They say that variety is the spice of life, but for some people, the “spices” of life are actually onion and garlic. Unfortunately, onion and garlic are high in FODMAPs, so if you’re adhering to a low FODMAP diet, they may need to be cut from your cooking completely.
The good news is: there are numerous tasty alternatives to onion and garlic that you can use even when on a low FODMAP diet! In fact, we have 57 low FODMAP herbs, spices and seasonings that you can use instead.
Before we dive in, it is important to note here that everybody and every body is unique. Be sure to work with a dietician to determine which FODMAPs are personal triggers and modify the dishes you love accordingly.
To make cooking easy, healthy and delicious, here’s a list of our 57 favorite low FODMAP staples for seasoning all your favorite dishes:
As you can see, even if you can’t cook with onion, garlic or other high FODMAP ingredients, your meals don’t have to be bland. There are plenty of ways to make low FODMAP meals tasty.
If you stock your pantry and fridge with the ingredients from this list, you can tap into your creativity as a cook, discover delicious new dishes and transform family favorites into low FODMAP meals that are healthy and tasty.
Now that you’re ready to add tons of low FODMAP flavor to any dish, it’s time to get cooking! Not sure what to cook? We’ve got you covered! Check out our low FODMAP diet recipes here!
To make low FODMAP cooking even more flavorful, check out the Complete List of Top FODMAP swaps here.
And don’t forget to check out our Low FODMAP 101 Guide for more helpful info, tips and inspiration for low FODMAP cooking and living!
