Are Coriander Seeds High in FODMAP? Your Definitive Answer

According to reputable research from Monash University, a global leader in FODMAP research, coriander seeds are considered low in FODMAPs when consumed in typical servings. This is excellent news for individuals on a low-FODMAP diet who are seeking to add flavor without triggering digestive distress.

Quick Summary

Coriander seeds are low FODMAP in typical serving sizes, making them safe for many with IBS. It's important to stick to recommended portion sizes to avoid potential symptoms.

Key Points

• Low FODMAP in Standard Servings: Monash University confirms coriander seeds are low in FODMAPs, with a safe serving size of up to one tablespoon (7 grams).

• Moderate Use of Ground Coriander: Ground coriander is more concentrated, so it's best to use it in smaller quantities, such as less than a teaspoon, to stay within a low-FODMAP range.

• Seeds and Cilantro are Safe: Both the dried coriander seeds and the fresh cilantro leaves of the same plant are considered low FODMAP in typical portion sizes.

• Safe Spice Alternative: Coriander seeds offer a delicious, gut-friendly way to flavor dishes without relying on high-FODMAP ingredients like onion and garlic.

• Potential Digestive Benefits: Traditionally used to aid digestion and reduce symptoms like bloating, coriander can be a beneficial addition to a gut-friendly diet.

The Low FODMAP Verdict on Coriander Seeds

For those following a low-FODMAP diet due to irritable bowel syndrome (IBS), understanding which spices are safe is crucial. The good news is that coriander seeds, an aromatic and versatile spice used in cuisines worldwide, are considered low in FODMAPs when consumed within recommended portion sizes. Monash University, the leading authority on the FODMAP diet, has tested and certified this finding, providing a reliable reference for individuals with digestive sensitivities. A low-FODMAP serving is typically up to 1 tablespoon (7 grams), which is more than enough for most recipes.

Seeds vs. Ground Coriander: A Cautionary Note

While whole coriander seeds are confidently low FODMAP, the ground version requires slightly more caution. The process of grinding concentrates the components of the spice, and larger quantities of the powdered form may increase the total FODMAP load. However, since ground coriander is also a potent spice, a small amount—typically less than a teaspoon—is usually sufficient for most dishes and should be well-tolerated. As with any food during a low-FODMAP diet, personal tolerance may vary, and it's best to introduce new ingredients slowly to monitor your body's reaction.

The Science Behind FODMAPs and Spices

FODMAPs are a group of short-chain carbohydrates that are poorly absorbed by some people, leading to gas, bloating, and abdominal pain. Spices like coriander seeds, in their usual culinary amounts, contain negligible quantities of these fermentable carbohydrates. The aromatic compounds that give coriander its distinct citrusy flavor are not FODMAPs, which is why it remains a safe option for adding depth to your meals. Incorporating low-FODMAP spices is a fantastic way to enhance flavor profiles and make restricted diets more enjoyable, countering the myth that a digestive-friendly diet must be bland.

Using Coriander Seeds in Low FODMAP Cooking

• Start Small: When cooking with ground coriander, begin with a conservative amount (e.g., a quarter teaspoon) and adjust based on your tolerance during the reintroduction phase.
• Toasting for Flavor: Dry roasting whole coriander seeds in a pan before grinding them can intensify their aroma and flavor. This process does not alter their low FODMAP status.
• Infusing Oils: For concentrated flavor without adding solids, consider infusing a small amount of low-FODMAP oil with coriander seeds. This allows you to add the flavor to your dishes while leaving the seeds behind.
• In Spice Blends: Create your own low-FODMAP spice blends, like garam masala, by mixing coriander seeds with other safe spices such as cumin, cinnamon, cardamom, and black pepper.

Coriander Seeds vs. Other Spices on a Low FODMAP Diet

Spice	FODMAP Status	Common Culinary Use	Notes
Coriander Seeds	Low FODMAP (up to 1 tbsp)	Curries, roasts, pickling	Concentrated in ground form, use with caution in large amounts.
Ground Cumin	Low FODMAP (up to 1 tsp)	Chili, rubs, Mexican dishes	A safe and flavorful option.
Garlic Powder	High FODMAP	Flavor enhancer	Contains fructans; avoid during elimination phase.
Onion Powder	High FODMAP	Flavor enhancer	Contains fructans; avoid during elimination phase.
Ginger Root	Low FODMAP	Stir-fries, baked goods	Safe and adds a spicy kick.
Chili Powder	Low FODMAP	Chili, rubs, seasoning	Generally safe, but check for additives.

