A low FODMAP curry could be the answer if you’re running out of cooking inspiration and fancy something packed with flavour.
A takeaway favourite, curry is a staple food in many cultures worldwide – and most importantly, you can still enjoy them on a low FODMAP diet!
In this blog post, you can find a recipe roundup of 35 low FODMAP curry recipes, so you don’t have to miss out!
You will also find some of our favourite side dishes and accompaniments to make your curry into a feast fit for a king.
Table of Contents
Low FODMAP curry recipes
Traditional curries are typically a no-go if you are on the low FODMAP diet, as they often contain some high FODMAP ingredients such as onion and garlic.
However, you can make some delicious low FODMAP curries with simple swaps.
If you fancy a meal reminiscent of your favourite takeaway, we have made a list of low FODMAP curry recipes.
These include chicken, meat, fish/seafood, and vegetarian options, so they should be suitable options for whoever you are catering for.
Low FODMAP curry recipes with chicken
Chicken is a common ingredient in curries from around the world.
It is an excellent source of protein. It’s also typically cheaper than other meats or fish, so it can be a great option if you are looking to feed a family on a budget.
Some of our favourite recipes are:
- Chicken & Spinach Balti
- Chicken Katsu Curry
- Low-FODMAP Curry Chicken and Potatoes
- Chicken Tikka Masala
- Low FODMAP Chicken Madras Curry
Low FODMAP curry recipes with meat
Red meat contains many important nutrients, including iron, zinc and vitamin B12 (1). It is also a source of protein.
Here’s a list of 5 low FODMAP curry recipes with meat:
- Easy lamb curry
- Low-FODMAP Red Curry Coconut Meatballs with Pineapple Salsa
- Sri Lankan Beef Curry
- Low FODMAP Lamb Curry – Rogan Josh
- Low-FODMAP Beef Curry
Low FODMAP curry recipes with fish/seafood
A low FODMAP curry recipe with fish can be a great way to get your dose of omega-3.
Your body can’t make omega-3, so you need to consume it in your diet, but research has shown that most people fall short of the recommended dose (1).
Omega-3 has many benefits for the human body, from keeping your heart and blood vessels healthy to supporting your immune system.
Researchers have also suggested that omega-3 benefits gut health; studies link omega-3 consumption to a healthier gut microbiota, with a greater diversity of bacteria in the gut (4).
One study showed that those with IBS have lower amounts of omega-3 in their blood than those without IBS (2).
However, this looked specifically at Asian females, so it is unclear whether this translates to a broader population.
Although there is a lack of high-quality research on whether omega-3s can be used to improve IBS symptoms, with no mention of it in the IBS clinical guidelines, there are a whole host of benefits to increasing your omega-3 consumption, with increased gut diversity (and therefore a more robust gut) near the top of the list!
Whether you are looking to increase your omega-3 consumption, are a pescetarian, or just fancy a lighter curry, the following fish and seafood curry recipes are sure to be a hit:
- Low FODMAP Fish Curry
- King Prawn Curry
- Fish Curry – FODMAP friendly with basmati rice
- Easy Coconut-Shrimp Curry with Chickpeas
- Low FODMAP Coconut Fish Curry
Low FODMAP curry recipes with paneer
Paneer is a mild Indian cheese that holds its shape well when cooked and soaks in all those delicious spices.
It is sold in most supermarkets, too, so it can be a great option for vegetarian curries! You could also swap the paneer in these recipes for firm tofu.
Here’s a list of low FODMAP curries with paneer:
- FODMAP friendly paneer curry
- FODMAP friendly shahi paneer
- Paneer butter masala
- Easy Low FODMAP Keto Spinach Paneer Curry (Saag Paneer)
Vegetarian low FODMAP curry recipes
Curry is a straightforward food to make vegetarian (or vegan with some small swaps), saving on cost but not compromising on flavour.
Vegetarian curries packed with vegetables also help you meet your 5-a-day and contribute to your fibre intake.
The list of recipes below is perfect if you are vegetarian or if you are trying to cut down on meat:
- Low FODMAP Aubergine Curry
- Peanut Butter Vegetable Curry
- Low FODMAP Pumpkin Curry
- Low FODMAP Vegan Lentil Curry
- Lentil Dhal
- Mushroom curry
- Low fodmap curry – Spinach and Butterbean Curry
- FODMAP friendly vegetarian curry
- Low FODMAP Curry with Potatoes and Edamame
Low FODMAP Thai curry recipes
We thought Low FODMAP Thai curries needed a separate section as there is such a variety! They typically have a thinner sauce (gravy) than other curries but are usually very fragrant.
Here is a list of some recipes:
- Low FODMAP fragrant Thai salmon curry
- Low FODMAP Coconut & Chicken Thai Curry
- Thai Green Chicken Curry
- Jungle Style Curry
- Low Fodmap Duck Massaman Curry
- Mark’s Gluten free Thai Red Curry
- Low FODMAP Thai yellow curry with shrimp
Low FODMAP curry spices
If you want to make your own low FODMAP curry pastes or adapt your favourite recipes, you’re in luck, as there are many suitable options! Some low FODMAP spices you could use in your pastes and sauces are:
- Chilli powder
- Coriander seed
- Ginger root
You can read more about which spices are low FODMAP in our blog: Low FODMAP spices.
However, if you are using a spice mix (e.g., curry powder), choose ones that do not contain onion or garlic powder, as those are high in FODMAPs.
You might be pleased to know that you can buy some low FODMAP curry powders ready-made, such as:
- Smoke and Sanity Tikka Massala Seasoning
- Spice Pots Goan Curry Powder (hot)
- Spice Pots Bhuna Curry Powder (medium)
- Spice Pots Korma Curry Powder (mild)
- Foddies Curry Powder
- Case de Sante Low FODMAP Thai Curry Powder
Low FODMAP curry sauces
Shop-bought curry sauces are ideal for a mid-week meal for ease and speed. Most pre-made curry sauces contain onion, garlic, and potentially other sneaky FODMAPS.
