Although the low-FODMAP diet is restrictive, there is no need to endure bland meals, thanks to these easy swaps.
Replace garlic with garlic-infused oil or a pinch of asafoetida powder. Garlic-infused oil does lose its flavour slightly as you cook it, so boost flavour by adding a drizzle as you finish cooking.
Recapture onion flavour by using the green tips of spring onions, the dark green leaves of leeks, or a small handful of fresh chives.
Fresh mushrooms are a no-go on the low-FODMAP diet, but you can replace them with canned button mushrooms (in brine). The FODMAPs leach out of the mushrooms and into the brine, lowering the FODMAP content of the mushrooms. Just make sure you rinse them well before using. Otherwise, switch mushroom for grilled eggplant in your recipes.
Almost all herbs and spices are low FODMAP. Avoid spice mixes that contain onion or garlic powder.
Sweeten things up by replacing honey with pure maple syrup or brown sugar in baking or stir-fries. Go easy on the golden syrup, as it is only low FODMAP in half-tablespoon serves.
Don’t forget the condiments. Soy sauce, tomato paste, tamarind paste, mayonnaise, oyster sauce, fish sauce, mustard, Worcestershire sauce and small serves of balsamic vinegar are all low FODMAP.
Please note: If you want more information on going low FODMAP please see FODMAP toolkit: Your complete guide to going low-FODMAP. Full print ready version available for purchase, details here.