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High FODMAP
Rogan Josh
Avoid during the elimination phase of the diet.
Rogan Josh is a deeply spiced, red Kashmiri lamb curry known for its rich gravy and intense heat profile. The sauce foundation relies on substantial quantities of browned onions, garlic paste, and fennel powder simmered for hours. While the spice blend itself is generally low FODMAP, the slow-cooked allium base concentrates fructans significantly. Restaurant versions rarely adjust this traditional foundation for sensitive digestive systems.
fork_spoon Serving Size
No safe serving size
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sticky_note_2 Clinical Notes
The extended simmering process intensifies fructan concentration in the sauce rather than breaking it down. Swapping browned onions for a base of garlic-infused oil and tomato puree maintains color and richness. Limiting sauce intake while focusing on the lamb pieces helps reduce fructan exposure. A customized recipe using whole Kashmiri chilies and safe spices ensures traditional flavor without digestive distress.
psychiatry
Dietitian Tip
Individual tolerance varies. If you are in the elimination phase, stick strictly to the recommended serving sizes and consult your healthcare provider if symptoms persist.
Disclaimer: FODMAP content can vary based on ripeness, brand, and preparation method. This database uses general clinical averages. Always listen to your gut and consult a dietitian if unsure.