19 March 2015

Adding flavour without adding symptoms

Adding flavour without adding symptoms

By Monash FODMAP Team

Feel like your low FODMAP diet is a bit plain and boring? Well it needn’t be! Try adding the following ingredients to enhance the flavour of your meals, without aggravating IBS symptoms.

  • Asafoetida powder – pinch only for onion flavour (available from Indian grocery stores)
  • Chives
  • Fresh herbs such as parsley, coriander, thyme, basil and rosemary
  • Garlic infused oil (Method: peel and cut garlic into large pieces. Saute in oil for 1-2 minutes to develop flavour in the oil. Discard pieces of garlic.)
  • Ginger
  • Lemon juice
  • Lime juice
  • Maple syrup
  • Salt and pepper
  • Spices (such as cumin, coriander, turmeric (avoid seasoning mixes/blends)
  • Spring onions (green part only)
  • Stock (made without onions/garlic)
  • Chilli (please note - chilli also contains capsaisin, a natural ingredient which may trigger symptoms in some people with IBS. Limit your intake if chilli aggrivates your IBS symptoms) 

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