🥬 Salt

Salt is a fundamental mineral compound (sodium chloride) that serves as one of the most essential seasonings in cooking worldwide. For those following a Low FODMAP diet, salt is excellent news: it contains zero FODMAPs and can be used freely without any digestive concerns related to fermentable carbohydrates. All varieties of salt—whether table salt, sea salt, kosher salt, Himalayan pink salt, Celtic salt, or flaky finishing salts—are equally Low FODMAP. The differences between these varieties lie in their mineral content, crystal size, texture, and flavor intensity, but none contain the oligosaccharides, disaccharides, monosaccharides, or polyols that trigger IBS symptoms. Table salt is the most refined form, often containing anti-caking agents and iodine fortification. Sea salt is harvested from evaporated seawater and retains trace minerals that can add subtle flavor complexity. Kosher salt features larger, flakier crystals that dissolve slowly and are preferred by many chefs for their ease of pinching and even distribution. Himalayan pink salt contains iron oxide and other minerals that give it its distinctive color, while Celtic salt (grey salt) retains moisture and minerals from coastal regions. From a gut health perspective, while salt doesn't affect FODMAP levels, sodium intake matters for overall health. The recommended daily sodium intake is less than 2,300mg (about one teaspoon of salt), though many people consume significantly more. For those with IBS, proper hydration is crucial, and excessive sodium can affect fluid balance. When cooking Low FODMAP meals, salt becomes even more important as a flavor enhancer, especially since many high-FODMAP ingredients like garlic and onion are restricted. Salt helps bring out natural flavors in vegetables, proteins, and grains, making it an indispensable tool in creating satisfying Low FODMAP dishes. Different salts work better for different applications: fine salt dissolves quickly in liquids and batters, coarse salt is ideal for seasoning before cooking, and flaky finishing salts add textural interest and bright flavor when sprinkled on completed dishes. Salt also plays important roles beyond flavor, including preserving foods, controlling fermentation in pickling, and affecting the texture of baked goods and proteins. For Low FODMAP cooking, it's a completely safe and versatile ingredient that helps compensate for the absence of certain aromatic vegetables.