Adding Flavour to Low FODMAP Meals (Part 1)

Adding Flavour One of the most common comments that I’ve had when telling others we are doing the low fodmap diet, isn’t that they would miss bread, cereals and certain fruits…but ‘I definitely couldn’t do without onion and garlic!’ I think this is certainly true when eating out, as most cuisines such as Italian, Indian, Thai and Middle Eastern food rely on onion and garlic as a base flavour for many of their dishes. This is the same for many salad dressings, sandwich fillings and soups which makes many wheat free choices when out and about again unsuitable for this stage of the low fodmap diet.

What we have found however, whilst cooking at home and preparing meals for ourselves that adding flavour to food whilst adhering to low fodmap is actually really simple with a bit of preparation. In fact it has really given us the opportunity to do a bit more experimenting and seek out some new products which we wouldn’t usually have as part of our weekly shopping.

One of our favourites so far is having a wide range of fresh herbs in the house. A plant can be picked up in the supermarket for not much more than a standard bag of herbs, they look and smell great and they definitely pack a punch with the flavour. Currently we have basil, coriander, parsley, thyme and mint which we are using daily in meals like omelettes, salads, stews and many more. You will see lots of these used in the recipes we will be adding to the blog.

For more information on growing your own herbs and plants check out The Royal Horticultural Society is a great website for growing info.

Whilst the weather has improved we have got to planting a supply in the garden…fingers crossed the sun will stay out and our seeds will sprout!

Updated 23/08/2013:


The herbs are still going strong!

Despite finishing the Low FODMAP diet there are still some habits we have continued into our usual diet. like using more herbs in cooking, salads & salsa verde / pesto and other dressings.  It’s been a pretty good summer in London this year so growing our herbs and even some tomatoes has been good fun.  Although I have to admit I really do need to look after the tomato plants better as you can see from the photo!


Want more information on the low FODMAP diet and IBS? Click here for the latest changes and important updates.

We are currently travelling around the world and plan to bring you‘Around The World In 80 Low FODMAP Dishes’ – a collection of the best low FODMAP foods and recipes as we travel the globe. See more on our low FODMAP diet travel section.

Good news! The first ever book dedicated to reintroducing FODMAPs is now available to purchase on Amazon Kindle. The book is titled ‘Re-challenging and Reintroducing FODMAPs – A self-help guide to the entire reintroduction phase of the low FODMAP diet’. Click on the logo for more details.


More information on Reintroducing FODMAPs here.

Low FODMAP recipes here.

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