Low FODMAP Curry: An Overview
Traditional curries often contain high-FODMAP ingredients like onions and garlic, which are problematic for people with IBS. The challenge lies in replacing these ingredients with low FODMAP alternatives that maintain flavor. Infused oils, specific spice combinations, and careful selection of vegetables and proteins are essential.
Best Low FODMAP Curry Types
Several types of curry can be adapted to be low FODMAP. It is important to use low FODMAP ingredients, and create your own spice blends to avoid hidden high-FODMAP ingredients.
- Thai Coconut Curry: This is a great choice as it uses low FODMAP aromatics like lemongrass, ginger, and chilies. Use light coconut milk. Consider using a mix of coconut milk and stock to reduce FODMAP content.
- Vindaloo: This Indian curry can be made low FODMAP by creating a homemade paste with vinegar, spices like cumin, turmeric, and ginger, and omitting onion and garlic. Tomato content is easily controlled.
- Japanese Curry: With the proper approach, a rich Japanese curry can be enjoyed. Recipes for homemade low FODMAP roux, based on butter or vegetable spread, gluten-free flour, and a custom blend of spices, avoid the onion and garlic powders typically found in commercial curry blocks.
Flavor Building Without Onion and Garlic
Replacing onion and garlic requires a strategic approach. Here are some key substitutes:
- Garlic-Infused Oil: Garlic's FODMAPs are water-soluble, not fat-soluble. Infusing oil with garlic cloves provides flavor without fructans.
- Asafoetida (Hing): A pinch of this spice, cooked in oil, provides a savory flavor reminiscent of onion and garlic. Use sparingly, as it is potent.
- Spring Onion Greens: The green parts of spring onions are low FODMAP, offering a mild, onion-like flavor when sautéed.
- Fresh Ginger and Chili: These are naturally low FODMAP and provide heat and spice. Adjust to your tolerance.
- Fennel Bulb: The fennel bulb has an onion-like texture and a mild flavor, making it a good replacement for onions. Be mindful of serving sizes as larger portions may contain fructose.
Low FODMAP Ingredients for Curry
Using a list of approved ingredients is crucial. Here are some common components and their FODMAP status.
Low FODMAP Curry Ingredients
- Proteins: Chicken, lamb, firm tofu, edamame.
- Vegetables: Bell peppers (green is lowest), eggplant, broccoli heads (small serves), carrots, spinach, tomatoes (controlled portions), potatoes.
- Fats & Liquids: Garlic-infused oil, light coconut milk (controlled portions), homemade stock, canned tomatoes (controlled portions).
- Spices: Homemade curry powder with coriander, cumin, turmeric, ginger, and asafoetida.
- Aromatics: Lemongrass, fresh ginger, spring onion greens, chili.
Comparison: High FODMAP vs. Low FODMAP Curry
| Feature | Traditional (High FODMAP) Curry | Low FODMAP Curry |
|---|---|---|
| Aromatics | Onion, garlic, shallots | Garlic-infused oil, asafoetida, spring onion greens, fennel |
| Curry Paste | Store-bought paste (often contains onion/garlic powder) | Homemade paste using low FODMAP spices |
| Sauce Base | Full-fat coconut milk (large quantities), commercial stock, onion/garlic | Light coconut milk (controlled portions), homemade stock, canned tomatoes (controlled portions) |
| Legumes/Fillers | Lentils, chickpeas (large serves) | Potatoes, firm tofu, edamame (controlled serves) |
| Vegetables | Cauliflower, button mushrooms | Carrots, bell peppers, eggplant, spinach, oyster mushrooms |
| Flavor Enhancers | Garlic paste, onion powder | Garlic-infused oil, ginger, turmeric, cumin, coriander |
Conclusion
Creating a low FODMAP curry is possible and can lead to new flavor combinations. By using homemade spice blends, replacing onion and garlic with infused oils and asafoetida, and carefully selecting vegetables and liquids, you can enjoy a flavorful curry without triggering IBS symptoms. The best low FODMAP curry suits your tastes and tolerances, showing that a restrictive diet doesn't mean sacrificing comfort foods.
For more detailed information on ingredients and tolerances, consult resources like the Monash University FODMAP app.
Low FODMAP Curry Recipe Ideas
- Low FODMAP Thai Red Curry Paste: Blend lemongrass, galangal, chili, coriander root, and specific spices to create a fresh, aromatic paste for a delicious Thai curry.
- Mild Lamb Curry: A simple, homemade mild lamb curry uses garlic-infused oil and specific spices, avoiding high FODMAP ingredients.
- Vegetable and Coconut Curry: A Sri Lankan-inspired recipe uses leek greens, carrots, peppers, and spinach in a coconut milk base.
Low FODMAP Cooking Tips
- Toast Spices: Toasting whole spices before grinding intensifies flavor.
- Layer Flavors: Build flavor in each step, starting with infused oil, then toasting spices, and finally adding vegetables and liquid.
- Manage Coconut Milk: Use light coconut milk or a mix of coconut milk and homemade stock to manage fat content and FODMAP load.
- Use the Right Tools: A heavy-bottomed pan ensures even cooking and prevents sticking.
- Check Labels: When buying pre-made products, always check for hidden high-FODMAP ingredients.
For more information on the low FODMAP diet, visit the Monash University website for further resources and guidance.
