Adding flavour to meals can be a little tricky given that both garlic and onion are considered to be high FODMAP foods and can cause a lot of problems for people who suffer from tummy problems.
Below are a few ideas for how you can add flavour to meals without the tummy pains.
Instead of Onion
- Cook with onion in oil to develop flavour (FODMAP's are not soluble in oil) then remove before adding other ingredients. Tip - keep the pieces of onion large so you can easily remove
- Use the green part of spring onion and leeks
- Chives can also be used to give a subtle onion flavour
- Add a pinch of asafetida powder for onion flavour (be careful that it doesn't contain wheat), can be found from an Indian spice market
Instead of Garlic
- You can cook with garlic in oil to develop flavour (FODMAP's are not soluble in oil) then remove before adding other ingredients. Tip - keep the pieces of garlic large so you can easily pick them out.
- Buy a good quality garlic infused olive oil. This is my personal favourite, as adding and removing whole pieces of garlic can be a bit niggly. It also tastes amazing and adds instant flavour to any dish. I love drizzling it over vegetables before roasting them or sautéing leek/spring onion in it to build a base for many dishes.