Grocery shopping on the Low FODMAP diet can be a tricky task. Between what you can and cannot eat, reviewing Monash University recommended serving sizes and searching nutritional labels for hidden ingredients, it can certainly be tedious. But for those with sensitive stomachs, learning to navigate grocery store labels is all part of the game. 


Fody has already made it easier once by offering you the Ultimate Low FODMAP Grocery List and now we’re making it even simpler by providing you with another Low FODMAP resource for your toolbox! 


Here's how to tell what's okay to add to your low FODMAP spice rack.

The Low FODMAP Herbs & Spices List

Once again, the following herbs, spices, seeds, and soup mixes are safe to eat. They’ve all been tested in the Monash University food lab – however, if you’d like to be safe, you can always download the Low FODMAP Diet App – a handy tool you can take with you on the go!

Low FODMAP Herbs:

Sage
Tarragon
Thyme
Rosemary
Parsley
Basil
Bay Leaves
Oregano
Asian Chives
Lemongrass
Mint
Pandan Leaves
Thai Basil
Ginger
Kaffir Lime Leaves
Rampa Leaves
Curry Leaves

    Low FODMAP Spices:

    Coriander
    Cumin
    Paprika
    Cinnamon
    Chilli
    Black Pepper
    Cloves
    Nutmeg
    Saffron
    Fenugreek
    Cardamom
    Star Anise
    Turmeric
    Five-Spice
    Galangal
    Asafoetida
    Curry Powder
    Allspice
    Fennel

      Low FODMAP Seeds:

      Poppy Seeds
      Sesame Seeds
      Fennel Seeds
      Mustard Seeds
      Coriander Seeds

        Low FODMAP Spice Mixes:

        Fody Taco Seasoning
        Fody Lemon & Herb Seasoning
        Fody Steak Seasoning
        Fody Everyday Seasoning
        Fody Ranch Style Seasoning

          Low FODMAP Soup Bases:

          Fody Chicken Soup Base
          Fody Vegetable Soup Base

            Wondering Where the Onion and Garlic Are?

            Unfortunately, onion and garlic can do a number on sensitive stomachs. Those household favorite ingredients, which are in every recipe, aren’t exactly FODMAP-safe to eat (especially if you have IBS). There is a workaround, however: Fody’s shallot-infused and garlic-infused olive oils, which are FODMAP-friendly! 

            How do we get the taste without the trouble? By infusing our olive oil. Take garlic, for example: the first step is to select fresh garlic, then peel and clean it. It is then ground into small pieces and cold-infused into extra virgin olive oil (EVOO). Once it’s reached the ideal taste, the oil is filtered, leaving a delicious, low FODMAP EVOO that delivers flavor without discomfort. This means you can still benefit from all that flavor without having to worry about upsetting your sensitive stomach.

            If you don’t have either of our oils on hand, no need to panic! Feel free to substitute onion and garlic for the green tops of chives, which have ​​mild notes of both onion and garlic and are FODMAP-safe to eat in both their fresh and dried formats. You can even grow them in your windowsill or garden!

            For more FODMAP-friendly foods that don’t require any label reading, head to Fody’s shop today!

             

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