This low FODMAP chili is actually one of the best chili’s I’ve EVER made and it doesn’t have garlic or onions! As an IBS dietitian I am always trying to expand our low FODMAP recipes to help patients who are on the low FODMAP diet. Which is why I’ve partnered with FODY Foods to develop a nutritious, low FODMAP recipe, with a TON of flavour. (Disclosure: I work with FODY Foods and received compensation for this post. See full disclosure at bottom.)
Is tomato sauce OK on the low FODMAP?
Now. Recipes involving tomato products OFTEN are high FODMAP, because of the onion, garlic, and occasional high fructose corn syrup added to them. And when you think of a chili, we often have beans, corn, and a variety of other high FODMAP foods. Looking for a low FODMAP tomato sauce recipe? We’ve got you covered.
Can I eat chili on a low FODMAP diet?
You’re probably even wondering if it’s possible to create a low FODMAP garlic free chili, or ahem, one that isn’t just ground beef and crushed tomatoes.
I’m here to tell you that not only is it possible, but my father-in-law, the chili-champion in our family, and someone who is more of a meat & white potatoes kind of guy said this was the best chili he EVER had! He was SHOCKED when I told him there was no onion or garlic in it! Talk about a low FODMAP, gut healthy recipe for the WIN! (Not to mention – he ate the sweet potatoes without complaint. I was shocked!)
Is BBQ sauce OK with IBS?
For those IBSers who are starting on the low FODMAP diet it is important to note that most BBQ sauces are typically not FODMAP friendly. My secret ingredient? FODY’s low FODMAP BBQ Sauce. This sauce is FULL of flavour, and added the perfect amount of smoky sweetness in creating this tex-mex inspired chili. This sauce is so great with meat, in a pulled chicken or pork dish, and as a dip – but I really wanted to share with you how versatile it can be in a chili! You can get this product through FODY Foods – they ship to Canada, the US, and are now expanding to Europe! They’re one of my favourite low FODMAP companies to work with!
What can you add to chili?
The thing with chili is, I often times find it devoid in veg. Yes, the tomato sauce and traditionally, onion, garlic, and maybe corn add some veg. But I took this opportunity to REALLY show you how to amp up the veg – without anyone even realizing! Not to mention – we’ve got TONS of good-for-your gut ingredients:
- lentils – the low FODMAP legume that is packed with good-for-your-gut fibre
- sweet potatoes – full of antioxidants and phytochemicals to keep your gut bugs healthy
- WAY more veggies than your average chili – with peppers and carrots being artfully hidden and displacing your intake of red meat!
So – what are you waiting for? Get cooking this low FODMAP garlic free chili today!
Garlic Free Chili Powder
Monash has tested chili powder as low FODMAP. However, most chili powder does contain garlic as the last ingredient. To be on the safe side I encourage people to use a garlic free chili powder, like ancho chili powder – however regular chili powder is likely low FODMAP in the quantities listed.
Is sweet potato low FODMAP?
Sweet potato, in portions at 3/4 cup serve becomes high in polyols. You would have to eat approximately 2 servings of this chili for it to become high FODMAP. Try this low FODMAP sweet potato salad recipe here!
Are all lentils high FODMAP?
Lentils, in servings higher than 1/4 cup becomes high in galacto-oligosaccarides.
Both sweet potatoes and lentils, used in the portions described (with the chili making 8 servings) is low FODMAP. The portions are generous, but be aware – if you find this chili tasting SO good, and you eat more than a portion, you can quickly move into the moderate to high FODMAP categories.
Love this low FODMAP recipe as much as we do? Our collection of low FODMAP recipes were created to help you navigate the low FODMAP diet. Many of our patients have tried implementing the low FODMAP diet on their own. However, this diet should be conducted with the support of a registered dietitian. At Ignite Nutrition we offer one-on-one nutrition counselling to help you start on the low FODMAP diet with guidance.
The Best Garlic Free & Onion Free BBQ Chili
- 1 Tbsp garlic infused olive oil (I used FODY's garlic infused olive oil)
- 2 lbs ground beef
- 3 carrots – ‘riced/minced’ in a blender or food processor
- 2 red peppers, diced
- 3 Tbsp chili powder* garlic free such as ancho chili powder
- 1 Tbsp cumin
- 2 tsp smoked paprika (or regular paprika if you don't have smoked!)
- 1/2 tsp salt (omit if using salted tomatoes/season to taste)
- 1 can diced tomatoes (I used no salt added)
- 1 cup FODY’s low FODMAP BBQ sauce
- 1 can chopped green chile/jalapeños
- 3 cups sweet potato, diced
- 1 can lentils, rinsed and drained
- 1 jar low FODMAP tomato sauce – I used FODY’s Marinara Sauce
- 1 cup water
- In pan on the stove, add FODY’s garlic infused olive oil & heat.
- Add ground beef, sauté until browned.
- Add riced/minced carrot, diced red peppers – sauté until softened, about 3-5 minutes.
- Add chili powder, cumin, paprika, stiring until the mixture becomes fragrant, about 1 minute.
- Add diced tomatoes, FODY BBQ sauce, chopped green chiles, sweet potato, lentils, tomato sauce, and water.
- Simmer until potatoes are fork tender.
- I used 1 medium to large sweet potato to created my 3 cups of diced sweet potato.
- This recipe is by no means spicy, it’s more smoky and sweet. If you like a spicier chili, and your gut can tolerate it, consider adding some cayenne pepper (pace yourself, this is a SPICY seasoning!)
- Adding some toppings is always a good idea!
- 1/4 cup lactose free plain greek yogurt
- a sprinkle of cheddar cheese
- Extra jalapeños
**Last reviewed February 2022 for Monash FODMAP portions
Disclosure: This is a sponsored post, and I am now an affiliate of FODY foods since I love them SO much. I received food products & financial compensation from FODY Foods. While the information conveyed may support clients’ objectives, the opinions expressed are my own and based on current scientific evidence. I do not engage in business with companies whose products or services do not match my personal and professional beliefs.