10 Essential Low FODMAP Seasonings You Need to Try

For anyone like you, on the Low FODMAP diet, it can be really hard to find foods that are both gut-friendly and tasty. This is because most common seasonings, particularly in western cuisine, are packed full of FODMAPs, leading to digestive problems! But not to worry, because there are delicious substitutes that can add the zip to your meals without activating your GUT.

 

At Smokesanity we think flavour is not something you should stop enjoying when having to stick to a restricted diet! In this blog we cover 10 Low FODMAP seasonings every single person needs to try, simply keep your meals delicious, and your gut (and taste buds!) smiling.

 

What is Low FODMAP Seasonings?

FODMAP is short for Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols — actually short-chain carbohydrates that are not well-absorbed in the small intestine. If you are on a Low FODMAP diet, you want to cut high-FODMAP foods out of your diet that can lead to symptoms of bloating, gas and discomfort. Fortunately, most seasonings are naturally low in FODMAPs, so you can season your meals without fear of digestive anguish. They enhance the flavor of your meals without much effort, and they are super simple enough to add to almost any recipe.

 

Garlic-Infused Oil

But the thing with garlic is that it can also be a big player on the FODMAP scene, however the simple solution is garlic infused oil. The classic into which garlic are soaked in oil, the remains are removed, and the flavorful oil infusion Plain garlic are high-FODMAP carbohydrates, Queue an aromatic round ingredient. Drizzle this oil over vegetables, meats, or used in marinades.

 

Low FODMAP Tip: Use the oil only, not the solids, to keep it Low FODMAP

 

Chili Flakes or Powder

For those of you who enjoy a bit of heat, chili flakes or chili powder are both Low FODMAP, if used in moderation. The flavors are powerful and they do not cause like other similar aloe drinks with digestive issues. Sprinkle them in soups or sauces or even as a finishing when roasting vegetables. Both kinds of chili are low FODMAP in small amounts, so you can adjust the spice level to taste!

 

Cumin

Cumin is naturally Low FODMAP with an earthy, warm flavor. This is particularly good for seasoning meats, curries, or just roasting some vegetables. Cumin is a key ingredient in spice blends such as garam masala or fajita seasoning and both are Low FODMAP in moderate servings.

 

Turmeric

This Low FODMAP spice is very popular for its bright yellow color and health benefits, so give this a shot as well. Frequently utilized in curries and rice dishes, it imparts a distinct flavor profile. Turmeric is another spice with an active compound, curcumin, that receives high marks for its anti-inflammatory characteristics making it a great addition to any gut-friendly recipe.

 

Paprika

Paprika whether it is sweet paprika, smoked paprika or hot paprika, this spice is covered as safe for the Low FODMAP diet and adds a smoky with a hint of sweetness flavor to your dishes. Add it on top of roasted veggies, add it into your spices for an added flavor that will not harm your gut health.

 

Rosemary

Another great Low FODMAP herb is rosemary which has a strong, piney scent. It goes well with meat, potatoes, and roasted vegetables. 

 

Tip:Enjoy fresh or dried rosemary with no fear of FODMAPs. Another reason rosemary is commonly used as a seasoning in healthy cooking is its antioxidant benefits.

 

Thyme

Another versatile herb to consider is thyme, which is another suitable herb on a Low FODMAP diet. It has a mild, earthy flavor that is good in everything from chicken dishes to stews. Thyme, used fresh or dried, is a staple seasoning that can easily be included in most recipes, making it an essential ingredient in your Low FODMAP seasoning pantry.

 

Lemon Zest

It serves as a low FODMAP substitute lemon zest for other acidic seasonings, such as vinegar. It gives you a very fresh, citric acidity but without the digestive troubles. Use lemon zest for seasoning fish, dressings, or even desserts. A simple solution to add a bright note to your food.

 

Ginger

Not only is fresh ginger good for digestion, but it also adds a nice kick to dishes. Its low FODMAP levels in moderation makes this a good Low FODMAP diet safe seasoning option for stir-frys, soups, and marinades. Ginger is another wonderful source of anti-oxidants which also helps the gut with inflammation.

 

Salt and Pepper

Salt and pepper may be the simplest of seasonings, but they are staples in every Low FODMAP kitchen. These spices are safe to shake liberally and they are the base of any great seasoning blend. Different kinds of salt, like sea or Himalayan pink salt, will create a variety of flavors and freshly ground black pepper gives a hit of spice.

 

Benefits of Seasonings that are Low FODMAP

Choosing seasonings that do not aggravate your gut is essential, especially if you are on a Low FODMAP diet. That way, you are getting the flavours, without the pain that can sometimes accompany high-FODMAP foods. By making the right choice when it comes to spices and herbs, you can make your meals not only delicious and fulfilling but also respect your digestive system.

 

These Low FODMAP seasonings can help you add diversity to your home cooking broadening your menu without any of the adverse digestive issues. And they're simple to swap into any of your favorite recipes to really jazz up your meals and stay within the guidelines of the diet.

 

Final Thoughts

Searching for Low FODMAP seasonings can be a creative adventure. The right ingredients can help you stay packed with flavor in your meals while keeping your digestion on track. Of course, at Smokesanity , we know that eating with a Low FODMAP diet is not about blandness, which is reinforced by these flavors.

 

So stock up on these low FODMAP seasonings and get in the kitchen today! Your taste buds—and your gut—will appreciate it!