Are ghee (clarified butter) and garam masala low FODMAP (Fermentable Oligo-, Di-, Mono-saccharides, and Polyols) or high FODMAP for a patient following a low FODMAP diet?

FODMAP Classification of Ghee and Garam Masala

Both ghee (clarified butter) and garam masala are low FODMAP and can be safely consumed during all phases of the low FODMAP diet. 1

Ghee (Clarified Butter)

Ghee is classified as low FODMAP because the clarification process removes virtually all lactose, the problematic disaccharide FODMAP found in regular dairy products. 1

• During clarification, milk solids (which contain lactose) are separated from the pure butterfat, leaving behind only trace amounts of lactose that fall well below the threshold for triggering FODMAP-related symptoms 1
• Unlike regular milk and dairy products which must be avoided during the elimination phase, ghee can be used freely as a cooking fat without concern for FODMAP content 1
• This makes ghee an excellent alternative to butter for patients following a low FODMAP diet, particularly in South Asian cooking where it is a staple ingredient 2

Garam Masala

Garam masala is low FODMAP when used in typical cooking quantities, as it consists primarily of ground spices that contain negligible FODMAP content. 1

• Traditional garam masala contains spices such as cumin, coriander, cardamom, black pepper, cinnamon, and cloves—none of which contain significant amounts of fermentable carbohydrates 2
• The small quantities used in cooking (typically 1-2 teaspoons per dish) ensure that any trace FODMAPs present are well below symptom-triggering thresholds 1
• However, be cautious of commercial garam masala blends that may contain high FODMAP ingredients such as onion powder or garlic powder as fillers or flavor enhancers 2

Critical Considerations for South Asian Cooking

While ghee and garam masala are safe, many other common ingredients in South Asian cuisine are high FODMAP and must be avoided during the elimination phase. 2

• High FODMAP ingredients frequently used in South Asian dishes include fresh onion, garlic, shallots, legumes/pulses (chickpeas, lentils), and wheat-based products 2
• During the 4-6 week elimination phase, these high FODMAP ingredients should be replaced with low FODMAP alternatives while continuing to use ghee and garam masala freely 1, 2
• Garlic-infused oil (where garlic is removed after infusing) can provide flavor without FODMAP content, as FODMAPs are not fat-soluble 2

Practical Implementation

When following a low FODMAP diet with South Asian cuisine, focus on eliminating onion, garlic, and legumes while maintaining flavor through ghee, garam masala, ginger, and other low FODMAP spices. 1, 2

• Check ingredient labels on pre-made spice blends to ensure no onion or garlic powder has been added 2
• Use fresh ginger (low FODMAP) as a flavor base instead of garlic during the elimination phase 1
• Consider working with a registered dietitian with gastrointestinal expertise to ensure nutritional adequacy while adapting traditional recipes 1, 3