Finding a curry powder that’s both flavourful and gentle on a sensitive gut can feel challenging. If you’re following a low FODMAP diet, you might already know how tricky it can be to enjoy spicy, aromatic dishes without discomfort. The good news? You don’t have to give up curry nights. With a little knowledge and some mindful choices, you can enjoy rich, warming curries that respect your digestion.
In this guide, we’ll explore everything you need to know about low FODMAP curry powder; what it is, how to choose or make it, and how to use it in everyday cooking without triggering symptoms.
Table of Contents
Why Choose Low FODMAP Curry Powder?
A low FODMAP diet is often recommended for people with Irritable Bowel Syndrome (IBS). Certain carbohydrates known as FODMAPs can be difficult to digest, leading to bloating, pain, and discomfort. Many traditional curry powders contain high FODMAP ingredients such as onion and garlic, which are common triggers.
By using a low FODMAP curry powder, you:
- Reduce the risk of digestive discomfort.
- Still enjoy the complex, aromatic flavours of curries.
- Have control over your ingredients, avoiding hidden high FODMAP additives.
What Makes Curry Powder High or Low FODMAP?
High FODMAP Ingredients to Avoid
Many commercial curry powders include dehydrated onion and garlic powders, which are highly concentrated and high in FODMAPs. Even small amounts can be problematic for sensitive individuals.
Low FODMAP-Friendly Spices
Luckily, most spices are naturally low FODMAP. These include:
- Turmeric: earthy, golden spice with anti-inflammatory properties.
- Cumin: nutty, warm flavour, often used as a base.
- Coriander seeds: fresh, citrusy notes.
- Cardamom: sweet and aromatic.
- Mustard seeds: pungent, slightly spicy.
- Fenugreek leaves (methi): in small amounts, considered low FODMAP.
- Chilli powder: as tolerated, though spicy foods can irritate some people.
How to Make Your Own Low FODMAP Curry Powder
One of the best ways to ensure your curry powder is gut-friendly is to make it at home. It’s simple, fresh, and you can adjust the balance of spices to your preference.
Basic Low FODMAP Curry Powder Recipe
Ingredients:
- 2 tbsp ground turmeric
- 2 tbsp ground cumin
- 2 tbsp ground coriander
- 1 tbsp ground ginger
- 1 tbsp paprika (mild or smoked)
- 1 tsp ground fenugreek (optional)
- 1 tsp mustard seeds
- 1 tsp ground cardamom
- ½ tsp cinnamon
- ½ tsp chilli powder (optional)
Method:
- Mix all spices in a small bowl.
- Store in an airtight jar away from light and heat.
- Use within 6 months for best flavour.
This blend creates a balanced, aromatic curry powder that’s safe for most people following a low FODMAP diet.
Tips for Cooking with Low FODMAP Curry Powder
1. Pair with Low FODMAP Ingredients
When making curry, choose vegetables like:
- Carrots
- Green beans
- Courgettes
- Tomatoes (in moderation)
- Spinach
For protein, you might use:
- Chicken
- Firm tofu
- Prawns
- Lentils (in small, measured portions)
2. Swap Garlic and Onion
Instead of garlic and onion, try:
- Garlic-infused olive oil: all the flavour without the FODMAPs.
- Green tops of spring onions (scallions): gentle and safe.
- Chives: mild onion flavour.
3. Balance Flavours Gently
Because you’re omitting onion and garlic, focus on layering spices and fresh herbs. Ginger, coriander leaves, and lime juice can lift your dish beautifully.
Store-Bought Low FODMAP Curry Powders
If you’d rather not mix your own, there are a growing number of brands offering low FODMAP-friendly spice blends. Look for certified low FODMAP labels, or check ingredient lists carefully.
Tips for choosing store-bought curry powders:
- Avoid any that list “onion powder” or “garlic powder”.
- Watch out for vague “spices” on the label, as this can sometimes hide high FODMAP ingredients.
- Opt for blends that keep it simple with whole spices.
The Science Behind Curry and Digestion
Research suggests that certain spices, such as turmeric and ginger, may support digestive health due to their anti-inflammatory and soothing properties. However, tolerance can vary greatly from person to person. The low FODMAP diet is designed to be highly individualised, so it’s worth experimenting carefully to see what works best for you.
FAQs About Low FODMAP Curry Powder
Can I eat curry on a low FODMAP diet?
Yes, you can enjoy curry as long as you use a low FODMAP curry powder and choose other low FODMAP ingredients to go with it.
Is chilli powder low FODMAP?
Chilli powder is technically low FODMAP, but spicy foods can still trigger IBS symptoms in some people. Start with a small amount and adjust to your tolerance.
Are lentils allowed with curry?
Some lentils, such as canned lentils (drained and rinsed), are low FODMAP in small servings. Be mindful of portion sizes.
Can I freeze curries made with low FODMAP curry powder?
Yes, curries generally freeze well. Store in an airtight container and use within 2–3 months for best quality.
Final Thoughts
Choosing or making a low FODMAP curry powder allows you to enjoy comforting, flavourful curries without the worry of digestive discomfort. Whether you mix your own spices at home or find a trusted store-bought option, the key is knowing which ingredients are safe and how to combine them. With a bit of creativity, your curry nights can remain a delicious, gut-friendly ritual.
