Low-FODMAP Spice Blends and Marinade Recipes IBS Health Coaching and FODMAP Diet Recipes | Calm Belly Kitchen (2024)

One of the biggest struggles with the FODMAP Diet is making food that isn’t bland and boring.

In the past, you may have relied on supermarket seasoning packets or food that was pre-seasoned and ready to go. And why not? It’s an easy time-saver!

Unfortunately most commercial seasoning contains onion or garlic—usually both. This can make avoiding these high-FODMAP ingredients seem impossible.

The solution to this flavor dilemma is to get to know individual spices. Let me explain…

Single-ingredient spices and herbs (meaning the jar contains only 1 ingredient: the individual spice) are low-FODMAP. They’re also the key to crave-able, flavor-packed meals.

And when you know what herbs and spices to combine depending on the taste you’re going for, you’ve got a rainbow of flavor options at your fingertips.

My Go-To Low-FODMAP Spice Blends

To help you get started, I’ve compiled all my go-to spice blends below. With just a few extra ingredients you can make a simple marinade, so I’ve included my favorite ones for you as well.

Use this list as a starting point, but know that it’s okay to play around and experiment. For example, if you don’t have thyme, substitute rosemary.

There aren’t any hard and fast rules when it comes to spices blends, so have fun with it! Your taste buds will thank you.

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Low-FODMAP Spice Blends

TIP: These don’t include salt and pepper, so always season to taste.

Mexican-Style Spice Blend for Beef, Pork or Poultry

Makes enough for approximately 1 pound meat, but you can multiply the recipe as desired.

1 tsp ancho chile powder

1 tsp cumin

½ tsp coriander

½ tsp dried oregano

Further Reading: One-Pan Cheesy Mexican Rice Recipe


Spice Blends for Poultry

Makes enough for approximately 1 pound meat, but you can multiply the recipe as desired. These quantities are approximate, so use more or less according to your preference.

Earthy and Herby Blend:

1 tsp coriander

1 tsp thyme

1 tsp dried chives

Simple Spicy Blend:

Also works for pork. If you don’t like the smoky flavor of smoked paprika, use sweet paprika instead.

1 ½ tsp ancho chile powder

1 ½ tsp smoked paprika

Simple Mediterranean Blend:

This blend is similar to Herbes de Provence, which you can buy pre-blended in the spice section of most supermarkets. Optional: Add lemon zest or juice when finished cooking. Also works on potatoes and other roasted veggies as well as pork.

1 tsp dried thyme

1 tsp dried rosemary

½ tsp dried sage

½ tsp dried marjoram

3 Easy Spices for Seafood

  • For delicate white fish or shrimp: 1 tsp dried thyme or tarragon + zest of 1 lemon; finish off with lemon juice.

  • For salmon or shrimp: 1 tsp ancho chile powder + salt and pepper to taste.

  • For salmon/shrimp/heartier white fish: 1/2 tsp ginger and 1 tsp sweet paprika


Low-FODMAP Marinade Recipes

Simple Marinade for Poultry or Pork

Makes enough for about 1 lb meat.

Variation >>> If you have a big handful of parsley or cilantro lying around, you can add that plus the ingredients below to a food processor to blend.

½ cup orange juice

¼ cup balsamic vinegar

2 tbsp olive oil

½ tsp each dried rosemary and thyme

Whisk together all the ingredients and add to a ziploc bag with meat. Refrigerate for 4 to 12 hours. Season meat with salt and pepper and cook.

Further Reading: Grilled Chicken with Curry-Lime Marinade Recipe

Citrus-Herb Marinade

Works great for hearty white fish, salmon, or chicken. Makes enough for about 1 pound of meat. Fish can marinate for a shorter time than chicken, as noted below.

3 green scallion tops

Handful parsley leaves and stems (about 1/2 packed cup)

2 tbsp dijon mustard

1 tbsp hot sauce (optional)

1/2 tsp fish sauce

Juice of 1 lemon

Juice of 1 orange (or 2 clementines)

2 tbsp rice or red wine vinegar

2 tbsp olive oil

Put all ingredients through vinegar in food processor and process until roughly chopped. With processor on, slowly pour oil through feed tube.

Place meat or fish in a large ziploc bag and add marinade. For fish, refrigerate 2 to 4 hours. For chicken, refrigerate 4 to 12 hours.

Further Reading: Grilled Steak with Chimichurri Sauce Recipe

Low-FODMAP Chimmichurri Sauce or Marinade

Great for steak or anything grilled, including veggies. Makes enough for about 1 lb meat.

1 cup (packed) parsley (leaves and thin stems)

1/4 to 1/3 cup mint leaves (about 4 sprigs)

1 tbsp red wine vinegar, plus additional if needed

1 lime, juiced

¼ cup extra-virgin olive oil, plus additional if needed

2 tsp Dijon mustard

1 tsp granulated sugar (or your sugar of choice)

1/2 tsp red chile flakes, or to taste (optional)

Sea salt to taste (1/4 to 1/2 tsp)

Freshly ground black pepper to taste

Add parsley and mint to a food processor and process until chopped, scraping down bowl as needed. Add vinegar and lime juice. With processor running, slowly pour olive oil through the feed tube.

Add mustard, sugar and chile flakes if using. Season with salt and pepper. Pulse until blended. Consistency should be thick but pourable. Add additional oil or red wine vinegar to thin, depending on whether you like more or less acidity. Check seasoning. Can be used as a marinade, or served over grilled meat, veggies or fish as a sauce.

