If you love tacos but want taco seasoning that won’t cause digestive symptoms, try this Quick Low FODMAP Taco Seasoning recipe! Most premade taco seasonings at the grocery store contain high FODMAP ingredients such as garlic and onion powder. But you can still eat tacos by using this FODMAP-friendly taco seasoning!
Why You’ll Love This Recipe!
- Low FODMAP, gluten-free, and gut health friendly!
- Quick and easy to make!
- Full of flavor and can be used to flavor ground chicken, turkey, or beef!
Ingredients and Substitutions
- Ancho chile powder is made from dried and grounded poblano chiles. Most regular chili powder has onion and garlic powder, which is high in FODMAPs.
- Ground cumin has a warm, nutty flavor that works well with chili flavors.
- Dried oregano is a staple in Mexican cuisine, giving taco seasonings an aromatic, earthy taste.
- Paprika comes from red peppers and has a sweet, peppery flavor. Use sweet or smoked paprika.
- Salt enhances the other spices and herbs, but you can leave it out if you are on a low sodium diet.
- Cayenne pepper is optional but will give an extra spicy kick. If spicy foods trigger digestive symptoms, then leave the cayenne pepper out.
Step One: In a small bowl, combine the ancho chile powder, cumin, oregano, paprika, salt, and cayenne pepper (optional).
Step Two: Stir the ingredients together until well combined.
Step Three: If you are not using it immediately, transfer the low FODMAP taco seasoning to an airtight container for storage.
How to Use the Taco Seasoning in Your Low FODMAP Tacos
Now that you have made your homemade taco seasoning, it is time to put it to use in your low FODMAP tacos.
- First, choose your protein. Use ground beef, turkey, or chicken, and cook it until thoroughly cooked.
- Add the taco seasoning to your protein, using one to two tablespoons of seasoning per pound of protein, or adjust to your tastes.
- Mix the protein and seasoning well, adding ½ cup of water to create a little sauce if you like.
- Assemble your tacos with the meat and top with your favorite low FODMAP ingredients such as lettuce, tomatoes, and low-lactose cheese. Squeeze some lime juice over your tacos to enhance the flavors even more.
Is taco seasoning bad for IBS?
Many packaged taco seasoning mixes in grocery stores may have ingredients that can trigger IBS symptoms due to their high FODMAP ingredients, such as garlic and onion powder. Therefore, making your taco seasoning at home and customizing it to your needs and tolerances is best to avoid digestive symptoms.
Can spices aggravate IBS symptoms?
Some spices can aggravate IBS symptoms, particularly hot spices made from hot peppers. Cayenne pepper can trigger heartburn and abdominal pain in some people. While other spices, such as nutmeg or black pepper, are safe to consume if you have IBS. It is best to monitor your symptoms, consult a healthcare provider, and check the Monash University app for more information on appropriate foods and spices if you have IBS.
Low FODMAP Information
While on the elimination phase of the low FODMAP diet, it is essential to avoid any high FODMAP foods so that you can determine which foods trigger symptoms. The following information was found using the Monash University app.
- Ancho chile powder is low FODMAP in up to 17 grams.
- Ground cumin is low FODMAP in up to 1 teaspoon per meal or 2 grams.
- Dried oregano is low FODMAP (1 teaspoon per meal or 3 grams) and should be tolerated by most with irritable bowel syndrome (IBS).
- Paprika is also low FODMAP in up to 1 teaspoon per meal or 2 grams.
- Cayenne pepper is low FODMAP in up to 1 teaspoon per meal or 2 grams. However, it contains capsaicin, a natural ingredient with a spicy flavor. It can trigger heartburn and abdominal pain in some people, including those with IBS. So avoid adding it if it causes you symptoms.
Did you know that spices have nutritional and health benefits? For example, cumin has antibacterial properties and antioxidants that can help prevent cancer. There are also studies showing that cumin can help improve cholesterol levels.
And oregano is rich in vitamins, minerals, and antioxidants and has antibacterial, anti-inflammatory, and antiviral properties. Oregano also improves digestion and reduces bloating and abdominal cramps.
Store your low FODMAP Taco seasoning in an airtight container in a cool, dry place for up to 6 months.
More Low FODMAP Recipes!
Low FODMAP Taco Seasoning
- 2 tablespoons ancho chile powder
- 2 teaspoons ground cumin
- 1 teaspoon dried oregano
- 1 teaspoon paprika
- ½ teaspoon salt
- ¼ teaspoon cayenne pepper optional
- In a small bowl, combine the ancho chile powder, cumin, oregano, paprika, and cayenne pepper (optional).
- Stir the ingredients together until well combined.
- If you are not using it immediately, transfer the low FODMAP taco seasoning to an airtight container for storage.