Making My Own Low FODMAP Curry Powder
A Labor of Love for My Gut
Curry is one of those dishes I never thought I’d have to give up. But when gut issues entered my life, I realized that store-bought curry powders often contained high-FODMAP triggers for me. For a while, I avoided curry altogether, thinking it just wasn’t worth the risk.
But I wanted to taste curry again, and I asked myself:
What if I make my own curry powder?
Yes, I can’t take the store-bought ready-made ones, but if I choose the ingredients and control the quantities, maybe that could work? So, I started experimenting, and that’s how I discovered the joy of making my own low FODMAP curry powder.
Why Make My Own Curry Powder?
Here’s why I love making my own low FODMAP curry powder:
- Gentle on the Gut: No garlic or onion means no stress for my stomach.
- Fresh and Flavorful: Toasting the whole spices gives a depth of flavor that’s miles better than anything store-bought.
- Customizable: Love it spicy? Add more chili. Prefer it mild? Tone it down. You’re in full control.
- Affordable: It’s cost-effective, and one batch lasts for weeks.
My Low FODMAP Curry Powder Recipe
After some trial and error, here’s the blend that works for me:
- 5 whole cloves (toasted)
- 2 cardamom pods, split (toasted)
- 3 whole black peppercorns (toasted)
- 2 whole white peppercorns (toasted)
- ½ cinnamon stick (dry fried)
- ½ whole star anise (dry fried)
- ½ dried bay leaf (dry fried)
- 1 whole dried red chili (dry fried; adjust to your spice tolerance)
The Magic of Toasting
Toasting the spices makes all the difference. Toasting draws out the oils in the spices, intensifying their aroma and flavor. Once toasted, let them cool, then grind them into a fine powder. You can use a spice grinder for ease, or if you’re feeling traditional, go for a mortar and pestle.
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The result? A curry powder that’s bold, aromatic, and completely gut-friendly.
How I Use It
This curry powder has become my go-to for all kinds of dishes:
- Stir it into coconut-free curries
- Sprinkle it over roasted vegetables for a flavorful kick.
- Use it as a rub for grilled chicken or tofu.
It’s incredibly versatile and brings back all the comforting flavors of curry without the discomfort.
Cooking with Confidence
Learning to adapt my cooking hasn’t just been about avoiding symptoms — it’s been about rediscovering joy in the kitchen. Making my own curry powder is a small but powerful reminder that food is still something I can enjoy. It’s not about what I can’t eat; it’s about what I can create.
The most meaningful meals are the ones you make yourself, and I’ve found so much happiness in making mine work for me.
