Are you a chili lover but the high FODMAP ingredients trigger uncomfortable symptoms? Well, here to the rescue is a low FODMAP chili recipe with beans that tastes quite like the real deal.
And if you are looking for a meal you can prepare ahead of time, scroll down the the slow cooker instructions for an easy weeknight dinner.
This recipe was updated in 2023 based on available FODMAP data from Monash University – it turns out canned kidney beans have a low FODMAP serving!
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About This Recipe
Most people who are sensitive to FODMAPs should be able to tolerate this recipe. However, some of the ingredients contain FODMAPs, so portion size matters. It makes for a pretty hardy meal all on it’s own, but if you are one who tends to go back for seconds, consider pairing it with a low FODMAP side salad instead of having a second bowl.
Low FODMAP Chili Ingredients
Garlic Infused Olive Oil
Sometimes it is not clear if garlic-infused olive oil is truly low FODMAP. If you see particles of garlic floating in the oil (or hanging out on the bottom of the jar) that is a pretty good indicator that it is not low FODMAP. I tend to use Colavita Roasted Garlic Extra Virgin Olive Oil, which is certified low FODMAP.
Celery
Celery is high in mannitol. According to the data from Monash University, 0.35 ounces (about 1/4 stalk) is considered low FODMAP. I know it’s not much but I still add a stalk of celery to my chili – you will get about 1/6 of a stalk per serving. If you are not sensitive to mannitol you could use 2 stalks.
Green Bell Pepper
Green bell peppers contain fructans. A low FODMAP portion is 1/3 of a pepper, or 1/2 cup. This recipe calls for ½ a green bell pepper. The amount of bell pepper per serving of chili is low FODMAP.
Leeks
The green tops of leeks are low FODMAP. Avoid using the white portion. See below (Tips for Preparing Leeks) for a visual of the portion to use.
Jalapeno Pepper
One small jalapeno is low FODMAP. The amount used in this recipe is ½ of one jalapeno pepper. Higher amounts contain the FODMAP fructose.
However, jalapenos also contain capsaicin, another common trigger for people with IBS. If you do not tolerate spicy foods like jalapenos this is an easy ingredient to leave out.
Low FODMAP Chili Powder
Regular chili powder is considered low FODMAP at one teaspoon. This recipe calls for 1.5-2 Tablespoons of chili powder (or more to taste and tolerance). Therefore, I recommend using a low FODMAP version like that from Casa de Sante. Or make your own using my low FODMAP chili powder recipe.
Ground Beef
Like all unseasoned meat, ground beef is low FODMAP. Use 90% lean ground beef to prevent triggering symptoms from fat. Or, drain off the fat using a mesh strainer. This also keeps the saturated fat content lower, which is better for heart health.
Kidney Beans
This recipe originally used garbanzo beans because they are low FODMAP in a portion of 1/4 cup. BUT Monash University recently tested canned kidney beans and the results were that they were lower in FODMAPs than garbanzo beans!
So why not go with the option that’s more true to chili? Canned kidney beans are low FODMAP in a portion of 3 ounces (slightly less than 1/2 cup). And since a can of beans is around 1.5 cups this gives you about 1/4 cup of kidney beans per serving of low FODMAP chili.
Do not use dried kidney beans. Even after boiling, they are high in both GOS and fructans.
Fire-Roasted Tomatoes
Fire-roasted tomatoes add a nice flavor but feel free to use regular diced canned tomatoes if you can’t find them. Make sure the canned tomatoes do not contain garlic, a high-FODMAP ingredient.
Tomato Sauce
Tomato sauce usually contains tomato puree and some seasonings. Among these might be garlic and onions. If they are included as less than 2% of the ingredients, it is likely an ok product to use.
If you are concerned about the possible presence of garlic and onions, you could use a small can (5.5 ounces) of 100% tomato juice in its place. In this case, I would also add two tablespoons of tomato paste to achieve a thicker consistency.
