9 Top Tips to making a low FODMAP Curry

Low FODMAP Curry

It is possible to enjoy a curry if you are following a low FODMAP diet or if you suffer from IBS.     Low FODMAP spices can be hard to find but our Bhuna, Goan, Korma, Madras and Rogan josh are all suitable for low FODMAP diets as they do not contain any garlic or onion powder.  (Please note that our Tandoori Masala blend DOES contain garlic powder and is therefore not suitable.)

The good news is that most common curry spices are low FODMAP meaning that you you don't have to eliminate curry from your diet if you are looking for low FODMAP meals.  You will need to check the ingredients of the curry powder you are using to make sure that it does not contain either garlic or onion powder.

Here are our top 9 tips to making a low fodmap curry:

1. Use garlic and onion infused oils to get the flavour without the FODMAPs
2. Use finely chopped fennel in place of an onion to give you some depth of flavour
3. Use a pinch of asafoetida (sometimes called Hing) to add an intense flavour to any curry that omits onion and garlic
4. As a substitute for onions, use the green (top part) of spring onions or leeks. Simply finely chop the green tops and cook in hot oil until they soften as you would onions.
5. As too much coconut milk is high FODMAP, use low-fat or light coconut milk, homemade stock (most shop bought stock contain onions) or tomatoes instead
6. Add cooked chopped potatoes in place of chickpeas or lentils
7. Use low FODMAP vegetables in your curry such as peppers, carrot, aubergine, kale, tomato, spinach and courgette
8. Use lactose free yogurt to marinade chicken
9. Use curry powders or curry spices that don't contain onion or garlic powder

Try our low fodmap chicken curry recipe here.