Discover What Taco Seasoning Is Low FODMAP? Your Guide to Gut-Friendly Flavor

October 7, 2025 •

4 min read

An estimated 10-15% of the world's population suffers from Irritable Bowel Syndrome (IBS), with many experiencing symptoms triggered by high-FODMAP foods. Fortunately, following a low FODMAP diet doesn't mean giving up flavor, and you can find out what taco seasoning is low FODMAP for your next Mexican meal.

Quick Summary

Traditional taco seasonings contain high-FODMAP ingredients like onion and garlic powder, but certified brands and homemade recipes offer safe alternatives. Options include lab-tested products from Fody Foods or Casa de Sante, or a simple DIY blend of safe spices. Alternatives like infused oils can replace high-FODMAP flavor.

Key Points

Avoid Onion and Garlic Powder: Standard taco seasonings are problematic for a low FODMAP diet because they contain high levels of fructans from onion and garlic powder.
Choose Certified Brands for Confidence: Brands like Fody Foods and Casa de Sante offer lab-tested, certified low FODMAP taco seasonings, guaranteeing a gut-friendly option.
Embrace Homemade Recipes: Creating your own blend from safe, individual spices like cumin, paprika, and oregano is an affordable and customizable alternative.
Utilize Infused Oils and Asafoetida: Use garlic-infused oil or asafoetida (hing) to add onion and garlic flavor without the fructan content.
Consult the Monash App: The Monash University FODMAP Diet App is a valuable tool for verifying the FODMAP content and serving sizes of individual spices and ingredients.

Why Most Taco Seasonings Are High in FODMAPs

Many people following a low FODMAP diet are surprised to learn that standard taco seasoning mixes are often off-limits. The reason lies in their primary ingredients: onion powder and garlic powder. These alliums contain high levels of fructans, a type of oligosaccharide, which can trigger uncomfortable digestive symptoms like bloating, gas, and abdominal pain in individuals with IBS. Even a small amount of a high-FODMAP ingredient can cause a reaction in sensitive individuals. Therefore, it is crucial to either find a certified low FODMAP version or create your own blend from scratch.

Store-Bought Low FODMAP Taco Seasonings

For those seeking a quick and convenient option, several brands have developed lab-tested and certified low FODMAP taco seasonings. These products guarantee a gut-friendly flavor profile without the digestive distress. When purchasing a commercial seasoning, look for products certified by Monash University or the FODMAP Friendly Food Program, which ensures rigorous testing for low FODMAP content.

Certified Brands to Consider

Fody Foods Low FODMAP Taco Seasoning: A popular choice certified by Monash University, this blend features spices like cumin, oregano, and paprika. It is formulated without onion or garlic and is also gluten-free, vegan, and non-GMO. Fody offers a reliably flavorful and safe option for taco night.
Casa de Sante Organic Taco Seasoning: Certified by the FODMAP Friendly Food Program, Casa de Sante provides a no-onion, no-garlic blend. It often includes spices like cumin, paprika, and hing (asafoetida), which provides an onion-like flavor without the fructans. This is a great choice for those who miss the characteristic pungency of onions.
Gourmend Foods Taco Seasoning: Also Monash University certified, Gourmend's version is praised for its robust flavor and for being filler-free, without corn starch, maltodextrin, or other bulking agents.
Smoke N Sanity Taco Seasoning: This Monash-certified blend offers a complex flavor profile using ancho chili powder and other spices. Ancho chili powder is low FODMAP in specific serving sizes, but users sensitive to capsaicin should test their tolerance.

Homemade Low FODMAP Taco Seasoning Recipe

Making your own taco seasoning at home is a simple, cost-effective way to ensure it is completely low FODMAP and allows for custom flavor adjustments. This recipe avoids common high FODMAP culprits and relies on a mix of delicious, safe spices.

Ingredients:

2 tbsp pure chili powder (avoiding US blends with onion/garlic)
1 tbsp ground cumin
1 tsp smoked paprika or sweet paprika
1 tsp dried oregano
½ tsp ground coriander (optional)
½ tsp sea salt
¼ tsp ground black pepper
⅛ tsp cayenne pepper (optional, for heat)

Instructions:

Combine all the spices in a small bowl and mix thoroughly.
Store in an airtight container in a cool, dark place.
To use, add 2-3 tablespoons of the mix to 1 pound of cooked ground meat or a plant-based alternative, along with a bit of water and garlic-infused oil.

Alternatives for Onion and Garlic Flavor

Removing onion and garlic powder can reduce flavor depth. Fortunately, several low FODMAP alternatives can help compensate.

