Some of the world’s favourite flavours, garlic and onion, are restricted on the low FODMAP diet. As a predominantly vegetarian low FODMAP recipe developer, I have to turn to other flavourful ingredients. One of my favourites? Ginger. So today we’re asking: is ginger low FODMAP?
A quick note, before we dive in. The purpose of this information is to provide you with resources and recipes for your FODMAP journey. I am not a dietician nor a doctor, and all health decisions should be discussed with a professional.
Is ginger low FODMAP?
Yes, ginger is low FODMAP. The Monash app previously stated that ginger was FODMAP free. Currently, the app lists a low FODMAP serve of ginger at 5g, without giving an upper limit. This has happened to a number of entries recently and hopefully is resolved soon. It makes navigating the app more complicated than it needs to be.
Is ginger powder low FODMAP?
Monash has not update the app with an entry for ginger powder. However, because ginger is low FODMAP, it is likely that ginger powder is also low FODMAP.
Is ginger tea low FODMAP?
Monash has not update the app with an entry for ginger tea. However, because ginger is low FODMAP, it is likely that ginger tea is also low FODMAP. With that said, it depends on the other ingredients in the tea. If you’re making a homemade infusion with fresh ginger, it is likely low FODMAP. If you have store bought tea, check the ingredients list to ensure it contains no high FODMAP ingredients.
Is pickled ginger low FODMAP?
There is no entry for pickled ginger on the Monash FODMAP app. However, a pickled ginger made with vinegar, sugar and ginger would be low FODMAP. Check the ingredients list of any store bought pickled ginger to ensure it contains no high FODMAP ingredients.
More low FODMAP resources
- Vegan Low FODMAP recipes
- Low FODMAP snack recipes and ideas
- Low FODMAP vegetarian recipes
- Easy low FODMAP recipes
- Low FODMAP sauce and dressing recipes
Low FODMAP recipes that use ginger
Now that we have ascertained that ginger is low FODMAP, let’s dive in to some low FODMAP recipes that use ginger. These recipes are all vegetarian or vegan as well as gluten free. Where possible, I try to include as many subsitution options as I can. These include options for egg free, corn free and xanthan gum free alternatives.
Sweet and sticky ginger tofu
This sweet and sticky ginger tofu is a delicious and simple weeknight meal. It’s vegan, low FODMAP, gluten free and guaranteed to convert staunch tofu haters.
Low FODMAP pumpkin pie
This delicious low FODMAP and gluten free pumpkin pie uses ginger (I like fresh!) for an incredible depth of spicy flavour. It’s egg free, nut free and can be made dairy free/vegan and xanthan gum free.
Low FODMAP Thai red curry
This low FODMAP Thai red curry uses ginger as an optional galangal substitute for a delicious Thai red curry paste. It is vegan, garlic and onion free and tastes just like the traditional version.
Low FODMAP Thai green curry
Who could forget Thai green curry? One of my absolute favourite dishes, this version is a low FODMAP take. Like the red curry, this dish uses ginger as an optional substitute for galangal, which can sometimes be harder to find.
Low FODMAP chilli oil noodles
Fresh ginger adds a pop of flavour complexity to these incredibly simple low FODMAP noodles. They’re so good that I’d happily serve them at a dinner party, yet so easy that I’d happily make them with a hangover. Truly multipurpose.
Low FODMAP Malai kofta
This delicious low FODMAP Malai kofta features paneer (or tofu) and potato dumplings in a rich low FODMAP curry gravy. Comfort food at it’s absolute best, the ginger forms a flavour backbone for this dish.
Low FODMAP vegetarian curry
This curry is probably one of my favourite low FODMAP recipes on my website. It is jam packed with flavour without any garlic or onion in sight. It is vegetarian and gluten free but easily made vegan.
Gluten free Aloo paratha
These delicious gluten free flatbreads feature a gingery, flavoursome potato filling for double carb heaven. They are xanthan gum free, nut free and can be made dairy free/vegan. There’s a reel demonstrating how to fold them up on my Instagram (it’s a while back).
Low FODMAP daal or ‘kind of’ daal
I used to love eating a giant bowl of daal without rice. Now that my digestive system is on a permanent vacation, I eat this ‘kind of daal’ instead. It uses a giant stack of vegetables, canned lentils and a hefty dose of ginger for a daal inspired delight.
Fruitless, gluten free mince pies
I will forever be obsessed with this low FODMAP fruit mince that uses candied pumpkin instead of fruit. It tastes every bit as good (if not better) than the original version. It’s finished off with a delicious flaky gluten free pastry for Christmas heaven.