A simple recipe for homemade low FODMAP taco seasoning! You can use this seasoning for, of course, tacos, but it is also great for many other recipes.

Such as to marinate beef or chicken that you want to grill or to add to a soup or sauce for some extra flavor.

It is super simple to make because you only need a handful of spices.

Is taco seasoning low FODMAP?

If you make your taco seasoning with the ingredients below it is low FODMAP. Be careful with store-bought taco seasoning mixes. Because these can sometimes contain high FODMAP ingredients, such as garlic or onion powder.

But before we dive into the recipe, I have to explain a little about chili powder and FODMAPs.

Is chili powder low FODMAP?

In the US, the main ingredient for taco seasoning is ancho chili powder. Unfortunately, the Monash app is not very clear about this product.

The Monash app contains information about 1 whole dried ancho chili pepper which is high in fructose at a serving of 1 chili or 17 grams.

However, no information is given about dried ancho chili powder. Of which you would usually use less than the amount that equals one whole chili pepper.

Monash University has certified a few products that have ancho chili powder as an ingredient. Such as Smoke n Sanity’s taco seasoning. You can see here that they have the Monash University low FODMAP certified logo and the first ingredient of their seasoning is ancho chili powder.

Because of that, I expect that a small serving of ancho chili powder is low FODMAP. And that you can test how you react to it when you are on the FODMAP diet.

The app also gives some information about other chili powders. Red chili powder and chipotle chili powder are low FODMAP in servings of 2 grams or 1 tsp.

The app says that in higher servings of 4 grams or 2 tsp per meal, these chilies are high in fructose.

So as long as you stick to a small serving, you should be fine using some chili in your meals.

Capsaicin and the FODMAP diet

Monash University always gives a warning about foods that contain capsaicin. Capsaicin is a natural ingredient that can be found in different peppers.

This ingredient gives a spicy flavor to foods. It can trigger abdominal pain and heartburn in some people with IBS.

So it is always good to be aware of this and to check whether peppers trigger such a reaction for you. If you get symptoms like these, it is best to limit your intake of spicy foods.

Store-bought taco seasoning options

As I mentioned above, you have to be careful with taco seasoning that you buy in the supermarket because this often contains ingredients such as onion and garlic. Which makes it high in FODMAPs.

There are a few taco seasoning brands that have been low FODMAP certified by Monash University:

• Gourmend Foods taco seasoning
• Smoke N Sanity taco seasoning
• Fody Foods taco seasoning

These can be used on the FODMAP diet.

How to make low FODMAP taco seasoning?

I made my low FODMAP taco seasoning using the following ingredients:

• Ancho chili powder: this is usually the main ingredient of a taco seasoning mix. It is ground chili powder made from dried poblano peppers.
  
  It is a relatively mild chili powder. If you are in Europe, please don’t substitute this equally for standard chili powder. Because that will make your seasoning very very spicy.
  
  If you can’t find ancho chili powder where you live, I would advise replacing it with a tbsp of smoked ground paprika powder and adding 1/4 tsp of European chili powder to it (which is pretty spicy).
• Ground cumin
• Ground paprika
• Dried oregano
• Plain sea salt and black pepper
• Red pepper flakes: for a little bit of spiciness. You can also use a little bit of cayenne pepper as a replacement. Just add a little pinch if you don’t like spicy. You can also leave red pepper flakes out if you want a very mild taco seasoning.

That’s how simple it is! Let’s move on to the recipe.

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