Garlic-Infused Oil: The fructans in garlic are water-soluble but not oil-soluble. By infusing oil with garlic cloves and then removing the solids before use, you get the delicious garlic flavor without the FODMAPs. Use this oil to sauté your meat or vegetables.
Asafoetida (Hing): This pungent spice mimics the flavor of cooked onion and garlic when used in small quantities. A quarter teaspoon is a Monash-approved low FODMAP serving size and can add that missing savory note.
Green Scallion Tops and Chives: The green parts of scallions (spring onions) and fresh chives are low FODMAP and can be used to add a fresh, mild onion-like flavor to your tacos.

Comparison of Low FODMAP Taco Seasoning Options


Feature	Homemade Blend	Fody Foods	Casa de Sante	Smoke N Sanity
Certification	No (DIY)	Monash Certified	FODMAP Friendly Certified	Monash Certified
Ingredients	Customizable (cumin, paprika, etc.), no onion/garlic	Sea salt, chili pepper, spices (cumin, oregano), paprika, no onion/garlic	Chili powder, cumin, paprika, hing, oregano, no onion/garlic	Ancho chili, salt, cumin, oregano, cayenne, no onion/garlic
Cost	Typically more budget-friendly	Higher than conventional, but reliable	Higher than conventional, but reliable	Higher than conventional, but reliable
Availability	Requires purchasing individual spices	Widely available online (FodyFoods.com, Amazon) and in health food stores	Available online (CasadeSante.com) and specialty retailers	Available online and in specialty food stores
Customization	Full control over spice levels and flavor	Pre-made, consistent flavor	Pre-made, consistent flavor	Pre-made, consistent flavor

Conclusion: Finding the Right Option for Your Needs

Whether you opt for a certified store-bought product or a homemade blend, eating delicious, gut-friendly tacos while on a low FODMAP diet is achievable. Commercial options like Fody Foods offer the convenience of a pre-mixed, lab-tested seasoning, providing peace of mind for those with sensitivities. For those who prefer a more hands-on approach and want complete control over ingredients, a homemade recipe using safe spices and alternatives is an excellent choice. By understanding which ingredients to avoid (onion and garlic powder) and exploring the wealth of flavorful alternatives, you can make taco night a regular, enjoyable, and symptom-free event.

For more in-depth information about the low FODMAP diet and certified products, consider checking out the resources on the official Monash University FODMAP Diet website, which pioneered the research in this area.

Key Takeaways

Identify High-FODMAPs: Conventional taco seasonings are high in fructans due to onion and garlic powder, which can cause IBS symptoms.
Look for Certified Brands: Certified low FODMAP brands like Fody Foods, Casa de Sante, and Smoke N Sanity are lab-tested and safe for those following the diet.
Make Your Own: A simple homemade blend of paprika, cumin, oregano, salt, and pepper offers full ingredient control and customizability.
Use Flavor Replacements: Incorporate garlic-infused oil or a pinch of asafoetida (hing) to replace the savory flavor of onion and garlic without the FODMAPs.
Embrace Customization: Whether store-bought or homemade, experimenting with spice levels and safe flavor boosters like fresh chives can enhance your taco experience.

Frequently Asked Questions

Regular store-bought taco seasonings are typically high in FODMAPs because they contain onion and garlic powder, which have high levels of fructans that can trigger IBS symptoms in sensitive individuals.

A low FODMAP taco seasoning typically includes a blend of spices such as chili powder (pure, without additives), cumin, paprika, oregano, salt, and black pepper. Some recipes also use ground coriander and a dash of cayenne pepper for heat.

For onion and garlic flavor without the FODMAPs, you can use garlic-infused oil, asafoetida (hing), or the green parts of scallions and chives. The fructans in these items are water-soluble, so using oil infusions avoids them entirely.

Several brands offer certified low FODMAP taco seasonings, including Fody Foods, Casa de Sante, and Smoke N Sanity. These products have been lab-tested to ensure they are safe for a low FODMAP diet.

Pure chili powder (powdered chilis only) is low FODMAP in a 1-teaspoon serving. However, pre-mixed 'chili powder' blends, especially in the US, often contain high-FODMAP onion and garlic powder, so it's essential to read the ingredients list carefully.

Yes, low FODMAP taco seasoning is versatile and can be used in a variety of dishes. It works well as a rub for chicken or beef, as a seasoning for vegetables, or mixed into sauces for dishes like enchiladas and burritos.

The 'better' choice depends on your needs. Buying certified products like Fody or Casa de Sante offers convenience and guaranteed safety. Making your own blend at home is typically more budget-friendly and gives you complete control over ingredients and flavor intensity.