Spice It Up! 70+ Ways to Maximize Flavor on a Low FODMAP Diet

One of the most common questions my clients ask me is “How do I maximize flavor on a Low FODMAP diet without using garlic and onions?”

Fortunately, this is one of my favorite questions to answer, because there are more than 70 delicious ways to spice up your low FODMAP diet, garlic and onion, be damned!

In no particular order, here are my favorites, along with 23 healthy, flavorful low FODMAP recipes, a free printable, and infographic. Enjoy!

MAXAMIZING FLAVOR ON A LOW FODMAP DIET

LOW FODMAP HERBS AND SPICES

• Spices {Allspice, Cardamom, Chili Powder, Cinnamon, Cloves, Coriander, Cumin, Curry powder, Fennel, Fenugreek, Five Spice Powder, Mustard, Nutmeg, Paprika, Black Pepper, Saffron, Star Anise, Turmeric}
• Herbs {Basil, Cilantro, Coriander, Curry Leaves, Fenugreek Leaves, Gotukola, Kaffir Lime Leaves, Lemongrass, Mint, Pandan Leaves, Parsley, Rampa Leaves, Rosemary, Sage, Tarragon, Thyme, Watercress}

LOW FODMAP NUT, SEED, & FRUIT OILS & VINEGAR

• Nut and Seed Oils {Avocado, Coconut, Olive, Peanut, Sesame}
• Garlic Infused Oil!!!
• Vinegars {Apple Cider, Rice Wine, Balsamic-1 Tablespoon or less}

LOW FODMAP FLAVORFUL VEGETABLES

• Ginger and Galalgal
• Peppers {Red and Green Bell Peppers, Red and Green Chili Peppers}
• Fresh Fennel {bulbs and leaves}
• Goraka
• Green tops of:{ Leeks, Spring Onions, Chives}

LOW FODMAP FLAVORFUL FRUITS

• Citrus Juices/Zest {Lemon, Lime, Orange}
• Olives {Black, Green}

LOW FODMAP SALTY & UMAMI FOODS

• Soy sauce/Tamari {Look for gluten-free label if following a strict gluten-free diet}
• Worcestershire Sauce
• Capers
• Chutney
• Fish Sauce
• Miso
• Oyster Sauce
• Tomato Paste
• Seaweed
• Parmesan Cheese
• Salt
• Vegemite

LOW FODMAP SWEET FOODS

• Sweeteners {Cane Sugar, Brown Sugar, Jaggery, Maple Syrup, Palm Sugar, Rice Malt Syrup, Stevia}
• Spices, also noted above {Cardamom, Cinnamon, Cloves, Ginger, Nutmeg}
• Dark Chocolate
• Cocoa Powder
• Tamarind Paste

LOW FODMAP FLAVOR ENHANCERS {MISCELLANEOUS}

• Asafoetida Powder
• Coffee/Espresso
• Wasabi

Notes:

All ingredients listed here have been tested and are considered low FODMAP on the Monash App as of March 2017. If you find any discrepancies, please let me know so I can update this list, or add new items as they are tested.

There are many spices, herbs, etc. that have not been tested for FODMAP content to date. To be on the safe side, try and stick to ingredients on this list for the elimination phase of the diet, and wait to try untested ingredients during the challenge phase.

The Vegetarian Flavor Bible {affiliate link} by Karen Page is my all-time favorite resource for discovering healthy and delicious flavor combinations!

FLAVORFUL GLUTEN FREE LOW FODMAP RECIPES TO TRY!

LOW FODMAP BREAKFAST RECIPES

• One Bowl Raspberry Lemon Scones~pictured above {Lemon Zest, Maple Syrup}
• Chai Spice Pumpkin Seed Almond Muesli {Cinnamon, Ginger, Cloves, Cardamom}
• Ginger Matcha Green Tea Infused Chia Pudding {Ginger, Maple Syrup}
• Breakfast Bananas Foster with Cinnamon Streusel Topping {Cinnamon, Coconut Oil, Brown Sugar}
• Bruschetta Baked Eggs {Garlic Oil, Italian Herb Seasoning, Parmesan Cheese, Black Pepper}
• Quick & Easy Skillet Buckwheat Banana Bread {Cinnamon, Maple Syrup, Vanilla, Coconut Oil}
• Vegan Oatmeal Pancakes w/ Cinnamon Orange Syrup {Coconut Oil, Orange Juice, Cinnamon, Maple Syrup}
• Gingerbread Pancakes & Gingerbread Pancake Mix {Ginger, Cinnamon, Cloves, Maple Syrup}

