Traditional curries are often packed with high-FODMAP ingredients, including onions, garlic, and certain legumes, which can cause significant digestive distress for individuals with IBS. However, the foundational spices used in most curries—such as turmeric, cumin, and coriander—are naturally low in FODMAPs, allowing you to build a flavorful base from scratch. By focusing on homemade sauces and strategic ingredient substitutions, a wide variety of curry styles can be adapted to be low FODMAP.
The Low FODMAP Curry Toolkit: Essential Substitutions
The key to a successful low FODMAP curry is in the ingredient swaps. Avoiding pre-made sauces and pastes from restaurants or takeaways is vital, as they almost always contain hidden high-FODMAP ingredients.
Flavor Base Alternatives
- Instead of Onion and Garlic: Use garlic-infused oil to get the flavor without the fructans that trigger symptoms. For aromatic depth, sauté the green parts of spring onions or leeks, as these are low in FODMAPs. A small amount of asafoetida (hing) can mimic an onion-like flavor when added to hot oil.
- Instead of Onion/Garlic Powder: Use a homemade curry powder blend, as commercial varieties often contain onion or garlic powder. A blend of spices like turmeric, coriander, cumin, ginger, cinnamon, and paprika creates a rich, complex flavor.
Low FODMAP Vegetables
Curries thrive on a variety of vegetables. Here are some excellent low FODMAP options to bulk up your dish:
- Aubergine (eggplant)
- Bell Peppers (red, green, and yellow)
- Carrots
- Broccoli (florets only)
- Spinach
- Kale
- Oyster Mushrooms (in specified portions)
- Green beans
- Tomatoes, canned or fresh
Protein and Legumes
- Meats and Fish: Chicken, lamb, and other meats are naturally low FODMAP and make great curry additions.
- Plant-Based Protein: firm tofu and canned chickpeas (rinsed thoroughly) are options. For chickpeas, check the Monash University app for safe serving sizes. Edamame is another great choice.
Curry Sauces and Thickeners
- Coconut Milk: Creamy and delicious, full-fat coconut milk is low FODMAP in moderate servings (check Monash app). Use light coconut milk or broth to reduce FODMAP load.
- Tomatoes: Canned chopped tomatoes or a small amount of tomato paste are excellent for creating a rich, red curry base.
- Thickening Agents: Cornflour can be used to thicken sauces without adding FODMAPs.
Common Curry Type Adaptations
Many popular curry varieties can be made low FODMAP with the right recipe modifications.
Indian-Style Curries
- Vindaloo: By making a homemade, onion and garlic-free spice paste with ginger, cumin, turmeric, and cayenne, a low FODMAP vindaloo can be created.
- Tikka Masala: Using garlic-infused oil, canned tomatoes, lactose-free yogurt, and a safe spice blend can result in a delicious, gut-friendly Tikka Masala.
Thai-Style Curries
- Thai Red or Green Curry: A homemade paste using lemongrass, ginger, chili, and garlic-infused oil forms the foundation. Pair with light coconut milk and low FODMAP vegetables for a vibrant dish.
- Sri Lankan Curry: Many recipes are naturally low in FODMAPs if adapted correctly. An example involves a base of ginger, green leek tops, and spices cooked in coconut milk with plenty of vegetables.
Comparison Table: High vs. Low FODMAP Ingredients
| High FODMAP Ingredient | Low FODMAP Alternative | Notes |
|---|---|---|
| Onion and Garlic | Garlic-Infused Oil, Asafoetida, Leek Greens | The flavor is retained without the problematic fructans. |
| Commercial Curry Powder | Homemade Curry Spice Mix | Commercial blends often contain onion/garlic powder. |
| Chickpeas (large servings) | Rinsed Canned Chickpeas (small portions), Lentils (small portions) | Careful portion control or substitution is necessary. |
| Full-Fat Coconut Milk (large servings) | Light Coconut Milk, Vegetable Broth | Light coconut milk reduces the FODMAP load. |
| Honey, some sweeteners | Maple Syrup, Rice Malt Syrup | High-fructose sweeteners are avoided. |
Conclusion
Adopting a low FODMAP diet does not mean giving up the rich, complex flavors of curry. With the right knowledge and a few simple substitutions, you can craft delicious and satisfying curries from a variety of cuisines. The key is to control your ingredients, relying on homemade spice blends and sauces to avoid hidden high-FODMAP triggers. By replacing onions with garlic-infused oil and leek greens, using safe vegetables and proteins, and monitoring coconut milk quantities, you can create a diverse array of curries that are gentle on your digestive system. Enjoying flavorful food is possible even with dietary restrictions, and a low FODMAP curry is the perfect example of this. For the most up-to-date information on serving sizes, it is always recommended to consult the Monash University FODMAP Diet App, which is the leading authority on the low FODMAP diet.
Low FODMAP Curry FAQs
Is curry powder low FODMAP?
Yes, pure curry powder is generally considered low FODMAP. However, you must check the ingredients list, as some commercial blends add onion or garlic powder, which are high in FODMAPs.
Can I use store-bought curry paste?
No, most store-bought curry pastes are not low FODMAP because they almost always contain high amounts of onion and garlic. It is best to make your own low FODMAP curry paste at home using safe ingredients.
How can I get garlic flavor in my curry without garlic?
Use garlic-infused oil. The fructans from the garlic are water-soluble, but the flavor compounds are oil-soluble, allowing you to get the taste without the digestive issues.
What are some low FODMAP alternatives to onions?
Substitute onions with the green parts of spring onions or leeks, or use a pinch of asafoetida powder (hing) cooked in oil to provide an onion-like aroma.
Is coconut milk okay on a low FODMAP diet?
Yes, coconut milk can be used. It is low FODMAP in moderate serving sizes. Use light coconut milk to reduce the FODMAP concentration, and always check the Monash app for current guidelines on serving size.
What vegetables are safe for a low FODMAP curry?
Many vegetables are safe, including bell peppers, carrots, spinach, broccoli florets, aubergine, and small portions of oyster mushrooms. Use the Monash app for specific serving sizes.
Are restaurant or takeaway curries safe to eat?
In general, it is best to avoid restaurant or takeaway curries while on a low FODMAP diet, as you cannot control the ingredients used. Making your own at home is the safest option.
