Is Oregano OK on a Low FODMAP Diet? A Comprehensive Guide

January 2, 2026 •

3 min read

According to research by Monash University, the leading authority on FODMAPs, oregano is considered low FODMAP and safe for consumption in normal serving sizes. So, for those asking, 'Is oregano ok on low fodmap?', the answer is a resounding yes.

Quick Summary

Oregano is a certified low FODMAP herb suitable for flavoring dishes in both fresh and dried forms. It can be safely incorporated into your diet in moderate amounts to enhance meals while managing IBS symptoms.

Key Points

Yes, it's low FODMAP: Oregano is a certified low FODMAP herb by Monash University in typical serving sizes.
Both forms are safe: You can use both fresh and dried oregano to add flavor to your meals on a low FODMAP diet.
Be cautious with supplements: Concentrated oregano oil supplements may have different FODMAP profiles and are not recommended without consulting a professional.
Flavor without the triggers: Use oregano to enhance recipes, providing robust flavor without relying on high FODMAP ingredients like garlic and onion.
Pair with other safe herbs: Oregano complements other low FODMAP herbs such as basil, thyme, and rosemary, allowing for creative, flavorful cooking.
Check your spices: Always check the ingredients of pre-mixed spice blends to ensure they don't contain high FODMAP components like onion or garlic powder.

Understanding Oregano and the Low FODMAP Diet

Following a low FODMAP diet can often mean giving up high-flavor ingredients like onion and garlic, which are rich in fructans and can trigger digestive distress in individuals with Irritable Bowel Syndrome (IBS). This makes finding flavor alternatives crucial. Oregano, a staple in Mediterranean and Mexican cuisine, is an excellent low-FODMAP option for adding depth to your meals.

Monash University, the research body responsible for developing the low FODMAP diet, has tested and certified oregano as a low-FODMAP herb. This means its carbohydrate content is minimal enough not to cause issues for most people following the diet. As with any food on the low FODMAP plan, portion size is important, but standard culinary amounts of oregano are considered safe.

Using Oregano in Your Cooking

Oregano's versatility makes it a perfect addition to a wide range of low FODMAP recipes. It pairs exceptionally well with other low-FODMAP herbs such as basil, thyme, and rosemary.

Here are some ideas for incorporating oregano:

Roasted Vegetables: Sprinkle dried oregano over vegetables like carrots, zucchini, or bell peppers before roasting for an earthy, savory flavor.
Tomato Sauces: Add dried oregano to homemade, onion and garlic-free tomato sauce for pasta or pizza. For a deeper flavor, add the dried herbs early in the cooking process.
Dressings and Marinades: Blend fresh or dried oregano into salad dressings made with garlic-infused oil and lemon juice. This works well for marinating chicken or fish before grilling.
Soups and Stews: A pinch of dried oregano can elevate the flavor of chicken or vegetable broths and soups.

Fresh vs. Dried Oregano on Low FODMAP

Both fresh and dried oregano are suitable for the low FODMAP diet, but they have different flavor profiles and ideal uses.


Feature	Fresh Oregano	Dried Oregano
Flavor	Bright, peppery, and more delicate.	More potent, earthy, and concentrated.
When to Add	Best added towards the end of cooking to preserve its delicate flavor.	Add at the beginning of cooking to allow the flavor to develop.
Potency	Less potent. Use a larger quantity compared to dried.	More potent. Use about one-third the amount of fresh oregano called for in a recipe.
Storage	Store with stems in water, covered with a bag, in the fridge. Use within a week.	Store in an airtight container in a cool, dry place away from sunlight. Lasts for months.

Oregano Oil and Supplements: A Word of Caution

While culinary oregano is low FODMAP, the same cannot be said for concentrated supplements like oregano oil. Supplements may contain different FODMAP profiles or other additives that could trigger symptoms. If you are considering using oregano oil or supplements, it is best to consult a healthcare professional or registered dietitian who specializes in the low FODMAP diet.

Building Flavor with Low FODMAP Herbs and Spices

Expanding your spice rack beyond oregano is key to enjoying a variety of flavorful low FODMAP meals. Many individual herbs and spices are naturally low in FODMAPs and can be safely included.

Low FODMAP Herbs and Spices:

Basil
Thyme
Rosemary
Paprika
Cumin
Cinnamon
Ginger
Chives (green parts)
Dill
Turmeric

High FODMAP Ingredients to Avoid in Spice Blends:

Garlic and onion powder: These are highly concentrated sources of fructans and are common triggers for IBS. Instead, use garlic-infused oil to get garlic flavor without the FODMAPs.
"Natural flavorings" or "spice blends": If the label doesn't specify the ingredients, it could contain high FODMAP components.

Conclusion

Oregano is a safe and beneficial herb for individuals following a low FODMAP diet. Both fresh and dried forms can be used in moderation to add significant flavor to meals, helping to prevent the diet from feeling bland. Remember to use garlic-infused oil for garlic flavor, be mindful of portion sizes, and check labels for hidden high-FODMAP ingredients in pre-made mixes. By leveraging herbs like oregano, you can continue to enjoy delicious and satisfying meals while effectively managing your digestive health.

For more detailed information on specific serving sizes and other tested foods, consider consulting the official Monash University FODMAP app.

Frequently Asked Questions

Yes, dried oregano is considered low FODMAP in typical serving sizes and is a safe ingredient to use for cooking while following the diet.

Yes, just like its dried counterpart, fresh oregano is low FODMAP and is perfectly fine to use in your recipes.

It is not recommended to use oregano oil supplements without consulting a dietitian. The concentration and FODMAP profile of supplements may differ from the herb and could trigger symptoms.

Monash University has certified oregano as low FODMAP in standard culinary serving sizes, meaning the small amounts typically used for flavoring are safe. Portion size still matters, but standard use is acceptable.

No, both garlic and onion powder are high in fructans and are common triggers for IBS symptoms. Use alternatives like garlic-infused oil or the green parts of spring onions for flavor.

Many herbs are low FODMAP. Some examples include basil, thyme, rosemary, parsley, chives, and dill.

The most reliable source is Monash University, which provides a comprehensive app listing tested foods and their FODMAP content. Consulting a registered dietitian is also highly recommended.