There’s nothing quite like flavorful sauces for brightening up a meal! This is especially true when health issues limit your use of common flavor-packed goodies like onion and garlic. The good news is that food doesn’t have to be boring when following a low FODMAP diet…or any diet for that matter!
Benefits of Sauces
There are so many AWESOME things about SAUCES, especially for those on SIBO diets. Here are a few:
- They can add a nutrient punch to your meal. This recipe is rich in vitamin K, pro-vitamin A carotenoids, vitamin C, vitamin E, and essential fatty acids.
- They can please your senses. Digestion begins well before your stomach. Did you know that the sight, smell, and taste of your food can impact how well your food is digested? You know how you begin salivating when you smell or think of something delicious? That’s digestion beginning right there!
- They are versatile. It can be exhausting to try to think of new foods to add variety to your diet. One strategy I recommend is having an array of sauces you enjoy. Then, you can head to the farmer’s market and choose your favorite local, seasonal vegetables & animal protein (if desired). Come back home, cook it up, and top it with your delicious sauce!
- They can improve digestion. I mentioned that pleasing your senses can improve digestion. But so can the herbs themselves. In fact, parsley and cilantro can be fantastic remedies for all sorts of digestive woes. Let’s learn some more about this…
Have you ever wondered why parsley is commonly used as a garnish for restaurant dishes? Well, I don’t really know the answer. But I speculate it has something to do with its beneficial impact on digestion!
Parsley is an herb native to the Mediterranean . It is a member of the Apiaceae family whose members also include foods such as carrots and celery . Parsley is rich in a variety of vitamins and minerals including vitamin C, folate, iron, magnesium, calcium, potassium, and zinc . And it is one of the foods included on my list of SIBO superfoods!
In traditional medicine, parsley has been used for indigestion and dyspepsia . Symptoms of these conditions include bloating, abdominal pain, growling stomach, belching, gas, and heartburn. Some of the other issues for which parsley has been rumored to benefit include parasites, menstrual problems, cystitis, cramps, and edema .
A constituent in parsley called falcarinol has been shown to have antibacterial activity . It is possible that the antibacterial activity of parsley describes the benefits this herb has traditionally shown for those with digestive complaints.
Cilantro, also referred to as coriander, is an herb and spice that comes from the leaf and seed of the plant, respectively. It is native to the Mediterranean, as well as southern Europe and the Middle East . Similarly to parsley, it is a member of the Apiaceae family .
Its has been studied for health benefits ranging from being an antimicrobial to benefiting those with conditions such as anxiety and high cholesterol .
Its antimicrobial benefits are likely due to the volatile oils found in cilantro. In fact, a study found that essential oils found in both the leaves and seeds of coriander had antimicrobial activity against food-borne pathogens .
This especially good news for those who wish to reduce their risk of contracting food poisoning. And I hope that’s everyone! Especially considering that it is now known that an incident of food poisoning can increase the risk of developing chronic gastrointestinal conditions  such as IBS.
My advice: get cooking!
- ½ cup packed fresh flat-leaf Italian parsley leaves
- ½ cup packed fresh cilantro (coriander) leaves
- 1 jalapeno pepper, stem removed (no need to chop or de-seed)
- 3 tablespoons chopped green onion (green part only for low FODMAP)
- Zest of 1 lemon
- 2 tablespoons lemon juice
- 1 teaspoon dried oregano
- ¼ cup red wine vinegar
- ½ cup extra-virgin olive oil (high quality is best)
- 1 tablespoon garlic-infused olive oil (or more of the plain olive oil)
- Salt and pepper, to taste
- Add all ingredients to a food processor. Pulse until well combined.
- Taste test and adjust seasonings or liquids to preference. If it so too thick, add in more olive oil. If it is too runny, add in more parsley and cilantro.
- Store in a sealed container in the refrigerator for 1-2 weeks.
 Murray MT, Pizzorno J. Encyclopedia of Healing Foods. Atria Books; 2005.
 Christensen LP, Brandt K. Bioactive polyacetones in food plants of the Apiaceae family: occurrence, bioactivity, and analysis. J Pharm Biomed Anal. 2006;41(3):683-93.
 Petrolini FV, Lucarini R, De souza MG, Pires RH, Cunha WR, Martins CH. Evaluation of the antibacterial potential of Petroselinum crispum and Rosmarinus officinalis against bacteria that cause urinary tract infections. Braz J Microbiol. 2013;44(3):829-34.
 Singh M, Tamboli ET, et al. Quality control and in vitro antioxidant potential of Coriandrum sativum Linn. J Pharm Bioallied Sci. 2015;7(4):280-283.
 Rezaei M, Karimi F, Shariatifar N, Mohammadpourfard I, Malekabad ES. Antimicrobial Activity of the Essential Oil from the Leaves and Seeds of Coriandrum sativum toward Food-borne Pathogens. West Indian Med J. 2015;
 Porter CK, Choi D, Cash B, et al. Pathogen-specific risk of chronic gastrointestinal disorders following bacterial causes of foodborne illness. BMC Gastroenterol. 2013;13:46.
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