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  • Jenny Jacobs

How To Flavour Low Fodmap Meals

So you've been diagnosed with IBS and have been advised to follow the Low Fodmap Diet but finding the food so bland to stomach you're wondering how you’ll get through the week sticking to the plan.


As you know the Low Fodmap Diet is highly restrictive and when common cooking ingredients like garlic and onions are on the avoid list of foods it makes it even more challenging to create delicious meals. I’ve heard it many times before how tasteless Low Fodmap meals are and I was determined there had to be a better way to get my clients excited about eating yummy tasty foods while on the protocol.


So I decided to dive into researching Low Fodmap recipes and experimented with Low Fodmap flavour enhancers to create meals that were gentle on the gut. This all coincidentally happened as part of my training at the Academy of Culinary Nutrition where I focused my studies on IBS culinary nutrition.


Here I share with you some of my favourite flavour enhancers suitable on the Low Fodmap Diet.

  1. Garlic & Onion Infused Oil- For some people garlic and onions can cause digestive upset due to its fructan content. Fructan is an Oligosaccharide (the “O” in FODMAP) and is water soluble meaning if you cooked garlic and onions in a water based liquid the fructans would leach into it increasing its FODMAP content. Garlic and onion infused olive oil however is safe to use as the fructans do not escape into the oil during the infusion process. Try Cobram Estate’s Roasted Onion Infused Oil and Garlic Infused Oil both are approved Low Fodmap by Monash University.

  2. Spring Onions, Chives & Leeks- The green tips of spring onions and green leaves of leeks are both low fodmap and can be used to add an onion flavour to dishes. Simply slice off and discard the white bulbs and chop up the green portions to cook with. Chives are a great way to add fodmap friendly garlic flavour to your meals.

  3. Herbs & Spices- A wide range of herbs and spices are naturally low fodmap which is good news for fellow fodmappers. Herbs such as coriander, mint, basil, parsley, dill and kaffir lime leaves can be used to add zest to just about any meal from salads to soups. Adding spices to a dish is a great way to tantalise your taste buds whilst also improving digestion. It has been found that spices such as turmeric, cinnamon, cardamom, cloves, fennel and cumin can prevent many IBS symptoms such as gas and bloating.

  4. Lemon & Lime - The juice of a humble lemon or lime can add a finishing touch to a dish. The citrus notes add freshness and can sharpen flavours in a subtle way. Not only are they both low in fodmaps they also contain potent antimicrobials and antioxidants which helps support the gut microbiome and digestion.


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