Cilantro vs. Coriander Seeds: The Flavor and FODMAP Distinction

It's important to clarify the difference between cilantro and coriander seeds. Both come from the same plant, but they are used differently in cooking and have distinct flavor profiles. Cilantro refers to the fresh leaves, while coriander refers to the dried seeds. Fortunately, both are considered low FODMAP in their typical serving sizes. Fresh cilantro leaves have been approved in servings up to 16 grams (about 2/3 cup), while the seeds have a low FODMAP threshold of 7 grams (1 tablespoon). This means you can confidently enjoy both parts of the plant in your cooking.

The Health Benefits of Coriander Seeds

Beyond their flavor and low-FODMAP status, coriander seeds have been traditionally used to aid digestion. They are known for carminative properties that help soothe the digestive system and reduce bloating. In traditional medicine, coriander water is often recommended for various gastric issues, including indigestion and diarrhea. The seeds contain a good amount of dietary fiber and antioxidants, which contribute to overall digestive wellness and can help alleviate certain IBS symptoms like constipation. However, it's worth noting that excessive intake of coriander water or seeds may cause bloating in some sensitive individuals, so moderation is key.

Conclusion: Enjoy This Gut-Friendly Spice

In summary, you can confidently include coriander seeds in your low-FODMAP diet. As tested and confirmed by Monash University, whole coriander seeds are low FODMAP in typical serving sizes, up to one tablespoon. For ground coriander, it is wise to be more conservative due to concentration, though small amounts are generally well-tolerated. Both the seeds and the fresh leaves (cilantro) are considered low FODMAP, offering plenty of culinary flexibility for those with IBS. Enjoy this flavorful and traditionally digestive-friendly spice to enhance your meals without worrying about uncomfortable symptoms. To ensure the best results with the low FODMAP diet, consider working with a registered dietitian and always refer to the latest Monash University guidelines.

Visit the official Monash University FODMAP diet page for more information

References

: https://casadesante.com/blogs/gut-health/are-coriander-seeds-low-fodmap : https://foodisgood.com/are-coriander-seeds-low-fodmap/ : https://casadesante.com/blogs/digestive-enzymes/is-cilantro-low-fodmap-a-guide-for-ibs-sufferers : https://www.monashfodmap.com/about-fodmap-and-ibs/ : https://fodmapedia.com/item-en/1708051984783x547862798520025100

Frequently Asked Questions

Is coriander a high FODMAP spice?

No, coriander seeds are considered a low FODMAP spice in typical serving sizes. According to Monash University research, a serving of up to 1 tablespoon (7 grams) is considered low FODMAP.

How much coriander can I eat on a low FODMAP diet?

You can safely consume up to 1 tablespoon (7 grams) of whole coriander seeds on a low FODMAP diet. For ground coriander, it's best to stick to smaller amounts, like less than a teaspoon, due to its concentrated nature.

Is ground coriander low FODMAP?

Yes, ground coriander is low FODMAP, but it is more concentrated than the whole seeds. While a small amount (like less than a teaspoon) is generally fine, larger quantities should be used with caution during the elimination phase of the diet.

Is cilantro the same as coriander seeds for FODMAPs?

Cilantro refers to the fresh leaves of the same plant that produces coriander seeds. For FODMAP purposes, both the fresh leaves and the dried seeds are considered low FODMAP in typical portion sizes.

What spices are low FODMAP?

Many spices are low FODMAP in regular portion sizes, including coriander seeds, cumin, turmeric, paprika, black pepper, and ginger. It's always best to check the Monash app or a reliable list, as some spice blends may contain high FODMAP ingredients like onion or garlic powder.

Can coriander seeds help with digestion?

Yes, coriander seeds have been traditionally used to aid digestion and help relieve issues such as bloating and gas. They contain dietary fiber and other compounds that can support digestive health.

Are coriander seeds a good alternative to high FODMAP spices?

Yes, coriander seeds are an excellent low FODMAP alternative to high FODMAP flavor enhancers like onion and garlic powder. They provide a warm, citrusy flavor that can be used in a wide variety of dishes.