Enjoying Nigerian Jollof & Stews on a Low-FODMAP Diet

Nigerian cuisine's vibrant flavors, especially beloved dishes like Jollof rice and rich stews, can be challenging for those following a low-FODMAP diet. Traditionally loaded with high-FODMAP ingredients like onions, garlic, legumes, and certain spices, these dishes may trigger digestive discomfort. But worry not—delicious adaptations are possible! Here's how to savor Nigerian classics without sacrificing flavor or your gut health.

Understanding the FODMAP Challenges

Common triggers in Nigerian recipes include:

• Onions & Garlic: Essential for stew bases but high in fructans
• Beans & Legumes: Frequent in soups like Ewa Agoyin
• Wheat: Present in swallows (e.g., fufu)
• Dairy: Used in sauces and marinades
• Certain Veggies: High-FODMAP options like bell peppers

Low-FODMAP Swaps for Authentic Flavors

Jollof Rice Reinvented

Replace onion/garlic with garlic-infused oil (fructans aren't oil-soluble) and use green onion (scallion) tops only. Opt for low-FODMAP veggies like carrots, eggplant, or zucchini instead of bell peppers. Use herbs like basil and cumin to deepen flavor.

Stew Modifications

Prepare tomato-based stews (Obe Ata) with:

• FODMAP-Safe Aromatics: Chives, leek greens (green part only)
• Protein Choices: Chicken, fish, or tofu instead of beans
• Thickeners: Cornstarch or rice flour instead of wheat

Dining Out with Confidence

Use the MM Food app to:

1. Translate Nigerian menus instantly to your language
2. Cross-check ingredients against your low-FODMAP profile
3. Receive AI-powered safe dish recommendations Simply input “No onions, garlic, beans” in your custom restrictions, and let our technology guide your order.

Embrace the Feast

With clever swaps and MM Food's smart scanning, you can relish Nigerian culinary heritage without compromise. Your gut—and taste buds—will thank you!