How to add flavour to low-FODMAP dishes

If you're following a low-FODMAP diet, you'll get how challenging it can be to create savoury dishes that taste terrific. The low-FODMAP diet restricts certain carbohydrates that some find difficult to digest. Garlic and onion, for example, are used across many cuisines to add flavour, but are off-limits to many on the diet due to their fructan content. As a result, people on the low-FODMAP diet can get stuck creating the same "safe" & flavourless dishes over and over again. Blah!

If you’re searching for new pantry staples to add flavour to your cooking, here are our 5 top tips to help you add bling not blah to your low-FODMAP dishes.

1. Use Herbs and Spices

Herbs and spices are an excellent way to add flavour to low-FODMAP dishes. Many are very low in FODMAPs, which means you can use them liberally in your cooking. Here are some options to try and their low FODMAP serving sizes per meal:

• Asofoetida powder – ¼ teaspoon

• Basil – 1 cup

• Bay leaves – 1 leaf

• Cardamom – 1 teaspoon

• *Chilli, fresh red or green – 11cm

• *Chilli powder or flakes – 1 teaspoon

• Chives – 1 tablespoon

• Cinnamon – 1 teaspoon

• Cumin – 1 teaspoon

• Coriander, fresh – 1 cup

• Coriander seeds, whole or ground – 1 teaspoon

• Dill, fresh – 1 cup

• Dill seeds – 1 teaspoon

• Ginger, root – 1 teaspoon

• Kaffir lime leave – 3 leaves

• Kakadu plum powder - 1 teaspoon

• Lemon myrtle - 1 teaspoon

• Lemongrass – 1 x 10cm stalk

• Mint, fresh– 60g

• Oregano, dried – 1 teaspoon

• Paprika – 1 teaspoon

• Rosemary fresh – 1 cup

• Sage, fresh – 28g bunch

• Sichuan peppercorns – 1 teaspoon

• Thai basil, - 2 cups

• Thyme, fresh – 1 cup

• Turmeric – 1 teaspoon

  *Take care with chillies. There is a low FODMAP serving size, but they also contain capsaicin, which can be trigger for IBS symptoms in some people. Cayenne powder also contains capsaicin.

Experiment with different combinations of herbs and spices to create blends that work for you. For example, you could use cumin, paprika, and turmeric to make a simple Moroccan-inspired spice mix. We have a fabulous recipe for a Tunisian harissa spice blend that works well with chicken kebabs or heirloom carrots and hummus.

2. Grow your own flavour bombs

The easiest and cheapest way to ensure that you always have flavoursome herbs on hand is to grow your own. Pick your favourite four or five herbs and have a few pots in the garden or on your window ledge. Taking the time to water them each day can also provide a quiet moment for calm and gratitude.

Our favs are parsley, sage, rosemary & thyme (- did you read or sing that last sentence?)

3. Make a low-FODMAP stock

Many savoury dishes rely on stock to add flavour. Unfortunately, many commercial stocks and broths contain the flavour staples onion and garlic. However, it's easy to make your own. Simply simmer low-FODMAP vegetables such as carrot, a little (10g or less) celery, green leek tips, green spring onion tops, thyme and parsley, plus salt and pepper in water for an hour or two. Skim off any froth as you go. Pass through a sieve and then use or freeze. You can also add chicken bones or other herbs and spices to the stock for extra flavour.

If that’s all way too time consuming, Massel make great range of low FODMAP stock powders.

4. Use low-FODMAP sauces and condiments

There are many low-FODMAP sauces and condiments available that can be used to add instant flavour to dishes, for example:

• Tamari: a gluten-free soy sauce that is low in FODMAPs.

• Kecap manis: this sweet soy sauce is low FODMAP at a 1 tbsp serve.

• Coconut milk: add to curries and soups for a creamy taste that is low in FODMAPs.

• Mustard: most mustards are low in FODMAPs at 1 tablespoon, so you can use them to add flavour to dressings, marinades, and sauces.

• Mayonnaise: most mayonnaises, both Japanese and French style are low in FODMAPs, but their high fat levels can trigger IBS symptoms in some people.

• Lemon juice and lime juice can add real zing to a dish without adding excess FODMAPs – a simple dressing of 2 tbsp olive oil to 1 tbsp lemon juice, plus a little mustard, salt and pepper is delicious.

• Salsa: a tomato-based salsa is a great way to add flavour to Mexican-inspired dishes (see our tips below).

• Wasabi: wasabi paste often has sorbitol, but wasabi powder is low in FODMAPs. Add a little to some lactose-free sour cream along with some lime juice for a delicious dip for prawns.

