Is hing low FODMAP? Your Guide to Using Asafoetida Safely

November 5, 2025 •

4 min read

According to research from Monash University, pure asafoetida, commonly known as hing, is certified low-FODMAP and can be a safe alternative to high-FODMAP alliums like onion and garlic. Its pungent aroma transforms into a savory, onion-like flavor when cooked, making it a staple for those managing IBS symptoms.

Quick Summary

Pure asafoetida is low FODMAP and offers an excellent onion and garlic substitute for individuals with IBS. It is critical to select a pure or certified gluten-free powder, as many commercial brands contain high-FODMAP wheat flour. Cooking hing correctly transforms its strong odor into a delicious flavor base.

Key Points

Low FODMAP Approval: Pure hing (asafoetida) is low FODMAP and approved by Monash University as a safe alternative to onion and garlic.
Choose Pure or Certified: Always select pure hing or a Monash-certified, gluten-free powder, as many compounded varieties contain high-FODMAP wheat flour.
Cook to Release Flavor: Hing has a strong smell when raw but develops a pleasant, savory onion-like flavor when cooked in hot oil or ghee.
Use in Small Amounts: This is a very potent spice, so only a tiny pinch is needed to flavor an entire dish.
Store Properly: Due to its pungent odor, store hing in a separate, airtight container to prevent it from affecting other spices.
Aids Digestion: Traditionally used in Ayurvedic medicine, hing is known for its digestive properties, which can help reduce gas and bloating.

Understanding Asafoetida (Hing) and FODMAPs

Asafoetida, or hing, is the dried latex gum extracted from the taproot of several species of Ferula, a perennial herb in the carrot family. A staple in Indian and Middle Eastern cooking, this powerful spice is known for its strong, sulfuric odor in its raw state, which dissipates when cooked. For those following a low-FODMAP diet, which restricts fermentable carbohydrates that can trigger IBS symptoms, hing is a vital tool for adding savory depth without the digestive distress often caused by onions and garlic. The key to its low-FODMAP status lies in its chemical composition, which contains flavor-producing sulfur compounds rather than the high levels of fructans found in alliums. This crucial distinction means you can still achieve a deep, umami flavor in your dishes, even while avoiding common triggers.

The Critical Difference Between Pure and Compounded Hing

While pure asafoetida resin is naturally low in FODMAPs, the most common form sold in stores is a powdered, or 'compounded,' version. This is where caution is needed for anyone on a low-FODMAP diet. Compounded asafoetida is a fine powder containing about 30% asafoetida resin mixed with fillers, most commonly rice flour or wheat flour. Wheat flour, which is high in fructans, can turn an otherwise safe spice into a high-FODMAP product. To ensure the hing you purchase is low-FODMAP, it is essential to:

Read the label carefully: Look for products that explicitly state 'pure hing,' '100% asafoetida,' or 'gluten-free'.
Seek certification: The Monash University Low FODMAP Certified symbol is a reliable indicator that the product has been tested and is suitable for the diet.
Shop at specialty stores: Indian grocery stores are often the best place to find pure resin or high-quality, un-compounded powders.

Mastering the Art of Cooking with Hing

Using hing effectively requires a different approach than using fresh onion or garlic. Because its raw flavor is so pungent, it must always be cooked to mellow its taste. A small amount goes a very long way, so it's best to start with just a tiny pinch. A typical method involves 'blooming' the spice, which means adding it to hot oil or ghee at the beginning of the cooking process.

Heat a small amount of oil or ghee in a pan over medium heat.
Add a pinch of hing and let it sizzle for 5–10 seconds. This process, known as tarka or tempering, neutralizes the strong smell and releases its savory, onion-like flavor.
Immediately add your other ingredients to the pan and continue with your recipe.
For lentil dishes (dal), hing is a classic addition that enhances the flavor while also aiding digestion and reducing gas.
Use it in curries, stews, soups, and vegetable sautés to build a flavorful base, especially when you need to replace onion and garlic.

Hing vs. Common High-FODMAP Flavorings


Feature	Hing (Pure)	Onion	Garlic
FODMAP Status	Low FODMAP (Monash Certified)	High FODMAP (Fructans)	High FODMAP (Fructans)
Flavor Profile	Savory, umami, onion/leek-like when cooked	Sweet, pungent, savory	Pungent, spicy, savory
How to Use Safely	Temper in hot oil/ghee in small amounts at start of cooking.	Cannot be used during elimination phase; use infused oil instead.	Cannot be used during elimination phase; use infused oil instead.
Raw State	Pungent, sulfuric odor	Pungent, sharp aroma	Pungent, sharp aroma
Best For	Lentils, curries, stews, sauteed vegetables	Not suitable for low-FODMAP	Not suitable for low-FODMAP

Exploring Other Low-FODMAP Flavor Alternatives

For additional options to add depth to your low-FODMAP cooking, consider these alternatives to hing:

Garlic-Infused Oil: This is a fantastic way to get garlic flavor without the FODMAPs, as the fructans are water-soluble and do not infuse into the oil.
Green Onion Tops: The green, leafy part of a green onion contains no fructans and can be chopped and used as a garnish or flavor agent.
Chives and Garlic Chives: Both are excellent low-FODMAP options for a mild onion or garlic flavor.
Ginger: Fresh or ground ginger can add a spicy, aromatic element to many dishes.
Spices: Experiment with other low-FODMAP spices like cumin, coriander, turmeric, paprika, and mustard seeds.

Conclusion: Your Hing-Powered Low-FODMAP Cooking

In conclusion, the answer to "is hing low FODMAP?" is a resounding yes, provided you use the pure or certified gluten-free version. By understanding the distinction between pure and compounded varieties and learning to temper the spice correctly in hot oil, you can successfully integrate hing into your low-FODMAP diet. It offers a powerful and satisfying flavor alternative for those missing onions and garlic, making it possible to create rich, savory, and symptom-free meals. Always remember to store it in an airtight container to keep its potent raw aroma contained, and enjoy the culinary freedom it provides on your gut-healing journey. For the most up-to-date and reliable information on FODMAPs, refer to the Monash University resources, including their Low FODMAP Certified product list.

Frequently Asked Questions

Yes, pure asafoetida (hing) is considered a low-FODMAP spice and is approved by Monash University as a safe flavor substitute for onions and garlic.

Many commercial hing products are compounded with fillers, most commonly wheat flour, which contains fructans and is high in FODMAPs. Always check the ingredients list for wheat flour or other high-FODMAP additives.

To ensure your hing is low-FODMAP, look for products that are explicitly labeled 'pure,' '100% asafoetida,' or 'gluten-free.' You can also look for the Monash University Low FODMAP Certified™ symbol on the packaging.

You should always cook hing in hot oil or ghee at the beginning of the cooking process. Use just a small pinch to release its savory flavor and prevent it from overpowering the dish.

Yes, hing is widely used as a direct substitute for onion and garlic in dishes, especially for building a savory flavor base. A small pinch can replace the flavor of several garlic cloves or a small onion.

Given its strong, pungent raw odor, hing is best stored in a separate, airtight container. This prevents the smell from contaminating other spices in your pantry.

Other safe alternatives include garlic-infused oil, the green parts of green onions, chives, garlic chives, and various spices like cumin and ginger.