After being diagnosed with IBS, it can be so reassuring to discover the benefits the low FODMAP diet can have for symptom management. However, that bout of happiness can be a little short-lived when you realise how many of your favourite foods are off the menu during the 2-6 week elimination phase. Often people will initially think the diet is going to be boring and bland, particularly with no onion or garlic. BUT, a low FODMAP diet definitely doesn’t need to be boring. So, let’s take a look at how to increase flavour on a low FODMAP diet!
Adding flavour to savoury dishes
Here are some of our favourite low FODMAP options to make savoury dishes delicious and full of flavour:
- Swap garlic and onion for garlic-infused extra virgin olive oil and the green section of spring onion/leek. You can also cook larger chunks of onion in olive oil before adding other ingredients (e.g. if making a stir-fry) then remove the onion, so you still get the onion flavour without the FODMAPs!
- Use herbs, spices, lemon/lime and chilli to add loads of flavour without the FODMAPs. Be mindful that chilli can be a gut irritant so may trigger symptoms for some individuals.
- Make use of low FODMAP sauces/condiments such as tomato sauce (<1Tbsp), BBQ sauce (<2Tbsp), fish sauce (<1Tbsp), miso paste (<2Tbsp), oyster sauce (<1Tbsp), soy sauce, mustard, sriracha (<1tsp), Worcestershire sauce (<2Tbsp) and wasabi. Remember to always check ingredient lists for high FODMAP ingredients such as onion and garlic.
- Make your own salad dressings! We love combining balsamic (<1Tbsp), apple cider or red wine vinegar with garlic-infused olive oil at a 50:50 ratio.
- Make your own sauces/condiments such as our Basil and Brazil Nut Pesto . Or, if you’re after something store-bought then try low FODMAP sauces such as the FODMAPPED For You range, FODY range, Leggo’s or Simply Wize Low FODMAP pasta sauce ranges, or Lewis and Son sauce/condiment range.
Adding flavour to sweet dishes
Here are some of our favourite low FODMAP options to enhance the flavour of sweet dishes:
- Swap honey for pure maple syrup – perfect for Sunday pancakes! If you haven’t already, definitely try our delicious Berry Pancakes or Buckwheat Pancakes with Banana and Yoghurt.
- You can still enjoy chocolate (hooray) just stick to low FODMAP serves of dark (<30g), milk (<20g) and white (<25g). Perfect sweet addition with some fresh berries or for use in baking.
- Use low FODMAP fruit to add in desserts or serve with low FODMAP yoghurt or cereal (or as is). Our favourite options are strawberries, raspberries (<60g), blueberries (<40g), pineapple (<1cup), passionfruit (<2 fruit), grapes and kiwi fruit.
- Swap dried dates and figs for dried cranberries (<1 Tbsp) or currants (<1Tbsp).
- Add low FODMAP nuts to muesli, yoghurt or desserts such as peanuts (or peanut butter), walnuts, pecans, brazil nuts and macadamias!
As you can see, a low FODMAP diet definitely doesn’t equate to boring or bland. Try using this as a chance to get creative with you cooking to make delicious low FODMAP dishes. For more inspiration, check out our range of Low FODMAP recipes.