Low fodmap foods and seasonings

[Fleur29]

My husband has (hypo) thyroid disorder and gluten sensitivity. He's been trying low fodmap, which is fine unless you enjoy using garlic and onion to season, which we do. I'm hoping someone can suggest flavorful alternatives...

[Penel]

Hello Fleur

You could try garlic infused oil, as you will get the flavour without the fructans: you can fry garlic yourself and then remove it before carrying on with the rest of food prep. You could also try using the green parts of leek or spring onions.

The alternative flavour recommended is Asafoetida. I haven’t tried this yet, keep meaning to order some on line.

Good luck with adapting your cooking. I’ve found that a low Fodmaps diet has really helped me. Drinking goats milk kefir also seems to have been beneficial.

[Kitten-whiskers Administrator Vegan star]

Good afternoon

Have you downloaded the Monash fodmap app, personally I find it helpful , as it tells you the amount of any item you can have before it changes to a high or medium fodmap food. I use Adafoetida for onions or the green part only from a spring onion and garlic infused oil

Best wishes

Debs

[Blearyeyed]

Have you looked up the information online from the Monash University?They have lots of good advice about building up a meal without " food stacking" which means putting to many ingredients together which can cause mild intolerance at one time.

They also have good recipes and cooking tips.

One thing that they suggest people try is to use the green stalks of spring onions or leeks in a small amount only.

The tip I found most useful for my daughter was to remove the full green stalk and root base from the onion or garlic and discard that as it contains the biggest concentration of chemicals that cause the intolerance.

Then they suggest that you fry the onion or garlic in the oil you will use to cook the rest of your ingredients but to take all of it out before you then cook the rest of the dish using the infused oil. If you don't need to be on a Low Fodmap diet you can then add the garlic and onions back into the portion that you will be eating.

I make garlic and onion infused oils now so it's easier to just add for my daughter when she is cooking. I just chop up the onions or garlic with out the stalk sections fry them in a little of the olive oil I am going to infuse then add the rest and leave it to infuse off the heat for an hour or two. Then I bottle them. It's really handy and does make your recipes taste they way they used to again.

A Little Bit Yummy is another great website for recipe ideas and advice for low Fodmap alternatives , and they really take care with the Fodmap stacking rules to create some really tasty recipes.