If you love Mexican food, you may have realised that low FODMAP taco seasoning can be difficult to find.
This article will explain how you can make low FODMAP taco seasoning, so you don’t miss out! We will also explain other sources of FODMAPs in tacos, so you feel confident putting together low FODMAP tacos for a tasty Mexican night.
Table of Contents
Are Tacos Low FODMAP?
Tacos are a popular Mexican dish. However, they are not always low FODMAP.
Firstly, some taco shells can be made from wheat rather than corn. Wheat is a significant source of FODMAPs due to its high fructan content. Additionally, tacos are often coated in high FODMAP seasoning, which commonly contains garlic and onion powder.
It is also essential to consider the FODMAP content of taco toppings. For example, garnishes such as salsa may contain onion, another source of FODMAPS.
Which FODMAPS are in Taco Seasoning?
Taco seasoning is made from a variety of herbs and spices.
Ingredients in typical taco seasoning are:
- Chilli powder
- Black pepper
- Garlic powder (high FODMAP due to fructans)
- Onion powder (high FODMAP due to fructans)
Therefore, garlic and onion powder are the main high FODMAP ingredients in premade taco seasoning packets and restaurant taco dishes (1).
Low FODMAP Taco Seasoning Recipes
Taco seasoning can be made without garlic and onion, as other spices and herbs are low FODMAP. However, to get the same flavours from onion and garlic, there are some simple swaps that can be made.
An excellent substitute for garlic is garlic-infused oil, which can be used 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. Asian (garlic) chives can also be used as this is low FODMAP, up to 80g (2).
As an alternative for for onion, you could use the green part of spring onions and chives in the taco filling. You could also use Asafoetida powder (a strong spice, often used in Indian cooking) for seasoning, which you can buy from Indian supermarkets.
You can try making your own low FODMAP taco seasoning with these great recipes:
Can I Buy Low FODMAP Taco Seasoning?
It is possible to buy low FODMAP taco seasoning by reading food labels and purchasing those without garlic and onion.
How Can I Make Low FODMAP Tacos myself?
If you want to make your tacos at home which are FODMAP friendly, be sure to use some of these handy tips:
Make sure you use taco shells made of corn, as these contain no FODMAPS!
Low FODMAP Fillings
There are plenty of low FODMAP fillings to use in your tacos. The follow ideas will help get you started.
- Halloumi (up to 40g)
- Green parts of spring onion
- Pickled jalapenos (an extra bit of spice!)
Low FODMAP Toppings
Here are some great low FODMAP topping ideas to garnish your tacos:
- Sour cream (up to 40g)
- Green parts of spring onions
- Cheddar cheese
- Manchego cheese (for that extra Mexican touch!)
If you want to host a Mexican night with friends but keep it FODMAP-friendly – tacos can be a part of the menu!
Remember to buy low FODMAP taco shells and fillings. For low FODMAP taco seasoning, use those without garlic and onion, or make your own with the swaps recommended in this post!
For further inspiration, try out the recipes we have linked!
Article written by Georgia Cohoon reviewed by Beth Willson Specialist Gastroenterology Dietitian BSc Hons and Kirsten Jackson Consultant Dietitian BSc Hons, RD, PG Cert
Beth is UK HCPC Registered Dietitian who specialises in gastrointestinal surgery. Beth graduated from University of Surrey in 2020 with a degree in Nutrition and Dietetics.