Is Wormwood Low FODMAP? Navigating Gut Health with Caution

January 2, 2026 •

4 min read

Over one in seven adults worldwide experience Irritable Bowel Syndrome (IBS), leading many to consider restrictive diets like the low FODMAP plan. As a traditional digestive aid, the question arises: is wormwood low FODMAP and safe for sensitive guts?

Quick Summary

Examines the low FODMAP status of wormwood according to Monash University guidelines, details potential health benefits for digestion, and highlights crucial safety warnings regarding thujone content.

Key Points

Wormwood is Untested: Monash University, the authority on the low FODMAP diet, has not tested wormwood, so its FODMAP content is officially unknown and it should be avoided during the elimination phase.
Thujone is a Concern: Wormwood contains thujone, a potentially toxic compound that can cause seizures and other serious side effects in high doses; FDA regulations require commercial products to be thujone-free.
Rely on Safer Alternatives: Numerous herbs like peppermint, thyme, rosemary, and basil are confirmed low FODMAP and are safer choices for flavoring and digestive comfort.
Avoid Unregulated Forms: Unregulated wormwood supplements, tinctures, and essential oils are particularly risky as they may contain higher concentrations of thujone.
Consult a Dietitian: It is crucial to consult with a healthcare professional or registered dietitian before incorporating any untested or potentially risky herb like wormwood into your diet, especially if you have IBS.
Traditional Uses vs. FODMAP Safety: While wormwood has traditional uses for digestion, these benefits do not confirm its safety on a low FODMAP diet, and official test results are necessary.

What Does Monash University Say About Wormwood's FODMAP Content?

Monash University in Melbourne, Australia, developed the low FODMAP diet and maintains the definitive database of tested foods. As of the latest information, common wormwood (Artemisia absinthium) has not been specifically tested and categorized by Monash. This means its FODMAP content is unknown.

For those strictly following the elimination phase of the low FODMAP diet, any untested product is typically avoided to prevent triggering symptoms. The Monash team notes that many herbs are naturally low FODMAP, but this is a generalization, and specific testing is required for certainty.

The Artemisia Family and Small Quantities

Wormwood belongs to the Artemisia family, which also includes mugwort. For mugwort, Monash advises that while it is untested, other herbs in the same family have been found to be low FODMAP, suggesting a low risk when consumed in small to moderate quantities. This does not, however, confirm a low FODMAP status for wormwood, and caution is still advised, especially during the elimination phase of the diet.

Wormwood vs. Confirmed Low FODMAP Herbs: A Comparison Table

For individuals on a low FODMAP diet seeking digestive support or flavor, relying on tested herbs is the safest approach. The table below compares wormwood with several Monash-tested alternatives.


Herb	FODMAP Status	Primary Use/Flavor Profile	Safety Considerations
Wormwood	Untested by Monash	Intense bitterness, traditionally for digestion	Contains thujone; potential toxicity in high doses
Peppermint	Confirmed Low FODMAP	Fresh, sweet aroma; commonly for digestive comfort	Safe when consumed as tea or in controlled doses
Thyme	Confirmed Low FODMAP	Earthy, slightly minty; excellent for savory dishes	Very safe for flavoring in typical low FODMAP quantities
Rosemary	Confirmed Low FODMAP	Piney, lemony, and woody flavor; pairs well with meats	Generally safe for culinary use
Basil	Confirmed Low FODMAP	Sweet, pungent, and peppery; fresh is best	Safe in common culinary amounts
Ginger	Confirmed Low FODMAP	Pungent and spicy; aids digestion and nausea	Safe for typical dietary use

Potential Benefits and Significant Safety Concerns

While not confirmed as low FODMAP, wormwood has a long history of use in traditional medicine. It is considered a "bitter," which stimulates digestive enzymes and bile production, potentially aiding digestion and appetite. Some early research, including a double-blind study, suggested wormwood might help manage symptoms of Crohn's disease, but this research requires further confirmation and does not relate to its FODMAP content.

Warning: The Thujone Compound A major safety consideration for wormwood is the compound thujone. Thujone can be toxic in high doses and affects the central nervous system, potentially causing seizures.

