If you’re a fan of Mexican food, a low FODMAP taco seasoning will be a staple.
This article will explore the high FODMAP ingredients to avoid and highlight some store-bought low FODMAP taco seasonings.
We will also provide you with 10 low FODMAP taco seasoning recipes to prepare at home.
What are tacos?
Tacos are a traditional Mexican dish that consists of a folded or rolled tortilla filled with various ingredients.
The filling can vary widely and may include ingredients such as:
- Meat – beef, chicken, pork, fish, shrimp, or other seafood.
- Vegetables – lettuce, tomatoes, onions, and cilantro.
- Grated cheese – cheddar or Mexican cheese blends.
- Sauce – salsa, hot sauce, guacamole, or sour cream.
Tacos can be served in various styles, such as soft tacos, where the tortilla is pliable, or hard-shell tacos, where the tortilla is crispy.
They are versatile and customizable food, and different regions and individuals may have variations and preferences for taco ingredients.
Is taco seasoning low FODMAP?
Traditional taco seasoning is often high in FODMAPs due to the inclusion of ingredients like garlic and onion powder.
Garlic and onion, in both fresh and powdered forms, contain high levels of fructans, a type of oligosaccharide (the O in FODMAP) (1).
To keep your taco seasoning low FODMAP, you will need to find some alternative flavors and omit the garlic and onion.
An excellent substitute for garlic is garlic-infused oil, which you can use to cook the taco ingredients (just make sure there are no pieces of garlic in the oil!).
This provides a great garlic taste but without the fructans. You can also use up to 80g of Asian (garlic) chives (1).
You could use the green part of spring onions and chives in the taco filling as an alternative to onion.
Shop-bought low FODMAP taco seasoning
Although traditional taco seasonings are not low FODMAP, some shop-bought options have been modified to be suitable.
Store-bought low FODMAP taco seasonings offer a convenient and delicious option while following a low FODMAP diet.
Here are some popular choices you can find in select supermarkets:
10 Low FODMAP taco seasoning recipes
Making your own low FODMAP taco seasonings means you can edit the quantities of spices to suit your taste, and it often works out cheaper than shop-bought options!
Some delicious recipes include:
- Garlic and onion free taco seasoning
- Low FODMAP taco seasoning
- Low FODMAP tacos
- Low FODMAP Taco Seasoning
- Low FODMAP taco tubs with homemade taco seasoning mix
- Low FODMAP Taco Seasoning
- Low FODMAP Homemade Taco Seasoning
- Low FODMAP Taco Seasoning
- Low FODMAP Taco Seasoning Recipe
- Whole30 Taco Seasoning Low FODMAP
The other taco ingredients that you use for the filling will also need to be low FODMAP in the serving sizes that you are having.
Make sure you check on the Monash app if you need clarification on low FODMAP serving sizes.
Summary
While traditional taco seasonings contain high-FODMAP ingredients like garlic and onion, homemade blends and select store-bought choices provide delicious alternatives.
Pairing these seasonings with low FODMAP taco fillings ensures a satisfying, gut-friendly Mexican feast.
Annabelle is a registered dietitian who has a special interest in the complex interplay between gut health and mental health. In her NHS role, Annabelle specialises in mental health and learning disabilities, seeing patients in hospital for their mental health as well as supporting people in the community. Annabelle has also been working with the Food Treatment Clinic as one of our writers since she was a dietetics student.
Last updated on January 10th, 2024 at 06:31 pm
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