• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Pretty Delicious Life
  • Home
  • Recipes
    • Breakfast
    • Entrees
    • Sides + Starters
    • Snacks
    • Soup + Sauces
    • Dessert
    • Drinks
    • Fodmap Friendly Recipes
  • Guides
  • About
    • My Story
    • Disclaimer
  • Contact
    • Work with Me
    • Privacy Policy
    • Cookie Policy
  • Navigation Menu: Social Icons

    • Facebook
    • Instagram
    • Pinterest

Low FODMAP Friendly Spices

July 17, 2020 June 1, 2022 prettydeliciouslife

Pretty Delicious Life Low FODMAP Friendly Spices

Often when a low FODMAP protocol is discussed, it comes along with a conversation centered around what CANNOT be eaten. As helpful a tool as the low FODMAP protocol is, it can feel extremely restricting to most people, especially at first, so I like to flip the script on this conversation and make sure I put what we GET TO HAVE on this protocol at the forefront of the conversation.

While we’re out here eliminating certain foods – and in some cases entire food groups – in the name of our gut health, I want to remind you of all the things you DO get to have, and there is no bigger group of foods that we FODMAPpers can indulge in like herbs + spices! OK, before you come for me with “who’s eating a bowl of herbs + spices as a meal?!” hear me out.

Right now, my fridge looks something like this: a variety of animal proteins (sea bass, shrimp, chicken, and ground beef to be less vague), about 85 tons of rainbow carrots (they are my pup’s favorite treat as well as my own), zucchini, kale, red cabbage, tomatoes, cucumber, and red pepper. Let’s say I’d like to throw together some sort of white fish and veggie combo (this isn’t hypothetical, you’ll see a recipe for this coming soon!) I could simply cook them up with a little olive oil, salt + pepper and call it a day, right? Because that’s what you do when you’re on an elimination diet, right? WRONG! If there’s one piece of advice I have is DON’T SKIMP ON THE HERBS/SPICES! Unless, of course, you don’t tolerate something (do I sound like a broken record yet?!) Instead, when I prepare white fish and veggies I like to throw in spices like turmeric, paprika, and cumin to give it lots of depth. If I want to take it up a notch, I throw in a little garam masala, one of my all time favorite spices for fish + veggies. Ground beef + veggies gets a few dashes of paprika and some low FODMAP chili powder (remember, it has to be garlic and onion free! Casa de Sante does an excellent job with this.) The shrimp? White pepper, black pepper, and sumac. Please do yourself a favor and buy some sumac! Trendy, yes. Delicious, also yes.

I digress….

Without tripping down the road of food science and the disservice it has done for our literal food in the name of being bigger + better, it’s no surprise that foods today don’t taste like they used to 100 years ago. I’m currently reading The Dorito Effect by Mark Schatzker and it has been a wildly eye opening read, to say the least. I won’t take you down the rabbit hole with me but do highly encourage you to jump down it yourself, especially if you do have gut issues which, if you’re here, you likely do. ANYWAY. Food doesn’t taste like it used to. So, we need herbs + spices to doctor up things like soups, veggies, and proteins. Using plants to improve flavor is the best way to ensure you’re enjoying a flavorful meal while avoiding any additional inflammatory ingredients that can potentially crop up in things like dressings, marinades, and shelf-stable condiments.

Herbs + spices also offer many healing properties in + of themselves which is another fantastic reason to add them into as many meals as possible. I am willing to bet you’re already familiar with the anti-inflammatory benefits of turmeric, amplified when paired with black pepper, but did you know that oregano is also incredibly healing for the gut? It has antibacterial properties that have been used in supplementation for things like SIBO + candida (I’ve used oil of oregano myself during SIBO treatments!)

