No Fodmap Spice Mixes
Update July 30, 2012: I’ve used these spice mixes a lot now and I really like them!
I altered some DIY seasoning mixes to make them no fodmap. I also invested in Asafoetida Powder (or “Hing”) because it apparently tastes like onion & garlic but has absolutely no fodmaps! But man-o-man, the stuff STINKS! Make sure you keep it packaged away separately in a sandwich ziploc or something. I bought mine from my bulk food store. It was sold with the spices for $1.50 per little jar. You can also find them at Indian & Asian food stores. It may be called Hing. The woman at the store said, “geez, people love this stuff, but it stinks!” I took that as a good sign that I would enjoy the spice as well.
Here are some of the recipes I used. So far I am very happy with them, but I will continue using them this week and let you know.
BBQ Coffee Rub:
- 1/2 Cup Smoked Sweet Paprika
- 1/4 Cup Kosher Salt
- 1/2 Cup Dark Brown Sugar
- 5 Tablespoons Whole Black Peppercorn, ground
- 3 Tablespoons Espresso Coffee Beans, ground
- I’m sure you could try your reg. ground coffee that you already have at home
- 3 Tablespoons Dried Oregano
- 1 Tablespoon Cayenne Pepper
- 2 Teaspoons Asafoetida Powder
- 1/2 Teaspoon Ground Cumin
Tuscan Herb Mix
- 4 tablespoons dried basil
- 4 tablespoons dried marjoram
- 2 tablespoons oregano
- 2 tablespoons thyme
- 2 tablespoons rosemary
- 1 tablespoons Asafoetida Powder
- 1 teaspoon cayenne (opt.)
Mexican Seasoning
- 3 T. chili powder
- 2 T. ground cumin
- 2 T. paprika
- 2 T. dried oregano
- 1 T. dried cilantro (opt)
- 1 T. Asafoetida powder
- 1 t. cayenne
Lemon Herb Sesoning
- 4-5 T. dried lemon rind
- 1 T. dried basil
- 1 t. Asafoetida powder
- 1 1/2 t. salt
- 1/4 t. pepper
For low FODMAP cooking, I highly, highly encourage that you find a GOOD spice store. Preferably one where you can buy spices by the weight. In Ann Arbor, we have “By the Pound” on Main Street and Madison, or the Spice Merchant located upstairs in Kerrytown. I found all these spices at By the Pound yesterday. I was also very excited to find the dried chives!
Thrifty Kitchen 
Thank you for this post. I have recently had to go on the low FODMAP diet and I am severely missing my onion and garlic. It makes going gluten free years ago seem like a breeze! Keep up the recipes, I feel we have similar tastes!
Thanks from me too! Can’t wait to try these!!
🙂 I’ve also had luck with some of Penzey’s spice mixes. And have you tried drying green onion greens and adding them to your recipes? It’s not too bad. I also put peeled garlic cloves in the blender with vodka (I’d do better with everclear, but it’s illegal here in CA), steep it for a few days, then strain it. Garlic extracts with no solids! Its worked well for me. 🙂
I’ve never heard of Penzey’s but I’ll have to check it out! I wonder about the garlic and vodka because the FODMAPs in garlic are water-soluble, so wouldn’t they seep into the Vodka? That’s why I’ve always done garlic-infused oil– the FODMAPs are not soluble in oil. So you get the favor without the FODMAP sugars. But it’s worth looking into to double check. Thanks for the post!
Yes, I wonder about the garlic in vodka as well. Thanks for the spice mix recipes.
I recently read that some Asafoetida powders are made with wheat flour. I bought mine from myspicesage.com last year and it says rice flour on the label so it’s safe, but I read they use wheat flour now. Make sure yours isn’t made with wheat flour.
Just a brief question did you manage to get Asafoedia powder free from WHEAT? Seems impossible to get a hold of here in Denmark…
Marlene, I wasn’t aware that there was wheat in any asafoedia products. I guess I’ll need to double check mine but I was informed that it was FODMAP safe so I never felt the need to double check.
I didn’t know either untill I did a bit of research but apparently, wheat is added to keep the powdery structure. I just got hold of a brand where fenusgreek is used instead of wheat. On the other hand I am not aware of how much it really will effect you as the quantities you use of asafoedia when cooking is so small…..
I have the safe asafoetida powder. I put 1/4 tsp into a from scratch chicken soup I made, and it was delicious. Start with very small specks and work up to the right amount. Too much can ruin a dish as it’s so pungent.
Hi. You live in Ann Arbor, so do I! Cool! Recently I saw a gastro doctor at UofM and he recommended to me the FODMAP diet. I am a real newby at this. Doing a lot of research right now. You buy your spices from “By the pound” . I have been meaning to go there. Need to check it out. It was great finding your blog. Very helpful and the recipes look good. God Bless you and thanks!
I’m so glad it was helpful for you! I need to get back at updating it! I hope you enjoy By the Pound!
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What chili powder are you using? All that I can find have garlic and onion which are not low fodmap.
I get my chili powder at a bulk food store where you buy spices by the oz. I’ve actually never seen onion or garlic in chili powder, I’m sorry that you’re having trouble!
For the last two recipes, all you put is T…. is that tablespoons or teaspoons?
Tablespoons
I also recently started the Fodmap diet. I went to an Indian spice store to get the asafoetida powder. The merchant told me to never use the asafoetida powder raw because it would make you vomit. Is that true? LOL I walked out without buying because that kind of freaked me out.
Does anyone know where you can find Asafoetida powder that has RICE flour instead of WHEAT? I just found it on ONE website and it was $10 a bottle PLUS $11 SHIPPING. Wow!
Just found you when I googled ‘Fodmap free chili powder’. In the bulk food places I shop, all chili powder has onion and garlic….but that is not true for chile powder. I am thinking that is what you are using in the recipe above. Thanks…I will be checking in as I am new at this also.
Look up the alarming fructose content of paprika….you’re welcome
What would you suggest using your spices for? E.g. Which do you use for chicken, pork, steak, fish, vegetables..etc. Also for your BBQ Coffee Rub what grind do you use for your espresso (aka espresso, turkish, paper, metal..etc.) Thanks!
I use the Mexican spices on both chicken and ground beef. I use the Tuscan Herb on chicken, mostly. And I use a paprika, brown sugar, ginger rub on Salmon. My husband likes the BBQ rub on chicken on the grill. I wasn’t a huge fan of the dried chives since fresh chives are so great. I have used them on fish and it has been subtle but good. I also wasn’t a huge fan of the lemon herb mix simply because I wanted a little more kick to it. I did put it on fish and chicken.