Low FODMAP chili

Low FODMAP diet

By Kirsten Jackson

Fancy tucking into a Low FODMAP chili? If you wondered whether a staple recipe could still be enjoyed whilst on the low FODMAP diet then look no further.

This article will discuss how to adapt a typical recipe for the famous chili dish to ensure it is low FODMAP friendly without compromising taste!

Regular ingredients that make this dish high FODMAP include onion, garlic, tomato and beans so we will explain these throughout the article and provide low FODMAP alternatives.

Is chili low FODMAP?

A traditional recipe for chili would not be suitable for a low FODMAP diet.

This is because it contains high FODMAP ingredients such as onions, garlic, tomatoes and kidney beans.

Luckily for us, chili recipes are very adaptable.

15 low FODMAP chili recipes

Below are some recipes for you to try!

We have included a variety of options to cater for vegetarians, vegans, and those on a busy schedule and even those that are gluten-free:

How to make chili low FODMAP

We will now go through the classic high FODMAP chili recipe ingredient by ingredient and suggest how to make it low FODMAP.

Onions

Onions are high in FODMAPs (1).

They are a key ingredient in many dishes, including the classic chili. Luckily, there are ways around this!

Below are some onion substitutes in quantities certified by Monash as low FODMAP:

¼ teaspoon green onion powder
Onion-infused oil
The green tops of spring onions
One tablespoon of chives
1 cup of chopped leek leaves (not the white bulb part)
Asafoetida powder

Top tip: You can still cook with onions; however, you must remember to remove these from the dish before serving (2).

This makes cooking for your family much more simpler as you can simply pick out your onions rather than cooking multiple meals.

Garlic

You cannot have garlic during the initial restriction phase on a low FODMAP diet. During the reintroduction phase, you will be able to test your tolerance.

Garlic FODMAP content is explained well in this blog post if you want to learn more.

Low FODMAP garlic alternatives for chili include;:

Garlic-infused oil (1 tablespoon)
Low FODMAP Asian chives (1 cup)
Raw garlic shoots (6 tablespoons)
Garlic pickled in vinegar (1 clove)
Asafoetida (¼ teaspoon)

(1)

Tomatoes

Tomatoes are another food rated high by the Monash app due to their naturally occurring fructose content (1).

The FODMAP content of tomatoes also depends on the type or form of tomato you would choose to put in your chili.

See below for low FODMAP tomato options for chili:

Tomato puree (2 tablespoons)
Canned whole tomato (½ cup)

(1)

Check that the tomato puree or canned tomatoes do not contain added garlic or onion; commercial options can often come with this flavoring.

We would recommend checking the ingredient list to ensure this doesn’t occur.

Kidney Beans

Beans typically cause pain and abdominal discomfort for those who don’t suffer from IBS, let alone those with IBS.

Although, the typically used red kidney beans are rated as too high in FODMAP content to use even in small amounts for a chili.

Therefore, we will look at some alternatives beans that you can use in a low FODMAP recipe:

Butter beans (¼ cup/ 35g)
Adzuki beans (¼ cup/ 38g)
Cannellini beans (⅓ cup/ 76g)
Chickpeas (¼ cup/ 42g)
Lima beans (¼ cup/ 39g)
Black beans – dried, boiled, drained (⅙ cup/ 40g)
Pinto beans (1½ tablespoon/ 23g)

(1)

FREE DOWNLOAD – Low FODMAP bean guide

A top tip would be to thoroughly rinse the beans after boiling (if using beans from dried) or decanting from the can.

Rinsing the beans before adding them to the chili prevents leached FODMAPs found in the water that the beans have been boiled or canned in being added to the dish.

So, wash your low FODMAP beans in their Monash-approved quantity, and you are good to go!

Spices

Some may say that the key ingredient to a good chili is spice! Depending on your preference, this could raise some alarms whilst on a low FODMAP diet.

Some spices used for chili contain FODMAPs and whereas some chili spices that are low FODMAP could still irritate your gut.

For example, chili powder containing capsaicin is known to cause abdominal pain, heartburn and diarrhea (3).

Fear not; low FODMAP spices exist, and your chili will not go amiss.

Low FODMAP spices for chili:

Black pepper (one teaspoon)
Chili powder (one teaspoon)
Cumin (one teaspoon)
Oregano (one teaspoon)
Paprika (unsmoked) (one teaspoon)

(1)

Low FODMAP chili toppings

Sometimes, the chili toppings can make or break the dish. Whilst on a low FODMAP diet, toppings for a chili does not need to go amiss.

In low FODMAP amounts, you can still enjoy your favorite chili toppings, such as:

Two tablespoons of sour cream
Two tablespoons of grated cheddar cheese
Two tablespoons of lactose-free plain cream cheese
50g of plain corn chips
Lime juice

(1)

What rice can I use for chili while on a low FODMAP diet?

If you like your chili served with rice, then worry no more about rice whilst on a low FODMAP diet.

FODMAP-free varieties include:

White rice
Basmati rice
Brown rice
Bomba rice
Arborio rice

(1)

Other varieties include FODMAPs in larger quantities; check the Monash food app to find out if types such as red or black rice does contain FODMAPs.

If you are tired of having rice on the low FODMAP diet, why not try other FODMAP-free pairing alternatives with a hearty chili, including quinoa or white potatoes.

Summary

A traditional chili recipe is high FODMAP because of ingredients like onions, tomatoes, garlic and kidney beans. But with some small changes to the recipe, you can make a low FODMAP chili.

It’s also an opportunity to try different ingredients without compromising on flavor and comfort.

Hopefully, after reading this blog post, you feel more confident about adding a low FODMAP chili to your weekly meals whilst on a low FODMAP diet.

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