What is the Low FODMAP Diet?
The Low FODMAP diet is a therapeutic elimination diet designed to manage symptoms of Irritable Bowel Syndrome (IBS) and other functional gastrointestinal disorders. It restricts the intake of Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols (FODMAPs)—short-chain carbohydrates that are poorly absorbed in the small intestine. For many people, consuming high-FODMAP foods can lead to bloating, pain, and gas. The diet involves three stages: a strict elimination phase, a reintroduction phase to identify specific triggers, and a long-term personalization phase.
The Problem with Commercial Curry Powders
For those following a low FODMAP diet, curry powder presents a common challenge. While the individual spices typically used in curry are often low in FODMAPs, the pre-mixed blends found on most supermarket shelves are a different story. The primary culprits are high-FODMAP additives, namely onion and garlic powder. Both onion and garlic are concentrated sources of fructans, a type of oligosaccharide that can trigger severe symptoms in sensitive individuals. Manufacturers add these ingredients for flavor and convenience, but they render most off-the-shelf curry powders unsuitable for the low FODMAP diet.
The Solution: Homemade or Certified Low FODMAP
Fortunately, avoiding store-bought powders doesn't mean sacrificing flavor. You have two excellent options: creating your own spice mix or purchasing a certified low FODMAP product. Making your own blend offers complete control over the ingredients, ensuring your meal is safe and tailored to your taste. Alternatively, several brands now offer certified low FODMAP spice blends, providing a convenient and trustworthy solution.
Building Your Own Low FODMAP Curry Blend
Crafting a homemade curry powder is both simple and rewarding. It allows you to build a complex, aromatic flavor profile without relying on onion and garlic.
A basic, gut-friendly recipe includes:
- 4 tbsp ground coriander
- 4 tbsp ground cumin
- 3 tbsp ground turmeric
- 2 tsp ground ginger
- 1 tsp mustard powder
- 1 tsp ground cinnamon
- 1 tsp ground cardamom
- 1/4 tsp asafoetida (hing)
- Pinch of cayenne pepper (adjust to tolerance)
To make: Toast the whole seeds (coriander, cumin) briefly in a dry pan until fragrant, then grind them with the other spices to create a potent, fresh powder.
One of the most effective ways to replace the flavor of onion and garlic is by using asafoetida, also known as 'hing'. This pungent Indian spice imparts a savory, garlicky flavor when cooked in oil, and is low FODMAP at a quarter teaspoon per serving. For the best results, start by frying asafoetida gently in garlic-infused oil at the beginning of your recipe.
High FODMAP vs. Low FODMAP Curry Options
To make an informed choice, it's helpful to compare the two types of curry options available.
| Feature | High FODMAP Curry Powder (Most Commercial) | Low FODMAP Curry Powder (Homemade or Certified) |
|---|---|---|
| Ingredients | Often includes onion powder, garlic powder, and sometimes wheat-based thickeners. | Made with individual spices like turmeric, cumin, coriander, ginger, cinnamon, and asafoetida. |
| Convenience | Highly convenient, readily available in most grocery stores. | Requires either a specific shopping trip for certified brands or time to create a custom blend. |
| Flavor Profile | Typically uses a standard blend, with prominent onion and garlic notes. | Customizable flavor profile, allowing for variation in spice heat and depth. |
| Gut Impact | High risk of triggering symptoms for individuals sensitive to fructans and other FODMAPs. | Safe for most individuals following the low FODMAP diet when used in recommended amounts. |
Non-FODMAP Triggers in Curry
While avoiding high-FODMAP ingredients is essential, it's also important to be aware of non-FODMAP triggers. For example, the capsaicin in chili peppers, while not a FODMAP, can irritate the gut lining and cause discomfort, bloating, and heartburn in sensitive individuals. Spiciness tolerance is a personal matter, so it's best to start with a small amount of cayenne or chili powder and adjust according to your personal response. Additionally, some people with IBS may experience issues with fat content, which is common in creamy curries. Using light coconut milk or smaller quantities can help. For more detailed information on specific spice tolerances, it's always wise to consult resources like the Monash University FODMAP app.
Conclusion
So, can I have curry powder on low FODMAP? The answer is yes, with the crucial caveat that you must be mindful of the ingredients. The convenience of store-bought curry powders often comes at the cost of hidden FODMAPs like onion and garlic. The safest and most flavorful approach is to either make your own blend using individual low FODMAP spices, such as asafoetida for a garlicky kick, or to choose a certified low FODMAP commercial product. By taking control of your ingredients, you can enjoy rich, aromatic, and gut-friendly curry dishes without compromising your diet. Remember to also monitor your personal tolerance to spicy ingredients like chili.
For more information on the low FODMAP diet and tested foods, visit the Monash University FODMAP website.
