Thursday, 19 March 2015

Adding flavour without adding symptoms

Feel like your low FODMAP diet is a bit plain and boring? Well it needn’t be! Try adding the following ingredients to enhance the flavour of your meals, without aggravating IBS symptoms.


  • Asafoetida powder – pinch only for onion flavour (available from Indian grocery stores)
  • Chives
  • Fresh herbs such as parsley, coriander, thyme, basil and rosemary
  • Garlic infused oil (Method: peel and cut garlic into large pieces. Saute in oil for 1-2 minutes to develop flavour in the oil. Discard pieces of garlic.)
  • Ginger
  • Lemon juice
  • Lime juice
  • Maple syrup
  • Salt and pepper
  • Spices (such as cumin, coriander, turmeric (avoid seasoning mixes/blends)
  • Spring onions (green part only)
  • Stock (made without onions/garlic)
  • Chilli (please note - chilli also contains capsaisin, a natural ingredient which may trigger symptoms in some people with IBS. Limit your intake if chilli aggrivates your IBS symptoms) 



13 comments:

  1. A post on how to make garlic infused oil would be good, and how long it keeps as well.

    ReplyDelete
    Replies
    1. Hi Linda, we've added the method to make garlic-infused oil in our blog post. We recommend it be used immediately after making it.

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    2. You can buy commercial garlic-infused oils. These keep and I have used them successfully for some months now.

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  2. Question. I have recently begun making and eating fermented foods. Do you think that fermenting some of the FODMAPS foods could make them more tolerated? I have heard anecdotally that this works for some people and I was wondering if there was an 'official' opinion?

    ReplyDelete
    Replies
    1. Yes, fermentation does lower the FODMAP content of foods. However, it may not necessarily change the FODMAP content enough for it to go from a 'red' rating to an 'amber' rating, or an 'amber' rating to a 'green'. It's dependent on the individual foods, the fermentation process used, as well as the person's tolerance.

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  3. Terimakasih gan,,artikelnya sangat bermanfaat ^_^



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    ReplyDelete
  4. Nice and great blog post! thanks for sharing...

    esküvoi ajándék

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  5. Thanks for this great resource. I need to print it out and pin it in the kitchen. My FODMAP diet has been going on a bit too long and it is quite bland but definitely helping my stomach pains. I have been finding it difficult to get a baseline though to start testing.

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  7. chives gave me a lot of pain like garlic,so its best to be cautious with anything in the allium family! the same thing would probably happen with spring onions

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  8. IBS is something without a lot of good information. Thanks for sharing this post.
    John Rowley

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  9. I was wondering if the green leaves of the garlic plant are edible and likely to be low fodmap as are the green part of leeks and spring onions.

    ReplyDelete