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

Jef is a nutritionist and member of the OPDQ and Dietitians of Canada. Newly graduated and passionate about culinary arts, Jef offers a simple, efficient, and practical outlook on planning daily meals. With this perspective, she is works in tandem with the SOSCuisine team.

Jef L'Ecuyer

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