Cooking low FODMAP food at home is not as daunting as it may sound. It takes a little bit of planning ahead for grocery shopping and some knowledge on how to swap high FODMAP with low FODMAP ingredients without compromising on flavor. Here are our 10 recommended steps to make your cooking low FODMAP.

1. Use citrus fruits to add flavor. Add orange, mandarin, lemon & lime zest as well as small amounts of freshly squeezed citrus juice. Keep in mind that grapefruit is high in FODMAPs.
2. Substitute honey or agave syrup with maple syrup.
3. Prepare garlic or onion infused oils. Sauté garlic or onions in oil to infuse it with those flavors. Discard the garlic & onion and only use the oil.
4. Use chives and the green stems of spring onions, scallions and leeks to add oniony flavors to foods. Do not use the white parts.
5. Vinegars are great for taste and most are FODMAP friendly. Restrict balsamic vinegar to 1 tablespoon per serving and do not consume unfiltered apple cider vinegar.
6. Use mustards that contain no garlic, onion or other ingredients high in FODMAPs.
7. Spices add flavor and are low in FODMAPs. Use allspice, freshly ground black pepper, cardamom, cloves, cinnamon, cumin, nutmeg, paprika, saffron, star anise and turmeric.
8. Choose curry and chili powders that do not contain FODMAP ingredients.
9. Fresh herbs are your best friends! Basil, parsley, cilantro, oregano, mint, lemongrass, coriander, tarragon, rosemary, curry leaves, sage, watercress and thyme and deliciousness to your cooking.
10. Replace milk with lactose-free milk or plant-derived milk such as almond, coconut (long life) and quinoa (unsweetened).