Regulation: The U.S. Food and Drug Administration (FDA) requires commercial products containing wormwood (like some beverages and supplements) to be thujone-free or below a negligible threshold.
Unregulated products: Wormwood teas, tinctures, and essential oils are generally unregulated and can contain higher levels of thujone. These are particularly risky.
High-risk individuals: Wormwood should be avoided entirely by pregnant or breastfeeding women, individuals with kidney disorders, epilepsy, or allergies to plants in the Asteraceae family (like ragweed).

Due to these serious safety concerns and the lack of FODMAP data, exercising extreme caution with wormwood is necessary, especially if you have a sensitive gut.

Low FODMAP Alternatives for Flavor and Digestive Support

Many excellent and safe low FODMAP herbs and spices can be used in place of wormwood. For digestive support, peppermint is a well-regarded option, and ginger can help with nausea. For culinary applications, consider these reliable choices:

Flavoring Oil: Garlic-infused olive oil provides a savory garlic flavor without the fructans that trigger IBS symptoms.
Dried Herbs: A wide range of dried herbs like oregano, basil, thyme, and rosemary are low FODMAP and add robust flavor.
Spices: Most spices are low FODMAP; however, it's wise to double-check for garlic or onion powders in pre-mixed blends.
Herbal Teas: Peppermint tea is a great low FODMAP option for after-meal digestion. Ginger tea can also be soothing.

For the most accurate and up-to-date information on serving sizes, always use the Monash University FODMAP Diet App.

Navigating the Low FODMAP Diet with Untested Foods

The FODMAP diet is a three-phase process: elimination, reintroduction, and personalization. The proper way to handle an untested food like wormwood is as follows:

Elimination Phase: Avoid wormwood entirely during the initial strict elimination phase. This allows your gut to calm down and helps you establish a baseline for your symptom triggers.
Reintroduction Phase: If your symptoms improve during elimination, you might choose to challenge wormwood. This should be done cautiously, preferably under the supervision of a dietitian. Start with a very small, thujone-free amount.
Personalization Phase: Based on your challenge results, you can determine if you can tolerate wormwood and in what quantity. Given the safety risks, many people opt to stick with confirmed low FODMAP alternatives.

Conclusion

In summary, wormwood is not officially classified as low FODMAP because it remains untested by Monash University, the authoritative source on the diet. While some products are marketed as low FODMAP based on a general herbs rule, this is risky and not definitive. The presence of thujone, a potentially toxic compound, adds another layer of significant concern, making it a high-risk herb for individuals with sensitive guts.

For anyone on the low FODMAP diet, particularly those in the elimination phase, it is far safer to rely on Monash-tested herbs like peppermint, thyme, and rosemary for flavoring and digestive support. Always consult a healthcare professional, especially a registered dietitian, before incorporating new supplements or herbs into your diet. For more information on wormwood's benefits and risks, please read the overview on Verywell Health.

By prioritizing confirmed low FODMAP foods and being mindful of the potential dangers of untested products, you can better manage your symptoms and maintain a healthy, happy gut.

Frequently Asked Questions

Wormwood extract is not officially low FODMAP as Monash University has not tested it. Even thujone-free extracts, while potentially safer from a toxicity standpoint, should be avoided during the elimination phase of the low FODMAP diet until they are tested.

It is not recommended to use wormwood tea on a low FODMAP diet, especially during the strict elimination phase. The FODMAP content is unknown, and the tea may contain varying levels of thujone, posing a safety risk.

Thujone is a compound found in wormwood that can be toxic in high doses and affect the central nervous system, potentially causing seizures. For this reason, many commercial products are regulated to contain negligible amounts, but unregulated products like tinctures may contain higher, unsafe levels.

For flavor, you can use tested low FODMAP herbs like peppermint, thyme, rosemary, and basil. For digestive support, peppermint tea or ginger are good low FODMAP alternatives.

The most reliable method is to check the Monash University FODMAP Diet App. It is the definitive database of tested foods and provides information on safe serving sizes.

Wormwood has been historically used for digestive issues and some limited research has explored its potential benefits for conditions like Crohn's disease, but there is no definitive evidence supporting its use specifically for IBS within a low FODMAP context.

You can, but only after completing the strict elimination phase of the low FODMAP diet and preferably under a dietitian's guidance. Use a regulated, thujone-free product and start with a very small amount to assess your tolerance cautiously.