Low FODMAP cooking spices

 

🧂 Savory & Umami Boosters

These add richness and that “slow-simmered” taste:

• Garlic-infused oil (use oil-based only, not pieces of garlic)

• Scallion or leek greens (use just the dark green tops)

• Chives – fresh or dried

• Miso paste (small amounts; check it’s made from rice or soy only, no added onion/garlic)

• Tamari or low-sodium soy sauce

• Anchovy paste (a tiny squeeze adds deep umami)

• Nutritional yeast for a cheesy/savory note

• Tomato paste for concentrated flavor

---

🌿 Herbs & Aromatics

Layering herbs adds freshness and complexity:

• Bay leaves – simmer and remove

• Thyme, rosemary, oregano, basil, parsley – fresh or dried

• Cilantro or dill – stir in at the end for brightness

• Ginger – fresh grated or sliced for warmth

• Lemongrass – smash and steep for a citrusy note (remove before serving)

---

🧄 Acid & Balance

Bright flavors make soups come alive:

• A splash of vinegar (rice, red wine, or apple cider)

• Lemon or lime juice added at the end

• Zest from citrus for a fragrant lift

• Mustard (Dijon or stone ground) for subtle tang

---

🧈 Texture & Body

Give soup richness without cream:

• Coconut milk (canned, in moderation) for creamy soups

• Potatoes or parsnips to thicken naturally

• Blended carrots or pumpkin for color and mild sweetness

• A drizzle of olive oil or butter just before serving

---

🌶️ Gentle Heat & Spice

Many chili powders and blends contain onion or garlic, but you can use:

• Smoked paprika or sweet paprika

• Cumin, coriander, turmeric, or cardamom

• Black pepper, red pepper flakes (small amounts)

• Infused oils like chili-infused olive oil for a ki