However, there are some available to purchase which are low FODMAP:
- Bay’s Kitchen Low FODMAP Thai Red Curry stir-in sauce
- Bay’s Kitchen Low FODMAP Thai Massaman stir-in sauce
- Bay’s Kitchen Low FODMAP Thai Green Curry stir-in sauce
- Deliciously Different Tikka Masala sauce
- Bay’s Kitchen Low FODMAP Katsu Curry stir-in sauce
- Casa de Sante low FODMAP certified curry sauce – mild
- Bay’s Kitchen Low FODMAP Mild Korma stir-in sauce
- Foddies Rogan Josh
- Foddies Butter Chicken
- Bay’s Kitchen Low FODMAP Tikka Masala stir-in sauce
Excitingly, you can find the Bay’s Kitchen range online or, more recently, on the high street – the first FODMAP-friendly UK brand available in supermarkets!
You can find them in the Health and Wellbeing section in Morrison’s, Holland and Barrett, or Ocado.
You can also check which stores stock Bay’s Kitchen items via their Store Locator.
Low FODMAP curry accompaniments
Most people enjoy some sort of accompaniment with their curry.
Below, we give a list of low FODMAP options that could match perfectly with a low FODMAP curry, including ones you could buy and some delicious low FODMAP recipes.
Low FODMAP curry accompaniments to buy
- Rice – white or brown
- Bay’s Kitchen – Low FODMAP mango & pineapple chutney
- Prawn crackers (such as these Sainsbury’s prawn crackers)
- Low Fod’licious samosas
Low FODMAP curry accompaniment recipes
- Gluten-free cheesy naan
- Gluten free aloo paratha
- Low FODMAP Mint and Coriander Raita
- Gluten Free No-Onion Bhaji Recipe
- Low FODMAP samosas
If you need help determining whether your curry accompaniments are low FODMAP, check the Monash University App.
Low FODMAP Garlic Replacements
Garlic is well-known as a high FODMAP food but is a crucial ingredient in many recipes, curries or otherwise.
So if you want to get the flavour of garlic into your recipes without those unwanted FODMAPs, you have to be creative.
Garlic-infused oil is a great way to achieve that delicious garlic flavour in your dishes. Monash University has tested it and found that it is low FODMAP – a real game changer!
Garlic is high in fructans, making it high FODMAP. These fructans don’t transfer to the oil, but the flavour of garlic does. So, garlic-infused oil is low FODMAP.
Here’s a list of some garlic-infused oils that are available to buy:
- Garlic Gold Garlic Infused Oil
- La Tourangelle Garlic Infused Oil
- Fody Low FODMAP Garlic-Infused Olive Oil
- Colavita Roasted Garlic Extra Virgin Olive Oil
You could also make garlic-infused oil at home. But, you must either use this within three days or freeze it for later due to the risk of botulism poisoning.
Shop-bought garlic-infused oils undergo acidification, which removes this risk (5).
Another easy swap for garlic is asafoetida, also known as Hing. Indian cooking commonly utilises asafoetida due to its garlic-like flavour.
Great news – Monash University has tested it, and it is low FODMAP with a recommended serving size of 2g (or ¼ teaspoon).
Asafoetida is very strong smelling in its raw form, but trust us; the flavour mellows when it is cooked and tastes just like garlic. You can usually find asafoetida in most large supermarkets or online.
Are chillies low FODMAP?
You may be surprised that chillies are a low FODMAP ingredient, whether raw, dried or ground (6). So, curry can be spicy while still being a low FODMAP choice – a real win for those spice seekers!
Many people report gut symptoms when eating spicy foods, but this is not due to their FODMAP content; it is related to the capsaicin content.
Capsaicin is what makes things spicy, creating warmth in your mouth. However, it can trigger heartburn and unwanted gut side effects.
So chillies may be low FODMAP but are not necessarily gut-friendly – depending on what you can tolerate.
Also, beware of unwanted FODMAPS, such as garlic, if you buy a chilli powder blend; it’s always worth checking the ingredients list.
Finding a low FODMAP curry might be challenging if you order in a restaurant because of high FODMAP ingredients such as onion and garlic. However, many low FODMAP options exist if you make one at home.
Above, we have included 35 low FODMAP curry recipes to fit all your needs, whether cooking with meat or fish or making a vegetarian dish.
If you are creating an entire feast based on a low FODMAP curry, there are options for accompaniments which you can either buy or make yourself at home.
Various spices, including paprika, cumin, turmeric and coriander, can make your cooking more interesting while sticking to the low FODMAP diet.
For those days when you want a quick and easy meal, several shop-bought stir-in sauces are low FODMAP too.
Although garlic is a crucial ingredient for many curries (and other dishes), using a garlic-infused oil or asafoetida is a great way to still get that delicious garlicky flavour in a low FODMAP way.
Chillies are another ingredient you might approach cautiously, even though they are low FODMAP. You would be right to be wary as they contain capsaicin which might cause gut upsets, so it is best to test your tolerance.
Overall, a low FODMAP curry can be a great option as a quick midweek meal or a feast to feed the whole family, so you can pack a punch when it comes to flavour.
Written by Annabelle Green, Registered Dietitian, reviewed by Kirsten Jackson Consultant Dietitian BSc Hons, RD, PG Cert
Serena is a UK HCPC Registered Dietitian with a keen interest in IBS and gut health. Serena graduated from Coventry University in 2021 with an upper second class in Dietetics and Human Nutrition.
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