Low FODMAP Beef Broth
Gourmend Foods now offers low FODMAP beef broth in addition to their chicken broth. Another option is Spice N Sanity Beef Flavored Base – it does contain celery, but it is certified low FODMAP so you can rest assured that the amount of celery is small.
If you can find a bone broth in the grocery store that is free from garlic, onions, celery, and natural flavor that can be an option too (hard to find). Or, you can make your own low FODMAP beef broth using ingredients like beef bones, carrots, the green tops of leeks, herbs, and maybe even finished with a little garlic-infused olive oil.
Tips for Preparing Leeks
If you don’t have experience cooking with leeks here are some tips.
First, cut off the bottom end of the leeks. Since we are going for low FODMAP you can just as well cut off the entire white section.
Next, cut the leek in half down the entire length of the vegetable. You will likely find some dirt between the leek leaves since this vegetable pushes its way up out of the soil as it grows. Cutting it lengthwise allows you to wash the dirt out of all the cracks and crevices.
An alternative method is to chop the leek first, then place the pieces in a bowel of water. Swish the leaks around in the water to remove the dirt. Then drain using a strainer.
You may also cut away the very top of the leeks if the leaves are split, look dry, woody, or are discolored.
Optional Toppings for your Low FODMAP Chili
I don’t know about you, but in my house, no bowl of chili is complete without some toppings! Consider a dollop of sour cream (low FODMAP in a portion up to 2 tablespoons), green onions (green part only), chopped cilantro, cheddar cheese, and pickled jalapenos if you tolerate the heat.
Have a unique topping you put on your chili? Let us know in the comments!
Low FODMAP Chili Recipe
Ingredients
- 1 stalk celery
- 1/2 green bell pepper
- 1 leek green part only
- 1/2 medium jalapeno pepper optional
- 1 Tbsp garlic-infused olive oil
- 1.5-2 Tbsp low FODMAP chili powder
- 1 pound lean ground beef
- 1 15.5 ounce can kidney beans
- 1 14.4 ounce can diced fire-roasted tomatoes
- 1 8 ounce can tomato sauce
- 1 1/2 cups low FODMAP beef broth
- optional toppings: sour cream, shredded cheese, cilantro, tops of green onions
Instructions
Stove Top Method (Preferred):
- Dice celery, bell pepper, leek greens, and jalapeno (if using).
- Heat garlic-infused olive oil in a Dutch oven or stock pot.
- Add diced vegetables and sauté over medium heat for 3 minutes or until they begin to soften.
- Add chili powder and continue cooking, stirring frequently, another 3-5 minutes.
- Remove the vegetable mixture from the pot and set aside.
- Add ground beef to the pot and cook through, breaking it into small pieces.
- Once the meat is cooked, add the cooked vegetables back to the pot.
- Add the can of kidney beans, fire-roasted tomatoes, tomato sauce, and beef broth.
- Stir and bring to a boil.
- Once boiling, reduce heat to low, cover pot and simmer for one hour, stirring occasionally.
- Serve warm and top with your choice of low FODMAP toppings – shredded cheddar cheese, sour cream, cilantro, green onions (green tops only).
Slow Cooker Method:
- Dice the celery, bell pepper, leek greens, and jalapeno (if using). Place in the slow cooker.
- Brown the beef in a skillet, breaking it apart.
- Add the chili powder to the meat and continue to simmer for 5 minutes.
- Add the seasoned meat to the slow cooker.
- Add the rest of the ingredients and stir to combine: kidney beans, fire-roasted tomatoes, tomato sauce, and beef broth.
- Mix in a tablespoon of garlic-infused olive oil if you like that garlic flavor.
- Coverand cook on low for 8 hours or high for 4 hours.
- Serve warm and top with your choice of low FODMAP toppings – shredded cheddar cheese, sour cream, cilantro, green onions (green tops only).
Video
If you enjoyed this recipe, check out this low FODMAP chicken vegetable soup! Another great choice to warm up on a cool day.
Liked our low FODMAP chili? Be sure to leave a review!
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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.