Low-FODMAP Spice Blends and Marinade Recipes IBS Health Coaching and FODMAP Diet Recipes | Calm Belly Kitchen (2024)

FAQs

What seasonings are OK for IBS? ›

Some of the most popular low FODMAP herbs and spices include garlic-infused oil, ginger, turmeric, oregano, basil, thyme, rosemary, sage, cilantro, paprika, and black pepper. Low FODMAP herbs and can be a great way to add flavor and variety to your meals without triggering symptoms.

What can I substitute for garlic and onion IBS? ›

Garlic chives, an herb with a garlicky flavor, are an obvious substitute, but here are other herbs and spices you may find useful: Peppercorns—white, pink, or Szechuan—can add different flavors to your cooking. Cumin's distinctive taste may work well in some recipes, especially where garlic is used raw.

Is Worcestershire sauce low FODMAP? ›

Worcestershire Sauce: Even though this food typically contains high FODMAP ingredients (like molasses or garlic powder), Worcestershire sauce has been tested and is considered low FODMAP by Monash University. A low FODMAP serving is 2 tablespoons or 42 grams.

How long does it take for FODMAP diet to work for IBS? ›

Many, but not all people will experience an improvement in their IBS symptoms during the first 2-6 weeks on a low FODMAP diet. While a poor response to the diet can be disheartening, there are a number of very good reasons to explain this.

Can spices aggravate IBS? ›

One study specifically highlighted that frequent consumption of spicy foods can trigger upper gastrointestinal symptoms in some people with dyspepsia (or, indigestion). For people with irritable bowel syndrome (IBS), spicy foods can also trigger symptoms.

What condiments trigger IBS? ›

Hot or spicy foods may irritate the digestive system and trigger IBS symptoms. Some flavorings — such as miso, soy sauce, and saki — contain ingredients that might act as FODMAPs in large quantities.

Why can't people with IBS eat garlic? ›

Garlic and onions can add flavor to food, but they contain fructans, an oligosaccharide, which can be difficult for your intestines to break down. This may cause gas. Painful gas and cramping can result from raw garlic and onions. Even cooked versions of these foods can be triggers for some people with IBS.

Why is garlic bad for low FODMAP? ›

Why is garlic high FODMAP? Garlic contains high amounts of Fructo-oligosaccharides (or Fructans) which fit into the oligosaccharide category, or the “O” of the FODMAP acronym. Fructans are short chains of carbohydrates that are found in wheat, onion, leek, artichokes, watermelon and of course garlic.

Is peanut butter high in FODMAP? ›

Peanut Butter is Low in FODMAPS

While almonds, cashews, and pistachios are fairly high in FODMAPs, peanuts, pecans, and walnuts are considered low FODMAP foods. This is because peanuts are technically part of the legume family, they're safe for a low FODMAP diet.

Is mayo bad for IBS? ›

You can have salt, jams made from low-FODMAP fruits, mayonnaise, and mustard. Soy sauce, hot sauce (no garlic), tamari, and vinegar are also okay. Sweeteners that are okay include sugar (sucrose), powdered (confectioner's) sugar, brown sugar, glucose, and maple syrup.

Can I eat pickles on low FODMAP? ›

Are pickles low FODMAP? Yes and no. Pickled cucumbers are low FODMAP, unlike some other pickled vegetables whose FODMAP content changes drastically, according to Monash. However, it depends on whether the cucumbers are pickled with a high FODMAP ingredient, such as garlic.

Can I eat spaghetti sauce on a Fodmap diet? ›

Watch out for pasta sauces that have garlic and onion in their ingredients list. Fresh tomatoes are generally known to be low in FODMAPs at a 75g serve. However, concentrating them into a pasta sauce in the form of tomato paste or tomato puree, can cause the product to be high in fructose!

What happens if you stay on the low FODMAP diet too long? ›

If you skip these foods for too long, you may starve helpful bacteria colonies and cultivate unhealthy bacteria. Over time, if you follow only strict low FODMAP eating, you might notice yourself getting more tired, having more headaches, constipation, muscular weakness, or getting sick more easily.

Why do I feel worse on low FODMAP diet? ›

You may also be eating more starches and sugars from hyper-processed gluten free, low FODMAP packaged foods than usual, which may overwhelm the absorption capacity of a sensitive, hyper-active gut. If you suspect this, try eating more fruits, vegetables, nuts and seeds and see how you feel.

Why am I gaining weight on low FODMAP diet? ›

A person with IBS may try to eliminate certain high FODMAP foods from their diet and choose safer foods instead. This approach can lead to weight gain if their chosen foods are high in carbohydrates and fats. A low FODMAP diet does exclude a range of nutritious foods.

Is garlic seasoning OK for IBS? ›

Realizing that garlic and onion give you IBS symptoms can be devastating. After all, they're in almost every savory dish, and they take meals from “blah” to delectable. Turning to garlic powder and onion powder won't help either. In fact, these might actually be worse because they're more concentrated.

Is Italian seasoning good for IBS? ›

Most Italian Seasonings blends are low FODMAP in regular portion sizes, as long as garlic and onion powder have not been added.

What herbs are safe for IBS? ›

10. Herbs for IBS
  • Peppermint Oil: is the first herb to be approved by the American College of Gastroenterology for treating IBS. ...
  • Ginger: is a plant that may reduce gas and bloating. ...
  • Aloe vera: Often sold as a juice, aloe vera is thought to treat symptoms of diarrhea and constipation.
Jan 16, 2020

Is salt and pepper OK for IBS? ›

In addition to your basic kitchen staples (salt, pepper, dry herbs, and spices) you should consider keeping these top ten IBS-friendly ingredients in your pantry. Garlic Infused extra virgin olive oil - this is #1 because it's so versatile and adds that garlic flavor without adding the FODMAPs in garlic.

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