Tips and tricks for Low FODMAP Diet for IBS

How to Cook for a Low FODMAP Diet

Cooking for a low FODMAP diet isn't vastly different from regular cooking. If you were a good cook before starting this diet, you will continue to be one. If you weren’t, this is a great opportunity to improve your skills and create tasty, family-friendly meals.

To begin with, keep a list of low FODMAP foods and their permitted amounts in your kitchen. This will serve as your guide to prevent IBS symptoms while you familiarize yourself with the diet.

Infusing Flavor into Your Meals

Herbs and Spices

Herbs: Most herbs like parsley, coriander, thyme, rosemary, tarragon, and basil are permitted on the low FODMAP diet. They are a nutritious way to add flavor to your dishes. As a general rule, stick to no more than one tablespoon of fresh herbs per serving.

Spices: Many spices, including cumin, coriander, turmeric, and ginger, have been tested and are low FODMAP. Keep your servings to under one teaspoon.

Sauces: Around one tablespoon of soy sauce, Worcestershire sauce, fish sauce, barbecue sauce, and mustard are permitted. Always check your permitted list for exact amounts and ensure there are no onion or garlic additives.

Substituting Garlic, Onion, and Wheat Flour

Garlic: Use garlic-infused oil. The fructans in garlic, which trigger IBS symptoms, are not soluble in oil. This allows the oil to retain garlic flavor without the FODMAPs. Ensure you are not using garlic-flavored oil or oil with garlic pieces in it.

Onion: The green part of spring onions and leeks are low FODMAP and can be used as substitutes. Finely chopped fennel can also boost flavors. These can be used as bases for many recipes like stir-fries, stews, risottos, or soups. The spice asafoetida can impart an onion flavor, but use it sparingly to avoid overpowering the dish.

Wheat Flour: Alternative flours don’t contain gluten, which helps recipes stick together and creates a pleasant texture. Use a combination of flours to mimic gluten’s effect. A good mix is 1.3 cups of rice flour, 1/3 cup potato starch, and 1/3 cup tapioca flour. For inexpensive flours, purchase them from an Asian store.

Making Stock/Broth

Most store-bought stocks contain onion, so it’s best to make your own. Here’s a simple recipe:

Ingredients:

• Chicken carcass or bones with some meat
• Water
• Bay leaf
• Rosemary
• Oregano
• Cardamom seeds
• Coriander seeds
• Peppercorns
• Chopped celery
• Chopped carrot
• Green part of spring onions
• Salt and pepper
• 1 tsp garlic oil

Method:

1. Place all ingredients in a pot of water.
2. Boil hard for an hour or more until the liquid reduces to a good stock flavor.
3. Adjust the herbs and spices to suit your palate.

After some practice, cooking low FODMAP meals will feel as normal as any other cooking.