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
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
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
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
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
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