Understanding the low FODMAP diet and spices
The low FODMAP diet is an elimination protocol often used to manage symptoms of irritable bowel syndrome (IBS) and other functional gastrointestinal disorders. FODMAPs are types of short-chain carbohydrates that are poorly absorbed by the small intestine and can cause digestive distress in sensitive individuals. While many people focus on major food groups, spices are a common and often overlooked source of FODMAPs.
FODMAPs fall into several categories: Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. Spices primarily pose a risk due to oligosaccharides, specifically fructans, which are found in high concentrations in some of the most common flavour-enhancing ingredients. By identifying and avoiding these specific spices, you can maintain flavour in your cooking without triggering uncomfortable symptoms.
The primary high FODMAP culprits: garlic and onion
The most critical spices to avoid on a low FODMAP diet are garlic and onion, and any products derived from them. These ingredients are used widely in cooking across various cuisines, making them a significant challenge to eliminate. Both contain high levels of fructans, and even small amounts can cause digestive issues for sensitive people.
Forms of garlic to avoid
- Fresh garlic: Raw or cooked cloves of garlic are high in fructans and should be avoided.
- Garlic powder: A concentrated source of fructans, garlic powder is found in many spice blends and processed foods.
- Garlic salt: This blend of salt and garlic powder is a double offender and should be eliminated.
- Black garlic: Fermented black garlic is also high in fructans.
- Garlic infused in water: Since fructans are water-soluble, any product where garlic has been infused in a water-based liquid will contain FODMAPs.
Forms of onion to avoid
- Fresh onion: All varieties of onions, including red, yellow, and white onions, are high in fructans.
- Onion powder: Like garlic powder, this is a very concentrated source of fructans.
- Onion salt: Another common blend that must be avoided.
- Shallots: These are part of the allium family and are also high in fructans.
- Leeks and scallions (white parts): The bulb and white parts of these vegetables contain high levels of fructans and should be discarded.
Navigating spice blends and packaged foods
One of the trickiest parts of adhering to a low FODMAP diet is identifying hidden high FODMAP ingredients in pre-packaged foods and spice blends. Manufacturers often add onion or garlic powder, or other flavourings, to boost the taste of their products. Always read ingredient labels carefully, even on products that seem harmless.
Other hidden sources of FODMAPs in spices and seasonings
- Inulin and Chicory Root: These are types of fructan-rich prebiotics often added to boost the fibre content of food products. They are high FODMAP and should be avoided during the elimination phase.
- Natural Flavourings: This vague term can sometimes mask the presence of onion or garlic extract. If in doubt, it's best to avoid products that list 'natural flavourings' unless they are Monash certified.
- Curry Powder and Chilli Powder: While often low FODMAP in their pure form, many store-bought blends can contain onion or garlic powder. Always check the label for these additions. Additionally, capsaicin in chilli can be an irritant for some individuals with IBS, regardless of FODMAP content.
Flavourful low FODMAP alternatives
Avoiding garlic and onion does not mean sacrificing flavour. Many fantastic low FODMAP herbs and spices can add depth and complexity to your dishes. Experimenting with these alternatives can open up a world of new and exciting flavours.
List of low FODMAP alternatives
- Asafoetida (Hing): A potent Indian spice that mimics the flavour of onion and garlic. A small pinch is all that's needed to infuse your cooking. It is low FODMAP at a 1/4 teaspoon serving.
- Garlic-Infused Oil: This is a game-changer for many on the low FODMAP diet. Since fructans are water-soluble but not oil-soluble, the flavour can be extracted into oil while leaving the FODMAPs behind. Either purchase a Monash-certified product or make your own by briefly sautéing garlic in oil and then removing the solids.
- Herbs: Fresh and dried herbs like basil, parsley, rosemary, thyme, cilantro, mint, and oregano are excellent for adding flavour.
- Spice Combinations: Many spices are low FODMAP in reasonable serving sizes, including paprika, cumin, coriander, ginger, turmeric, and mustard seeds. Combining these can create rich, aromatic profiles.
- Savoury Flavourings: The green parts of scallions and leeks are safe to use, as are ginger, lemongrass, and vinegars (note: balsamic has a smaller low FODMAP serving).
Comparison of high vs. low FODMAP flavour enhancers
| High FODMAP Flavour Enhancers | Low FODMAP Replacements |
|---|---|
| Garlic (fresh, powder, salt) | Garlic-Infused Oil |
| Onion (fresh, powder, salt) | Asafoetida Powder (Hing) |
| Shallots | The green parts of scallions and leeks |
| High-FODMAP Spice Blends | Homemade spice mixes with compliant ingredients |
| Inulin / Chicory Root | Other sources of compliant fibre |
| Onion/Garlic flavoured stocks | Homemade stock or Monash certified stock |
Navigating the low FODMAP diet with confidence
It can seem daunting at first to cut out staples like garlic and onion, but with a little practice and creativity, you can still enjoy delicious, flavourful meals. The key is to be diligent in reading labels and exploring safe alternatives. Remember that the initial low FODMAP phase is temporary, and you will eventually reintroduce foods to determine your individual tolerance levels. For accurate information, always refer to the Monash University FODMAP Diet App.
Conclusion
Successfully managing a low FODMAP diet involves careful attention to ingredients, even seemingly innocuous ones like spices. By consciously avoiding garlic, onion, and their derivatives, and opting for a vast array of low FODMAP alternatives, you can significantly reduce the risk of digestive discomfort. Reading labels, using infused oils, and incorporating flavourful herbs like asafoetida will ensure that your meals remain satisfying and gut-friendly throughout your dietary journey. Embracing this strategy will empower you to take control of your digestive health without compromising on taste.
