Most commecially available chili powders contain high FODMAP ingredients such as garlic. Some are very vague and just list “spices” as one of the main ingredients, which is less than helpful if you are trying to determine if it will fit your diet.
Jump to the recipe for a DIY low FODMAP chili powder at the end of this post. Or if you prefer to buy it, read on to learn what brands have low FODMAP chili seasoning available for purchase.
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Regular Chili Powder
The good news is regular chili powder is considered low FODMAP at a serving size of 1 teaspoon, which might be fine for many purposes. However, it is hard to guarantee that all brands are low FODMAP even at 1 teaspoon because different brands use different recipes.
And since chili often contains other moderate and high fodmap ingredients, you might consider using a low FODMAP alternative to limit FODMAP stacking. Especially if you tend to go heavy on the chili powder.
Also, keep in mind that chili powder contains peppers, whether commercial or homemade. Peppers contain capsaicin. Capsaicin is not always well-tolerated in individuals with IBS. If you don’t tolerate spicy foods in general, you might want to go light on the chili powder.
Commercially Available Low FODMAP Chili Powder
I was only able to locate one commercially available chili powder that was certified low FODMAP. This was:
Casa de Sante Low FODMAP Chili Spice Mix (affiliate link)
Since taco seasoning contains many of the same ingredients as chili powder, you could also substitute a low FODMAP taco seasoning in your chili recipe if you would prefer not to mix up your own.
Use the comment section below if you are aware of any other certified low FODMAP chili seasonings on the market.
DIY Low FODMAP Chili Powder
The great thing about making your own? You can adjust the spices in this recipe to suit your tastes. Go ahead and experiment with the amounts and variety of spices.
Consider adding something special to make it your own – cinnamon, perhaps? Want a smoky flavor? Add a little chipotle powder. Or used smoked paprika instead of sweet paprika. Missing the flavor onions and garlic bring? Consider a dash of asafetida -but be careful, this stuff is potent!
If spicy foods are not a trigger for you, feel free to add more heat! Try adding some crushed red pepper, jalapeno powder, or even habanero powder. Be warned that jalapenos do contain the FODMAP fructose. A small amount can be used (<40 grams or 1 medium pepper).
Making your own low FODMAP chili seasoning also gives you the freedom to choose higher-quality spices if you so desire. The fresher the spice the more flavor it will bring and the longer it will last.
The recipe below is enough for about two batches of chili. If you find that you use chili powder often, go ahead and double the recipe.
Store in an airtight container in a cool, dry place. Label your container so you don’t forget what it is. You can date it too if you would like. Your homemade spice blend should stay flavorful for about 6 months, assuming the spices you used weren’t already old.
The Ingredients
Ancho Pepper
Ancho pepper powder comes from dried poblano peppers. This ingredient does contain the FODMAP fructose. However, it is only considered high FODMAP in a large amount. That is 17 grams, which is over 2 Tablespoons.
And while the recipe below contains 2 Tablespoons of ancho pepper, the amount of chili powder this recipe makes is enough for two batches of chili. So, you will not be consuming 2 Tablespoons of ancho pepper in one sitting.
Ancho pepper is the hottest of the three peppers used in this recipe. Therefore, it will contain the most capsaicin. If spicy foods are a trigger for your symptoms, you might consider decreasing the ancho pepper and increasing the paprika.
Paprika
Paprika is a mild pepper that adds more flavor to your chili seasoning. It is a low FODMAP ingredient. And while it does contain capsaicin that can be a trigger for some people, the amount of capsaicin in paprika is relatively low compared to many other peppers.
Paprika can be purchased as sweet paprika (very mild), smoked paprika, or Hungarian paprika (hotter and more flavorful than sweet paprika).
Cumin
Cumin has a slightly sweet, earthy flavor. It is a low FODMAP spice, so use as desired.
Oregano
Oregano is another low FODMAP spice. You can use the amount in the recipe or adjust it to your preference.
Cayenne
Cayenne is another relatively mild pepper. It is a source of capsaicin – lower than the ancho pepper but higher than paprika. It is low FODMAP. You could skip this if you are concerned about the heat it will add.
Salt
Always low FODMAP, but use it in moderation for the sake of your health.
Allspice
Allspice has the flavors of cinnamon, cloves, and nutmeg. It is a low FODMAP ingredient that gives the spice mix a more complex flavor.
Other Ways to Use Low FODMAP Chili Powder
This spice blend can be used to season many dishes other than chili. Here are some other ways to use low FODMAP chili powder.
- Add to soups and stews
- Use in casseroles like chili mac or goulash
- Add to rubs to season meat
- Season French fries or baked potatoes
- Sprinkle on roasted vegetables
- Add to a side of rice
- Make your own red chili or enchilada sauce
- Make a batch of coney dog sauce
Low FODMAP Chili Powder
Ingredients
- 2 Tbsp Ancho Pepper
- 1 tsp Paprika
- 1 tsp Cumin
- 1 tsp Oregano
- 1/4 tsp Cayenne Pepper
- 1/4 tsp Salt
- 1/8 tsp Allspice
Instructions
- Combine all spices, mix.
- Store in an airtight container for up to 6 months.
Tried it? Enjoyed it? Let me know in the comments below!
Looking for more help with a low FODMAP diet? Check out my freebie – a low FODMAP grocery list.
Remember: this post is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information read here.