Nightshade-Free & Low FODMAP Pozole

I am sensitive to nightshades and high amounts of FODMAPs, so I wanted to recreate a pozole recipe without nightshade with low levels of  FODMAPs.  And why I decided to recreate this traditional dish using a pressure cooker, which helps with adding more flavor to dishes.

Let me know how this works for you!



  • 4 cups of dried Hominy or 8 cups of canned and drained hominy (you can decrease this amount to decrease your carbohydrate intake if appropriate - I normally use 1/2 of this amount) 
  • 4 lbs of Pork shoulder, diced into 1 ½ inch cubes
  • 2 T of minced garlic chives
  • 4 t of dried mexican oregano
  • 4-6 whole bay leaves
  • 1 pig feet (pig feet may be hard to find, so worries if you don't use it; you can use bone marrow or skip this ingredient)
  • Bone broth
  • Sea Salt


The following are ingredients you can add after cooking your pozole:

  • Crushed dried oregano
  • Sea salt
  • Minced jalapeno (you can share this ingredient with people who can eat nightshades)
  • Minced onions soaked in lemon juice (not a low FODMAP food, but you can offer this ingredient to other people who are not sensitive to FODMAPs)
  • Chopped cilantro
  • Sliced radishes (fermented ones work too)
  • Slices of lime or lemon to squeeze over this stew



  1. Soaked the dried hominy overnight in at least 12-15 cups of water
  2. The next morning, braise the pork shoulder pieces in your pressure cooker.  
  3. Pour soaked hominy (if you are using the already cooked canned version, don’t add the hominy until the end), garlic chives, oregano, bay leaves, pig feet, bone broth, and sea salt into mixture.
  4. Add enough bone broth or water so that it covers mixture (this can be about 6-8 cups). If you are using bone broth, feel free to use more.  
  5. Cook at a high pressure for 40 - 45 minutes minutes.  Then turn off heat. Allow the pressure  to cool down before removing the cover.  
  6. Uncover the the pressure cooker when the pressure has been completely released
  7. Remove the garlic cloves with a small sieve or just be careful not to eat them if you have trouble digesting them when serving yourself a bowl of this delicious stew.

The following can serve about 8 people.