What Makes Cinnamon Low FODMAP?
FODMAPs, an acronym for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols, are short-chain carbohydrates poorly absorbed by the small intestine. For individuals with a sensitive gut, these can draw water into the bowel and be rapidly fermented by gut bacteria, leading to uncomfortable symptoms like bloating, gas, and pain. Cinnamon is a spice derived from the inner bark of trees from the genus Cinnamomum and is prized for its aromatic flavor rather than its nutritional content. Crucially, its composition does not contain significant amounts of the specific fermentable carbohydrates that trigger symptoms in FODMAP-sensitive individuals, making it a safe and flavorful addition to the diet. The official Monash University Low FODMAP Diet App confirms that cinnamon is a safe ingredient.
Low FODMAP Serving Sizes for Cinnamon
As with most foods, especially herbs and spices, moderation is key. Even a low FODMAP food can become high FODMAP if consumed in a large enough quantity. For cinnamon, the safe serving size is quite generous for everyday cooking.
Monash University Guidance
- Ground Cinnamon: The Monash University Low FODMAP Diet app suggests that a serving of ground cinnamon up to 1/2 teaspoon is considered low FODMAP. Other sources suggest that even up to 1 teaspoon is generally well-tolerated.
- Listen to Your Body: It's important to remember that individual tolerance can vary. While 1/2 to 1 teaspoon is a safe guideline for most, it is always wise to monitor your symptoms and adjust your intake accordingly.
Ceylon vs. Cassia Cinnamon: A Low FODMAP Comparison
While both are referred to as 'cinnamon,' there are important differences between Ceylon and Cassia cinnamon, especially for those considering large medicinal doses. The key distinction lies in a compound called coumarin.
| Feature | Ceylon Cinnamon (Cinnamomum verum) | Cassia Cinnamon (Cinnamomum cassia) |
|---|---|---|
| Common Name | 'True' cinnamon | Standard cinnamon, Saigon cinnamon |
| Coumarin Content | Very low levels | High levels |
| Appearance | Tan-brown, fine, delicate scrolls | Reddish-brown, hard, hollow stick |
| Flavor Profile | Subtly sweet and delicate | Pungent and spicy |
| Recommendation for FODMAP Dieters | Can be used more liberally due to low coumarin levels, but still observe serving sizes. | Use in moderate amounts, sticking to low FODMAP serving sizes to avoid potential side effects from coumarin, especially with frequent use. |
How to Incorporate Cinnamon into a Low FODMAP Diet
Cinnamon is a versatile spice that can add warmth and depth to a variety of dishes. Integrating it effectively can make a low FODMAP diet feel less restrictive and more flavorful. Here are some simple ideas:
- Breakfast: Sprinkle on low FODMAP oatmeal, add to a smoothie made with lactose-free yogurt, or mix into low FODMAP pancake batter.
- Baked Goods: Use in low FODMAP recipes for muffins, cookies, or bread. Cinnamon adds a rich aroma that complements sweet treats perfectly.
- Savory Dishes: Combine with other low FODMAP spices like cumin, ginger, and turmeric in savory dishes such as roasted vegetables, curries, or stews.
- Drinks: Steep a cinnamon stick in hot water for a soothing tea or use ground cinnamon to add flavor to coffee.
What to Avoid: High FODMAP Ingredients to Watch For
While cinnamon itself is low FODMAP, many store-bought products that feature cinnamon are not. The following are common culprits that FODMAP dieters should watch for and read labels carefully to avoid:
- Honey: Often used as a sweetener in cinnamon-flavored products and is high in fructose.
- High-Fructose Corn Syrup: Another high FODMAP sweetener to look out for.
- Wheat: Found in many baked goods, such as cinnamon rolls and pastries, and is high in fructans.
- Onion and Garlic Powder: Sometimes added to spice blends for savory dishes and are high in FODMAPs.
- Large Doses of Cassia: As noted above, medicinal-level quantities of Cassia cinnamon can introduce excessive coumarin into the diet, which is best avoided.
Conclusion
For individuals managing a low FODMAP diet, cinnamon is a welcome and flavorful addition that is considered low FODMAP in typical serving sizes. By adhering to the recommended portion sizes (typically 1/2 to 1 teaspoon) and being mindful of other high FODMAP ingredients in processed foods, you can safely enjoy this versatile spice. Choosing pure Ceylon cinnamon is an excellent strategy for those particularly sensitive or who consume it frequently, due to its very low coumarin content. Always check food labels and consult with a registered dietitian for personalized advice to ensure your dietary choices align with your health goals. For the most up-to-date information on FODMAPs, you can refer to the official Monash University Low FODMAP Diet blog.
