If you’re anything like us... you hate. boring. food!
Unfortunately, when starting a low FODMAP diet, it can feel like flavour is the first thing to go. Many high FODMAP foods are the flavour foundation of everyday cooking; think onion, garlic, leeks and shallots. They’re the base of countless recipes and do a lot of the heavy lifting when it comes to taste.
The good news? Low FODMAP food doesn't have to be bland. With the right techniques, ingredients and swaps, you can absolutely enjoy flavour-packed, gut-friendly meals.
Below are our top 10 dietitian-approved ways to add flavour on the low FODMAP diet
10 Easy Ways to Add Flavour on the Low FODMAP Diet
1. Garlic & Onion Replacement Powders
These powders deliver all the flavour of garlic and onion without the FODMAPs that trigger gut symptoms. That means you can add familiar, savoury depth to your meals without worrying about bloating, pain or urgent trips to the bathroom.
They’re incredibly versatile and easy to use. Simply sprinkle into:
- Mince dishes and curries
- Soups and stews
- Sauces and marinades
- Roasted vegetables
- Salad dressings
2. Get Generous with Herbs and Spices
Most fresh and dried herbs and spices are low FODMAP and add loads of flavour.
Just be cautious with store-bought spice mixes, as many contain hidden onion or garlic powder.
3. Add Fresh Ginger
Grated fresh ginger is an easy way to add warmth and depth to stir-fries, soups, marinades and dressings — all while staying low FODMAP.
4. Use the Green Tops of Spring Onion or Chives
The green tops of spring onions and fresh chives provide an onion-like flavour without the FODMAPs. Perfect for finishing dishes or mixing through salads.
5. Experiment with Vinegars
Vinegar is an underrated flavour booster. Try balsamic, apple cider, white, malt or rice vinegar to brighten up meals, dressings and marinades.
6. Finish with Lemon or Lime Juice
A squeeze of lemon or lime can completely transform a dish. Acid balances flavours and makes meals taste fresher and more vibrant.
7. Try Garlic Sprouts
Garlic sprouts (the green shoots) can be tolerated in small amounts and offer a mild garlic flavour — a great option for some people on a low FODMAP diet.
8. Don’t Forget Sauces and Condiments
Sauces are one of the easiest ways to add instant flavour. Many are low FODMAP in suitable serves, including:
- Soy sauce
- Sweet chilli sauce
- Mustard
- Mayonnaise
- Tomato sauce
- Worcestershire sauce
- Oyster sauce
- Cheese
- Nutritional yeast
(Always check labels and portion sizes.)
9. Use Garlic-Infused Olive Oil
Garlic-infused oil is a low FODMAP staple. The flavour compounds are oil-soluble (not FODMAPs), meaning you get all the taste without the gut drama.
You can also experiment with other infused oils like chilli, rosemary or onion-infused oil.
10. Use Low FODMAP Spice Mixes and Seasonings
Last but not least, our favourite option!! The Friendly Food Co. specially formulated low FODMAP spice mixes and seasonings are a simple way to add big flavour, without the guesswork or gut symptoms.
The Takeaway: Low FODMAP Doesn’t Mean Low Flavour
Eating low FODMAP doesn’t mean eating boring. With the right tools, swaps and a bit of creativity, you can enjoy meals that are flavourful, satisfying and gut-friendly without feeling like you’re missing out.
If you’re feeling stuck or overwhelmed, working with a dietitian can make all the difference. And if you want quick, easy flavour wins, our low FODMAP spice mixes have your back.