Craving comfort food? indulge in low fodmap clam chowder for ibs relief

For those following a low FODMAP diet, finding suitable seafood dishes can be challenging. However, the beloved classic, clam chowder, offers a surprising solution. But the question remains: is clam chowder low FODMAP?

Understanding FODMAPs

FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols) are short-chain carbohydrates that can cause digestive distress in individuals with irritable bowel syndrome (IBS) and other digestive disorders.

FODMAP Content in Clam Chowder

The FODMAP content in clam chowder varies depending on the ingredients used. Traditional recipes often include high-FODMAP ingredients such as onions, garlic, and wheat flour.

Low-FODMAP Clam Chowder Ingredients

To make a low-FODMAP clam chowder, it’s essential to replace high-FODMAP ingredients with low-FODMAP alternatives:

• Onions: Use green onions or chives (up to 2 tablespoons)
• Garlic: Use garlic-infused oil (1 teaspoon)
• Wheat flour: Use cornstarch or arrowroot powder (2 tablespoons)
• Clam juice: Use low-FODMAP clam juice (1 cup)

Low-FODMAP Clam Chowder Recipe

Ingredients:

• 1 pound clams, shucked
• 1 cup low-FODMAP clam juice
• 2 cups low-sodium chicken broth
• 2 tablespoons green onions, chopped
• 1 teaspoon garlic-infused oil
• 2 tablespoons cornstarch or arrowroot powder
• 1/2 cup heavy cream (optional)
• Salt and pepper to taste

Instructions:

1. In a large pot, combine the clams, clam juice, and chicken broth.
2. Bring to a boil, then reduce heat and simmer for 5 minutes, or until the clams open.
3. Remove the clams and set aside.
4. Sauté the green onions in the garlic-infused oil for 2 minutes.
5. Stir in the cornstarch or arrowroot powder and cook for 1 minute.
6. Gradually whisk in the clam juice until smooth.
7. Add the clams back to the pot and simmer for 5 minutes, or until heated through.
8. Stir in the heavy cream, if desired.
9. Season with salt and pepper to taste.

Serving Suggestions

Serve the low-FODMAP clam chowder with crusty bread or crackers. For a creamy texture, blend the soup with an immersion blender.

Additional Tips

• Use low-FODMAP vegetables such as carrots, celery, and potatoes.
• Avoid adding high-FODMAP ingredients such as tomatoes, corn, and bell peppers.
• If using canned clams, rinse them thoroughly to reduce the FODMAP content.

Final Thoughts: Embracing the Low-FODMAP Clam Chowder

By following these guidelines, you can enjoy a delicious and satisfying low-FODMAP clam chowder that won’t trigger digestive distress. So, embrace the joy of seafood and indulge in this classic dish without any worries.

What People Want to Know

Q1: Can I use regular clam juice in a low-FODMAP clam chowder?
A1: No, regular clam juice contains high-FODMAP ingredients. Use low-FODMAP clam juice specifically.

Q2: Is it safe to eat the clams in a low-FODMAP clam chowder?
A2: Yes, clams are low in FODMAPs and can be safely consumed in a low-FODMAP diet.

Q3: Can I add other vegetables to my low-FODMAP clam chowder?
A3: Yes, you can add low-FODMAP vegetables such as carrots, celery, and potatoes. Avoid high-FODMAP vegetables like tomatoes and bell peppers.