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Home » Ingredients » Asafoetida (aka Hing)

Asafoetida (aka Hing)

Published: Jan 19, 2020 ~ by Tracey Hatch-Rizzi
Updated: Sep 15, 2022 ~ Leave a Comment

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Asafoetida powder in a wooden spoon on a black background

Asafa-what?  Asafoetida, pronouced (ass-uh-fe-teed-uh), is an Eastern spice that has a pungent smell – and a lot to offer. It imparts a remarkable onion and garlic flavor, with a good dose of umami to cooked dishes. It’s also known as ‘hing’ and ‘devil’s dung’, due to it’s fragrant, funky odor, in its raw form. However, when cooked, its sulfuric scent is transformed into an aroma that is described as being quite similar to garlic and leek.

This is an ingredient that is used in many Indian dishes, but can be used in any dish where an onion or garlic flavor is desired. It can supercharge the flavors of other spices and can make any dish exceptional.

What is asafoetida?

Asafoetida is a spice made from the dried sap of a plant called ferula – a variety of giant fennel. It has upwards of 10% essential oils from mostly sulfur compounds, which give this powder a strong, pungent smell that is sometimes referred to as ‘fetid’.

Jain and Brahmin Indians, who are prohibited from eating onion and garlic, often use asafoetida to add a similar flavor in their cooking.

Is asafoetida low-carb and FODMAP-friendly?

Yes! You can feel good about adding ‘hing’ to your list of low-carb keto and low-FODMAP spices. It can be used as an onion or garlic substitute in many dishes and is a great addition to many no onion, no garlic recipes. It makes a great low-FODMAP seasoning – and a little goes a long way.

If you follow a gluten-free diet, be sure to check the ingredient label. Some manufacturers blend the raw powder with wheat flour or starch, rather than a grain-free binder, such as acacia gum.

For those of us who can’t eat onions and garlic, I consider this a pantry staple.

Health benefits

In Ayurvedic medicine (also known as Ayurveda), asafoetida has many medicinal uses, ranging from topical applications to digestive and throat maladies.  There is some evidence that the chemicals in asafoetida can help treat IBS (irritable bowel syndrome) and may be beneficial in lowering triglycerides.  The ancient Romans used it as an aphrodisiac and to soothe stomach pain. They also considered it to be a food of the Gods (to which I’m in total agreement).

Asafoetida can be found sold in capsules, as a dietary supplement. Therapeutically, it’s used for respiratory infections, chest congestion, phlegm, menstrual problems and anti-aging. However, it may act as a blood thinner and also lower blood pressure. Those on anti-hypertensive or anti-coagulant medications should avoid asafoetida when taken as a supplement.

How to use asafoetida

Asafoetida is used quite a bit in Indian and Middle Eastern cooking.  Often, folks think it’s native to India, but it really originates from Afghanistan and Iran, where most of it is grown. 

When using asafoetida, start small. The flavor can overwhelm a dish if used too generously. Traditionally, a small amount of powder (usually just a pinch) is added to oil or ghee at the sautéing or frying stage of a recipe. It’s most often added to dishes such as soups, stews, curries and dal, but can be used in any dishes where onion and garlic is used.

Where to buy

Ground asafoetida powder can be found at many grocery stores, international food markets and online. Often, it will be labeled as ‘hing’.

How to store

Asafoetida should be stored in a tightly sealed, airtight container to keep its volatile oils and essence from fading.

Use asafoetida in these favorite recipes:

  • Easy Keto Fish Stew with Turnip and Fennel
  • Keto Irish Stew (without potatoes!)
  • Pisto Manchego

This post contains affiliate links. As an Instacart and Amazon Associate, I earn from qualifying purchases.

Filed Under: Ingredients

About Tracey Hatch-Rizzi

Tracey Hatch-Rizzi, LAc, MAcOM is a licensed acupuncturist and herbalist with a strong background in science and nutrition. She has followed a ketogenic diet since 2018 and has over 10 years' experience with special diets, including the low-FODMAP diet. Tracey is dedicated to providing delicious, healthy recipes, and educational resources to help others find optimal health through informed diet and lifestyle choices.

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Nice to meet you!

Blog author.

Hey there! I’m Tracey – an acupuncturist, nutrition nerd, cat herder, outdoors enthusiast and lover of comfort food! I enjoy cooking mostly healthy keto, low-carb and low-FODMAP recipes and sharing them (okay, eating them too…)!  When I’m not making a huge mess in the kitchen, I’m exploring and enjoying the beautiful Pacific Northwest.  Learn more…

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