Top Tips for Cooking on a Low FODMAP Diet

Cooking delicious meals while sticking to a low FODMAP diet can be challenging. We asked our expert Development Chef, Matt Williamson for his top tips to make your FODMAP cooking journey easier and tastier.

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By Laura Tilt
mediterranean style spread of food

1. Experiment with Garlic and Onion Substitutes: One of the trickiest parts of cooking on a low FODMAP diet is replacing the flavours of onion and garlic. Matt suggests trying out substitutes like a pinch of Asafoetida powder or ground fenugreek to infuse that familiar taste into your dishes. Alternatively, dice or grate low FODMAP veggies like carrot, courgette, sweet potato, and red peppers, and cook them in olive oil for a rich base in sauces, soups, and stews. Don't forget about using the green parts of spring onions or leeks and remember garlic-infused oils for extra flavour.  

2. Choose nutritious naturally gluten-free grains like brown rice, quinoa, brown rice noodles, and soba (buckwheat) noodles. These grains provide essential nutrients and absorb flavours well. Try drizzling them with extra virgin olive oil, chopped herbs, spices, vinegars, or citrus juice to elevate their taste. 

3. Use Herbs, Spices, and Aromatics Enhance your dishes with flavour-packed ingredients such as extra virgin olive oil, fresh herbs, whole and ground spices, tamari soy sauce, vinegars, and citrus zest. For the freshest flavours, toast and grind spices, chop herbs, and grate zest just before using. Here’s Matt’s go-to dressing: Mix three parts extra virgin olive oil with one part citrus juice or vinegar for a simple yet delicious dressing perfect for salads or roasted vegetables. 

4. Plan Ahead and Utilise Leftovers: Stress-free cooking begins with good planning. Roast a batch of FODMAP-friendly vegetables like sweet potatoes or carrots and use them for multiple meals throughout the week. They make excellent side dishes or can be transformed into main meals by adding roasted tomato sauce, pulses, fresh herbs, and toasted seeds. 

5. Think Traybake for Convenience: For an easy meal, go for a traybake with a variety of vegetables like sweet potato, parsnip, carrots, and squash, paired with halved new potatoes. Toss them in olive oil and spices, roast until golden brown, and serve as a versatile side or main dish with your choice of protein. 

Need some help in the kitchen? Click the button below to see if you qualify for our FODMAP elimination programme, which includes up to 2 meals per day of Monash-certified low FODMAP meals.