FodMap Spices
List of Low FodMap Spices
Allspice
Asafoetida powder aka ‘hing’ (good as an onion / garlic alternative)
Cardamom
Chilli powder
Cinnamon
Cloves
Coriander seed
Cumin
Dill seeds
Fennel seeds
Fenugreek seeds
Ginger root
Mustard seeds
Nutmeg
Paprika
Pepper
Saffron
Star anise
Turmeric
» Spices contain antioxidants which have an important role in overall health as they protect us against oxidative stress.
» They also count as a plant source in our diet. We should be aiming for 30 different plant sources per week to optimise our gut health.
» You can easily swap garlic with garlic-infused oil. Fructans (a type of carbohydrates) don’t dissolve in the oil and therefore garlic-infused oil is low FODMAP.
» Onions are high FODMAP but are a common ingredient, making it difficult to make many recipes. Instead of having food that tastes awful, try some of these low – FODMAP alternatives;
Onion-infused oil (without the pieces)
Green tops of the spring onion
Chives
» Chilli powder is low FODMAP . However, it can cause you symptoms due to capsaicin – an active component that is responsible for the spicy sensation. People with IBS report that spicy food triggers symptoms like abdominal pain and gastroesophageal reflux. This happens because capsaicin stimulates one specific pain receptor
https://thefoodtreatmentclinic.com/low-fodmap-spices/