Skip the garlic and onion in favor of these FODMAP-friendly herbs and spices.
Following a low FODMAP diet doesn’t have to be bland and boring. While standard options like garlic and onion are off limits for some people, there are still plenty of ways to make meals exciting. Get cookin’ with these FODMAP-friendly herbs and spices.
Salt & Pepper
A classic combination, salt and pepper are both safe to include in a low FODMAP diet.
Most herbs are FODMAP-friendly way to add flavor to your foods. Pro tip: Limit use to one tablespoon or less for each meal serving you’re making. Herbs to try include:
- Asafoetida powder
- Bay leaves
- Leeks (green part only)
- Scallion (green part only)
While a general rule of thumb is to avoid seasoning blends or mixes, there are plenty of single spices that are FODMAP-friendly. That includes:
- Fennel seeds
While you may be avoiding lactose on a low FODMAP diet, there are plenty of cheeses that are low in lactose. Use these varieties to add flavor to your meals—with less lactose.
- Nutritional yeast (a non-dairy alternative for cheese flavor)
Flavor your dishes with citrus fruits and zests, which have no serving size limits on a low FODMAP diet.
- Lemon juice
- Lime juice
- Orange zest
Most vinegars are low FODMAP, though you may need to limit servings for some
- Apple cider vinegar (max 2 tablespoons/serving; avoid unfiltered varieties)
- Balsamic vinegar (max 1 tablespoon/serving)
- Rice wine vinegar (max 2 tablespoons/serving)
- White vinegar
Condiments and sauces
Stick to around 1 tablespoon of these sauces to keep your meals FODMAP-friendly:
- Barbecue sauce
- Fish sauce
- Soy sauce
- Worcestershire sauce
Your safest bet is to make your own, as most store-bought stocks and broths often contain onion. Use salt, pepper, and a variety of other FODMAP-friendly herbs and spices to add flavor to the stock, instead.
While garlic and onions themselves are off-limits, you can peel and chop them into large chunks, sauté in oil, then remove the chunks from the oil to create FODMAP-friendly infused oil. Or, just buy an infused oil at the store—just make sure they don’t contain any pieces or chunks of the garlic or onion.
While some sweeteners are high in FODMAPs, these low FODMAP varieties, used in moderation, can help satisfy your sweet tooth.
- Brown sugar
- Granulated white sugar
- Pure maple syrup
You have a lot of options for cooking flavorful, low FODMAP meals. Start experimenting with different flavor combinations, and see what you like the most!