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.

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.

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.