Irritable bowel syndrome (IBS) can be a debilitating condition, characterized by abdominal pain, cramping, bloating, gas and irregular bowel movements. Many people find relief through dietary changes, such as the low FODMAP diet. One such addition to the diet is asafoetida, a resin with a strong, pungent odour used in Indian cuisine. But, is there more to this ancient spice? Read this to find out about asafoetida and IBS and see my website for many other IBS-related blogs and recipes.
What is asafoetida?
Asafoetida, also known as Hing, is a gum resin extracted from the roots of several Ferula plants native to Iran and Afghanistan. It has a powerful aroma, that mellows when cooked, but tastes similar to onions and garlic. In Indian cooking, asafoetida is a staple, adding depth and complexity to curries and lentil dishes. In some cultures, the name translates to ‘Devil’s Dung’, but don’t let this put you off! It is also thought to have medicinal uses. For centuries in some cultures, it has been thought to act as a soother for digestive problems, so could even help with IBS.
Asafoetida and IBS: promising research
Traditionally, asafoetida has been used for a variety of digestive ailments, including IBS. While research is still ongoing, some studies suggest a potential benefit for IBS sufferers.
Two small studies involving adults with IBS showed significant improvement in symptoms like bloating, gas and abdominal pain after taking asafoetida supplements for two weeks. These studies suggest that asafoetida may help regulate gut motility and reduce inflammation, both of which contribute to IBS discomfort. But, it’s early days in the research, so, the main reason for me writing this blog is because it can be a real asset if used as part of a low FODMAP diet. It’s taste can really help add flavour, when onions and garlic are removed as part of a low FODMAP diet.
How to use asafoetida for IBS
If you’re interested in trying asafoetida for IBS, here are some tips:
- Start low, go slow: Don’t spoil your meal! Begin with a small amount (¼ teaspoon) and monitor your tolerance. Gradually increase if you like the flavour
- Form matters: Powdered asafoetida can be a bit overpowering, so take it slowly. Fresh asafoetida from Asian supermarkets is tastier. Why not try growing your own?
- Consult an IBS Dietitian: Discuss asafoetida with your IBS dietitian to discover the ways you can use it and how it fits your IBS management plan
Useful tips for asafoetida and IBS
Asafoetida comes in various forms, including powder, resin and tablets. Here are some tips for using asafoetida:
- Toast it: Heating asafoetida in a little ghee or oil for a few seconds mellows the flavour significantly
- Incorporate it early: Add asafoetida early in the cooking process to allow the flavours to meld
- Useful ideas: See my recipes page for many main meal recipes where you can use asafoetida
Change your life in just three sessions
Need help to manage your IBS symptoms? I’m based in Cardiff, but work with IBS sufferers across the UK through online sessions. The vast majority of my clients have found that only three sessions are needed before they feel confident to move forward on their own. I will send you booklets, which have an extensive list of all the foods you can eat on the low FODMAP diet. I’m available for advice and support between sessions. Find out more about my IBS symptoms relief package. I offer a free initial telephone call for you to decide whether the low FODMAP diet is right for you. So give me a call or fill out the contact form.
Many of my clients say that working with a specialist IBS dietitian has been life-changing, and are finally managing to live more comfortable lives.
Read about previous client experiences and to help you decide it this is the right approach for you, see my webpage about IBS treatment.
Conclusion
Asafoetida shows promise as a natural remedy for IBS, potentially reducing bloating, gas and abdominal pain. However, more research is needed. Asafoetida can also be a flavourful addition to your low FODMAP diet. With its unique properties and potential benefits, asafoetida might just be the fragrant relief you’ve been searching for!
Change your life in just three sessions
Need help to manage your IBS symptoms? I’m based in Cardiff, but work with IBS sufferers across the UK through online sessions. The vast majority of my clients have found that only three sessions are needed before they feel confident to move forward on their own. I will send you booklets, which have an extensive list of all the foods you can eat on the low FODMAP diet. I’m available for advice and support between sessions. Find out more about my IBS symptoms relief package. I offer a free initial telephone call for you to decide whether the low FODMAP diet is right for you. So give me a call or fill out the contact form.
Many of my clients say that working with a specialist IBS dietitian has been life-changing, and are finally managing to live more comfortable lives.
Read about previous client experiences and to help you decide it this is the right approach for you, see my webpage about IBS treatment.
Disclaimer: This blog is for informational purposes only and should not be taken as medical advice. Always consult with your GP before making changes to your IBS treatment plan.