• Vinegar: adding a splash of red wine vinegar to a tomato-based sauce can extra depth of flavour without adding FODMAPs.

• Capers: a tablespoon of capers is low FODMAP and all that you’ll need to add a delicious Mediterranean or Nordic flavour to a salad, sauce or dressing. They are especially good with fish.

There are also some ready made low-FODMAP sauces available in the shops if you don’t have time to make your own. We are big fans of the FODY range, but there is also seasoning available from Smoke N Sanity that have been tested and certified low FODMAP by Monash University – just like our Superflora shakes. Similarly, the FODMAPPED For You range of sauces have been tested and approved by FODMAP Friendly.

5. Draw inspiration from different styles of cooking

Drawing inspiration from different cuisines can help you create more varied and interesting dishes. Here are some ideas from across the globe that you can use to add low-FODMAP flavour to your dishes:

Thai flavours: Thai cuisine uses a lot of herbs such as lemongrass, kaffir lime leaves, and coriander to add fabulous flavour to dishes. Coconut milk is also a common ingredient and is low in FODMAPs at a ¼ cup (check the tin to ensure it doesn’t have inulin). A squeeze of lime juice is always welcome, and fish sauce adds an umami element, whilst peanuts can add crunch as well as flavour. We have a number of Thai recipes on our website for you to try including: Thai beef salad, Thai inspired crispy chicken and our latest recipe - Pad Thai.

Indian dishes: Use spices such as cumin, coriander, and turmeric to create flavourful curries and colouful rice - remember we also eat with our eyes. Toasting your spices first will intensify the flavour. Avoid spice mixes, which often include onion or garlic powder. Asofoetida powder can add an onion-like element, but we recommend using only a very small amount. Yogurt-based side dishes such as cucumber and mint raita are also low in FODMAPs if made with lactose-free yoghurt, which can also be used to add creaminess to dishes or is great just dolloped on the side.

• Indonesian cooking: Indonesian cuisine often uses sweet and savoury flavours, and peanut-based sauces are commonly used. You can create a low-FODMAP peanut sauce by using peanut butter, coconut milk, lime juice, chilli, kecap manis and soy sauce.

• Mexican favourites: We love Mexican flavours – but this cuisine is tricky for fodmappers. Limit yourself to only 1/8 avocado. Lime juice is fine in quite large quantities, but in a salsa stick to just half of a common tomato, skip the onion and add lots of fresh coriander instead. Alternatively, swap put the tomatoes for peeled orange segments and mix with chopped green spring onion tops and coriander leaves. Use spices such as cumin and paprika to create spicy and flavourful dishes, but take care with chilli powder (see above) and avoid the chipotle. You’ll also need to limit beans to around 38g per person. A serving of two hard taco shells or one tortilla are low in FODMAPs, if you are tired of rice.

Italian flavours: Italian cuisine often uses garlic and onion, which are high in FODMAPs. However, you can use other low-FODMAP herbs such as oregano, basil, and thyme to create Italian-inspired dishes. Also try marjoram - a gentler version of oregano. Tomato-based sauces and olive oil can also add flavour and heart health benefits to your dishes. Stick to a 110g serve of tinned tomatoes per meal (split one 420g tin between four). We have a great recipe for a garlic infused olive oil (full of flavour, but without the FODMAPs) and a delicious Crispy Prosciutto Pasta.

Greek on the side: a Greek salad is perfect as a side dish or as a light lunch. It features throughout our Good Gut Challenge, either with feta or with a little tuna or egg. Spritz with lemon juice and let the fresh salad vegetables and olives sing. Add one or more of the following herbs: dill, thyme, oregano or mint to suit your tastes or to use what is most plentiful in your pots or garden.

True Blue Aussie: We love that Aussie food incorporates a mix of all that’s above and more. However, we think that whatever the culinary style, some of the best Aussie food uses seafood from our beautiful blue oceans. For something simple, try freshly boiled prawns with a little lactose-free sour cream mixed with chopped parsley, dill and capers, or sample the wasabi cream described above. If you prefer your seafood deep fried, you’ll be pleased to hear that up to 2 sachets (13g) of tomato sauce are low FODMAP.

We’ve just scratched the surface, but we hope it’s demonstrated that low FODMAP doesn’t have to be boring. Check out the other recipes on our site and join the FRIENDLY FODMAPPERS group to gain more inspiration or share your favourite low FODMAP recipes with others.

Written by: Dr Mary Webberley, Chief Scientific Officer at Noisy Guts. Mary has a background in biology, with two degrees from the University of Cambridge and post-doctoral research experience. She spent several years undertaking research into the diagnosis of IBS and IBD. She was the winner of the 2018 CSIRO Breakout Female Scientist Award.