Monash University has an extensive list of herbs + spices that are low FODMAP friendly, listed out by cuisine type for ease of reference. Anytime someone suggests to you that a dish just isn’t the same without garlic + onion, I challenge you to pull out this list and school them on all the tasty flavors your dishes aren’t missing. And if you really must achieve that flavor, please introduce yourself to the fabulously umami profile of asafoetida, an oniony, garlicy spice often found in Indian cuisine.

Moral of the story? Spice up your life, baby!

For the full list + details please visit Monash University‘s website. Graphic created by Monash Uni.

Previous Post: « Gluten Free Blueberry Protein Muffins
Next Post: Gluten Free Sourdough Discard Pizza Crust »

Reader Interactions

Leave a Reply

Your email address will not be published. Required fields are marked *

Recipe Rating




Primary Sidebar

About Kim:

Hi! I’m Kim, the full-time recipe developer, photographer and creator behind Pretty Delicious Life, where you’ll find 100% gluten free, healthier recipes developed with a happy gut in mind. What started out as a space for me to record my favorite gut-friendly recipes has turned into a space for people like you, who absolutely LOVE food but are looking for healthier versions of their favorite recipes that make them feel amazing both inside and out.

Follow Me:

  • Facebook
  • Instagram
  • Pinterest
healthy lunch ideas high protein

25+ Healthy Lunch Ideas High Protein, Gluten Free

Copycat McChicken Recipe (Gluten Free)

creamy espresso martini recipe

Creamy White Chocolate Espresso Martini

edible brownie batter recipe

Edible Brownie Batter

Pink Gin Fizz

What To Serve with Coconut Shrimp: 30+ Healthy, Gluten Free Sides

Copyright © 2023 Pretty Delicious Life on the Foodie Pro Theme

We use cookies on our website to give you the most relevant experience by remembering your preferences and repeat visits. By clicking “Accept”, you consent to the use of ALL the cookies.
Cookie settingsACCEPT
Manage consent

Privacy Overview

This website uses cookies to improve your experience while you navigate through the website. Out of these, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. We also use third-party cookies that help us analyze and understand how you use this website. These cookies will be stored in your browser only with your consent. You also have the option to opt-out of these cookies. But opting out of some of these cookies may affect your browsing experience.
Necessary
Always Enabled
Necessary cookies are absolutely essential for the website to function properly. These cookies ensure basic functionalities and security features of the website, anonymously.
CookieDurationDescription
cookielawinfo-checbox-analytics11 monthsThis cookie is set by GDPR Cookie Consent plugin. The cookie is used to store the user consent for the cookies in the category "Analytics".
cookielawinfo-checbox-functional11 monthsThe cookie is set by GDPR cookie consent to record the user consent for the cookies in the category "Functional".
cookielawinfo-checbox-others11 monthsThis cookie is set by GDPR Cookie Consent plugin. The cookie is used to store the user consent for the cookies in the category "Other.
cookielawinfo-checkbox-necessary11 monthsThis cookie is set by GDPR Cookie Consent plugin. The cookies is used to store the user consent for the cookies in the category "Necessary".
cookielawinfo-checkbox-performance11 monthsThis cookie is set by GDPR Cookie Consent plugin. The cookie is used to store the user consent for the cookies in the category "Performance".
viewed_cookie_policy11 monthsThe cookie is set by the GDPR Cookie Consent plugin and is used to store whether or not user has consented to the use of cookies. It does not store any personal data.
Functional
Functional cookies help to perform certain functionalities like sharing the content of the website on social media platforms, collect feedbacks, and other third-party features.
Performance
Performance cookies are used to understand and analyze the key performance indexes of the website which helps in delivering a better user experience for the visitors.
Analytics
Analytical cookies are used to understand how visitors interact with the website. These cookies help provide information on metrics the number of visitors, bounce rate, traffic source, etc.
Advertisement
Advertisement cookies are used to provide visitors with relevant ads and marketing campaigns. These cookies track visitors across websites and collect information to provide customized ads.
Others
Other uncategorized cookies are those that are being analyzed and have not been classified into a category as yet.
SAVE & ACCEPT