Flavour Gain without the Pain

15 September, 2015 , , , ,

Do you feel that your food is less tasty ever since you started following a low FODMAP diet? Were you gutted when you found out that onions and garlic have a high FODMAP* content? Here are some tips for adding flavour to your meals, without causing discomforts.

A fan of onion


To rediscover the wonderful taste of onions, avoid using onion powder and spice mixtures, as they may be high in FODMAPs. Use asafoetida powder, the green part of green onions or chives instead. Asafoetida powder is available in specialty spice shops and in Indian grocery stores.

You can also replace onions with a little bit of fennel in most recipes. Fennel actually replaces onion in recipe bases like mirepoix (in French cuisine) or soffritto (in Italian cuisine).

*FODMAPs are fermentable carbohydrates that are partly responsible for causing symptoms in people with irritable bowel syndrome (IBS). For more info, read this article.

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Jef L'Ecuyer

Jef L’Ecuyer

Registered Dietitian, RD at SOScuisine.com

Member of the Quebec College of Dietitians (OPDQ) and Dietitians of Canada,Jef graduated from McGill University in December 2014. Recently graduated and passionate about culinary arts, Jef poses a simple, effective and practical look at daily meal planning. With this in mind, she works in conjunction with the mission of SOSCuisine…

Jef L'Ecuyer

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