Low FODMAP Cooking Tips: 8 Ways to Build Flavour Without Garlic and Onion
The best low FODMAP cooking tip is to swap, not skip. Garlic and onion are the hardest ingredients to lose, but a few simple techniques bring back the savoury depth they gave your meals.
1. Infuse your oil
Fructans, the FODMAP in garlic and onion, dissolve in water but not in oil. That's why garlic-infused oil adds flavour without the trigger. Monash suggests a serving of 1 tablespoon (20 ml), so measure it rather than pouring freely. Use an oil that has been made for the low FODMAP diet, or check the label of anything you buy.
2. Use the green parts
The green tops of spring onions (scallions) give a mild onion flavour. Monash found no FODMAPs detected in scallion greens and lists a 75 g serving. Leek leaves are also tested, at 100 g for the greens. Chives are another easy finishing herb. Keep to the green parts only, as the white bulbs are a different story.
3. Lean on low FODMAP herbs
Fresh herbs have generous low FODMAP servings and add brightness at the end of cooking. Our guide to low FODMAP herbs lists which ones are tested and how to use them.
4. Read every blend label
Stock cubes, taco mixes and "mixed herb" jars often contain onion or garlic powder. Our guide to hidden onion and garlic on packaged foods shows what to look for. If you're making tacos, our post on low FODMAP taco seasoning has a recipe you can copy.
5. Build flavour in layers
Low FODMAP food tastes flat when it's seasoned only once. Bloom dried spices in oil at the start, add acid such as lemon juice or a splash of vinegar near the end, and finish with fresh herbs. Each layer replaces a little of what onion and garlic used to do.
6. Make your own sauces
Store-bought sauces are one of the biggest sources of hidden garlic and onion. Making a simple base at home gives you control. Our low FODMAP sauces guide covers what's safe, what to avoid and how to make your own.
7. Watch serving sizes and stacking
Foods that are low FODMAP alone can add up when several sit on one plate. Use the Monash FODMAP app to check amounts, and see our low FODMAP grocery list when you shop.
8. Keep a few trusted shortcuts in the pantry
On busy nights, a ready-made blend saves you from building flavour from scratch. Our 3 Spice Bundle gives you a herb blend, a Mexican seasoning and a Thai-style curry blend, all made for the low FODMAP diet. You can see the full range here.
When to get personalised help
Everyone's tolerance is different. A FODMAP-trained dietitian can help you work out which foods and amounts suit you, especially during reintroduction.
Sources: FODMAP Everyday: how to add flavour · Fun Without FODMAPs: garlic-infused oil · FODMAP Everyday: scallions and leeks