For many navigating the low FODMAP diet, finding flavorful spices that don't trigger digestive symptoms can be a challenge. Thankfully, pure cinnamon is one of the safest and most versatile options available. This guide explores the details of incorporating this popular spice into your diet, including safe serving sizes, different varieties, and how to avoid high-FODMAP pitfalls.
What Are FODMAPs?
FODMAP is an acronym for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These are short-chain carbohydrates that are poorly absorbed by some people in the small intestine. For individuals with irritable bowel syndrome (IBS), these fermentable carbs can draw excess water into the gut and be fermented by gut bacteria, leading to uncomfortable symptoms like bloating, gas, abdominal pain, and diarrhea. The low FODMAP diet is a short-term elimination diet used to identify which of these carbohydrates trigger symptoms in a particular person.
Is Pure Cinnamon a Low FODMAP Spice?
The good news is that pure cinnamon powder is low in FODMAPs, making it a safe choice during all phases of the diet. Monash University's app, which provides certified FODMAP information, indicates that a serving of ground cinnamon is low FODMAP at 1/2 teaspoon (2g). Other sources suggest up to a teaspoon (5g) may be tolerated per serving, though individual tolerance can vary.
What makes cinnamon low FODMAP?
Cinnamon's safety lies in its composition. The spice's characteristic flavor comes primarily from cinnamaldehyde, not fermentable carbohydrates. It is inherently low in fructose and polyols, the types of FODMAPs often found in other plant-based foods. Because it contains negligible amounts of fermentable sugars, it does not contribute to the same digestive distress as high-FODMAP foods like onions or honey.
Ceylon vs. Cassia Cinnamon: What's the Difference?
When purchasing cinnamon, you might notice two main varieties: Cassia and Ceylon. The primary difference is their coumarin content, a natural chemical that can cause liver damage in high concentrations. For most people, this is not a concern, but it is a factor to consider for frequent, high-volume consumption.
| Feature | Cassia Cinnamon | Ceylon Cinnamon | FODMAP Status |
|---|---|---|---|
| Origin | China, Indonesia, Vietnam | Sri Lanka (predominantly) | Low in standard serving sizes |
| Flavor | Stronger, more pungent, spicier | Milder, sweeter, more delicate | Low in standard serving sizes |
| Coumarin Content | High | Very low | - |
| Availability | Most common and widely available | Less common, sometimes labeled "true cinnamon" | - |
| Consideration | Best for occasional use; avoid if concerned about liver health or consuming large amounts regularly. | Better for frequent, regular use due to low coumarin content, though more expensive and harder to find. | - |
For those on a low FODMAP diet, both varieties are safe in the recommended small doses, but frequent consumers might prefer the lower coumarin content of Ceylon cinnamon for extra caution.
Cooking with Low FODMAP Cinnamon
Incorporating cinnamon into a low FODMAP diet is straightforward. Here are a few tips:
- Flavor your breakfast: Sprinkle cinnamon into low FODMAP oatmeal, chia pudding, or on sliced low FODMAP fruit like bananas or firm berries.
- Enhance low FODMAP baked goods: Use it in recipes for muffins, bread, or cookies made with low FODMAP flours..
- Make cinnamon-spiced tea: Steep a cinnamon stick or add a pinch of powder to hot water for a soothing, aromatic beverage.
- Season savory dishes: Pair cinnamon with other low FODMAP spices like ginger, cumin, and paprika to create flavor-packed savory dishes.
- Check labels for hidden FODMAPs: Be vigilant when buying pre-packaged mixes, sauces, or flavored cereals, as they can contain high FODMAP ingredients like honey, high fructose corn syrup, or concentrated fruit juices.
Other Low FODMAP Spices to Consider
If you're looking to build your spice cabinet, many other spices are also low FODMAP and safe for consumption:
- Allspice
- Asafoetida powder (a great low FODMAP substitute for onion and garlic)
- Black pepper
- Cardamom
- Chili powder (in small amounts)
- Cloves
- Coriander seed
- Cumin
- Fennel seeds
- Ginger root
- Nutmeg
- Paprika
- Saffron
- Turmeric
Conclusion
In summary, the answer to "Is cinnamon low FODMAP?" is a resounding yes, provided you stick to a moderate serving size and use pure ground cinnamon. It is a valuable tool for adding warmth and flavor to meals without risking digestive upset. For those with a very sensitive system or who use cinnamon frequently, choosing Ceylon over Cassia can provide additional peace of mind regarding coumarin levels. As always, pay attention to your body's response, and check processed food labels for any hidden high FODMAP additives.
For more detailed information and the largest FODMAP database, consider consulting the official Monash University FODMAP blog and app: https://www.monashfodmap.com/blog/using-herbs-spices-low-fodmap-diet/.
