Top 5 Low-FODMAP Ingredient Substitutions

Many of my favorite cuisines include Italian, Mexican, Middle Eastern, and others where the foundation of savory flavor is created with garlic and onions.  Could you imagine a salsa without the crisp bite of an onion?  Me neither.  So I spent over a year and a half revamping my favorite recipes to be FODMAP friendly.  Now you can benefit from these easy low-FODMAP swaps that ensure maximum flavor.

1. Use Green Onion/Scallion Tops Instead of Onions

Green onion tops - left 

Green onion tops - left 

Usually used as a garnish, green onion tops are packed with onion flavor.  You can easily replace onions or shallots with scallion tops in all of your savory recipes.

 

2. Use Garlic-Infused Oil Instead of Garlic

Garlic-infused oil

Garlic-infused oil

I know what you’re thinking: how can I use garlic-infused oil if garlic is high in FODMAPS?  It turns out that the problematic carbohydrates in FODMAPs are water-soluble meaning they leach out in water but not in oil.  So you can create your own garlic-infused oil to get subtle garlic flavor.  Click here for the recipe.  You can also use purchased garlic-oil for more intense garlic flavor. 

 

3. Use Maple Syrup Instead of Honey, Agave or Molasses

Maple syrup

Maple syrup

Honey is a popular ingredient in baked goods but it also appears in recipes for stir-fries and marinades.  I use maple syrup in its place.  In my Maple Pecan Granola the maple flavor plays a starring role.  Don’t forget, regular and brown sugar are low-FODMAP and can easily add a touch of sweetness to balance savory flavors. 

 

4. Use Plant-Based Milks Instead of Dairy Milk

Non-Dairy almond milk

Non-Dairy almond milk

If you are lactose intolerant, you can use lactose-free milk in your recipes.  You can also explore using plant-based milks in coffee, on cereal, or in smoothies.  Keep in mind that even though the word “milk” is used to describe these products, plant-based milks are dairy and lactose free.   Try the following low-FODMAP plant-based milks:

  • 1 cup of almond milk
  • 1 cup of hemp milk
  • ½ cup coconut milk

 

5. Use Canned Garbanzo Beans & Lentils Instead of Dried

Canned garbanzo Beans/chickpeas

Canned garbanzo Beans/chickpeas

If you are a vegetarian, want to eat less meat or are seeking ways to increase your fiber intake, you may find the low-FODMAP diet a bit challenging in that many high-protein, high-fiber legumes are off limits. Let’s go back to the concept that the carbohydrates in high-FODMAP foods are water-soluble. This means canned garbanzo beans/chickpeas and lentils are allowable in small doses because the problematic carbohydrates leech out into the canning liquid.  Just rinse and drain the FODMAPs away.  Try these serving sizes:

  • ½ cup canned lentils
  • ¼ cup canned chickpeas