LOW FODMAP LUNCH AND DINNER RECIPES & SIDE DISHES

• Mexican Caesar Salad w/ Flank Steak & Pumpkin Seeds {Olive Oil, Garlic Oil, Cilantro
• Spicy Kale & Swiss Chard Saute {Jalapeño, Sesame Oil, Green Onion Tops, Garlic Oil}
• Healthy Mashed Potatoes w/ Rosemary & Goat Cheese {Rosemary, Olive Oil, Salt}
• Sprouted Rice Salad w/ Pomegranate, Feta, Pine Nuts, & Fresh Herbs {Mint, Parsley, Olive Oil, Balsamic Vinegar}
• Strawberry Arugula Salad w/ Chicken, Goat Cheese, Almonds, and Creamy Strawberry Lemon Vinaigrette {Olive Oil, Lemon Juice, Balsamic Vinegar, Salt, Pepper}
• Quick & Easy Asian Pan Seared Salmon Salad for One {Green Onion Tops, Balsamic Vinegar, Olive Oil, Sesame Oil, Tamari/Soy Sauce, 5 Spice Powder}
• Kale & Basmati Soup w/ Pumpkin Seed Pesto {Salt, Pepper, Nutmeg, Basil, Parmesan Cheese, Lemon Juice}
• Cherry Tomato & Forbidden Rice Salad {Salt, Lime Juice & Zest, Ginger, Olive Oil, Bell Pepper, Cilantro}
• Miso Broccoli & Quinoa Salad {Olive Oil, Miso, Rice Vinegar, Salt}
• Rosemary Parmesan Quinoa Polenta Fries~pictured above {Olive Oil, Parmesan Cheese, Rosemary}

LOW FODMAP SNACK & DESSERT RECIPES

• Easy Pumpkin Spice Truffles w/ Almonds & Dark Chocolate~Pictured above {Coconut Oil, Maple Syrup, Cinnamon, Ginger, Cloves}
• Orange Cardamom Pistachio Ice Cream Sundaes {Cardamom, Orange Zest, Sugar, Vanilla}
• Low Carb, No Bake Nutty Caramel Energy Bites {Coconut Oil, Maple Syrup, Vanilla, Salt}
• Mexican Chocolate Almond Butter {Cocoa, Maple Syrup, Almond Oil, Cinnamon, Salt}
• Cranberry Orange Quinoa Pudding {Orange Juice & Zest, Maple Syrup, Vanilla}

Want to learn more about the low FODMAP diet? –> Low FODMAP Diet 101

CLICK HERE FOR A FREE PRINTABLE: 70+ WAYS TO MAXIMIZE FLAVOR ON A LOW FODMAP DIET

PIN THE INFOGRAPHIC: SPICE IT UP! 70+ WAYS TO MAXIMIZE FLAVOR ON A LOW FODMAP DIET

Let’s chat!

What are your biggest challenges when it comes to following a low FODMAP diet? What types of low FODMAP recipes and resources are you most interested in? What are you favorite ways to flavor low FODMAP foods?

If you enjoyed this post & recipe I’d love for you to share it! Thanks so much for your support in helping me spread the word that healthy IS delicious!

Does your diet need a DELICIOUS re-boot? Click here to learn more about my nutrition coaching & digestive wellness services and healthy cooking classes!

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The Spicy RD( Integrative Dietitian, Gluten Free & Low FODMAP Food Blogger )

Hi There! I’m EA, an integrative nutrition coach & recipe developer. I create healthy, seasonal gluten free recipes & low FODMAP recipes for a wide variety of diets (anti-inflammatory, low carb, Mediterranean, paleo, vegan, vegetarian, & more) to help you live your healthiest, happiest, most DELICIOUS life. Cheers!

https://www.eastewart.com