Nutrition Diet: Is everything bagel seasoning low FODMAP?

October 17, 2025 •

4 min read

Studies show that up to 75% of people with IBS experience relief from symptoms on a low FODMAP diet. For those following this specialized eating plan, a common question arises: Is everything bagel seasoning low FODMAP? The simple answer is that traditional seasoning is not, but there are flavorful and safe alternatives available for a sensitive gut.

Quick Summary

Standard everything bagel seasoning contains high-FODMAP ingredients like dried garlic and onion. Low-FODMAP certified products and homemade recipes using safe substitutes, such as infused oils or specialized replacers, are effective alternatives.

Key Points

Standard Everything Bagel Seasoning is High FODMAP: The traditional seasoning contains high-FODMAP dried garlic and onion flakes, which can trigger IBS symptoms.
Fructans are the Problem: Garlic and onion contain fructans, a type of carbohydrate that is poorly absorbed in the gut and can lead to bloating and gas.
Use FODMAP-Safe Replacers: Homemade low FODMAP versions can be made using specialized, tested garlic and onion replacers to achieve the same flavor safely.
Certified Products are Available: Look for everything bagel seasoning with official certifications, like the Monash University Low FODMAP Certified™ logo, to ensure it's safe.
Garlic-Infused Oil is a Safe Alternative: Fructans are water-soluble but not oil-soluble, making garlic-infused oil a great way to add garlic flavor without the FODMAP content.
Consult a Dietitian: The low FODMAP diet is a temporary process best followed with professional guidance to ensure proper nutrition and accurate identification of trigger foods.
Green Scallion Tops are Safe: The green parts of spring onions are low FODMAP and can be used to add a mild, oniony flavor.

The Composition of Traditional Everything Bagel Seasoning

To understand whether everything bagel seasoning is low FODMAP, one must first look at its classic ingredient list. A typical store-bought blend, including popular versions like Trader Joe's 'Everything But the Bagel' seasoning, includes a combination of the following:

Sesame seeds (white and black)
Poppy seeds
Dried minced garlic
Dried minced onion
Flaky sea salt

The presence of dried minced garlic and dried minced onion is the key factor that makes the traditional seasoning a no-go on a low FODMAP diet. Both garlic and onion are high in fructans, which are a type of fermentable oligosaccharide (the 'O' in FODMAP). For individuals with irritable bowel syndrome (IBS), these poorly absorbed carbohydrates can trigger unpleasant digestive symptoms such as bloating, gas, and abdominal pain as they are fermented by gut bacteria.

Unfortunately, simply removing the visible pieces of garlic and onion is not effective. Fructans are water-soluble, meaning that if the seasoning was mixed with any liquid, the FODMAPs would have leached throughout the mixture. This makes traditional everything bagel seasoning unsuitable during the elimination phase of the diet, as it would be impossible to guarantee the removal of all fructan content.

Low FODMAP Alternatives and How to Make Your Own

The good news for flavor-seekers is that a low FODMAP diet doesn't have to be bland. There are several excellent ways to get the signature savory flavor of everything bagel seasoning without the high FODMAP ingredients. You can opt for commercially certified products or easily create your own blend at home.

Commercially Available Low FODMAP Seasonings

Some manufacturers specifically cater to the low FODMAP market. For instance, brands like Smoke n Sanity offer Monash University-certified low FODMAP everything bagel seasoning. These products are formulated with specialized, FODMAP-free flavorings to mimic the taste of garlic and onion, so you can enjoy them safely. Always look for certification logos, like the Monash University Low FODMAP Certified™ trademark, to be sure.

DIY Low FODMAP Everything Bagel Seasoning

Creating your own batch at home gives you complete control over the ingredients. This recipe uses safe alternatives to achieve a delicious flavor profile:

Ingredients:
- 2 tbsp white sesame seeds
- 2 tbsp black sesame seeds (or additional white)
- 2 tbsp poppy seeds
- 1 tbsp flaky sea salt (to taste)
- 1 tbsp ground dried chives
- 1/2 tsp low FODMAP garlic powder replacement (e.g., FreeFod or Fodmazing)
- 1/2 tsp low FODMAP onion powder replacement (e.g., FreeFod or Fodmazing)
- Alternative for garlic/onion: A pinch of asafoetida powder, which provides a similar flavor profile when cooked with oil.
Instructions:
1. Toast the sesame and poppy seeds in a dry pan over medium heat for a few minutes, until they are fragrant and lightly golden. This step is optional but enhances the flavor.
2. Let the toasted seeds cool completely to prevent clumping.
3. In a small bowl, combine the cooled seeds, salt, dried chives, and low FODMAP garlic and onion powders. Mix well.
4. Store the seasoning in an airtight container in a cool, dry place. The blend should last for several months.

The Low FODMAP Diet Explained

The low FODMAP diet is a temporary, three-phase elimination plan designed to manage symptoms of IBS and other functional gut disorders. It should be undertaken with the guidance of a healthcare professional or registered dietitian. The three phases are:

Elimination: All high FODMAP foods are removed for a period of 2 to 6 weeks to reduce gut distress. If symptoms improve, it confirms that FODMAPs are likely the trigger.
Reintroduction: High FODMAP foods are systematically reintroduced, one food group at a time, to identify which specific FODMAPs a person is sensitive to and at what quantity.
Personalization: Based on the reintroduction phase, a personalized long-term diet is created that avoids or limits only the problematic FODMAPs, allowing for maximum dietary freedom and gut health.

For those sensitive to fructans, knowing how to substitute ingredients in seasonings like the everything bagel mix is crucial for moving successfully through these phases.

Everything Bagel Seasoning: Traditional vs. Low FODMAP


Feature	Traditional Seasoning	Low FODMAP Alternative
Key Ingredients	Sesame seeds, poppy seeds, dried minced garlic, dried minced onion, salt.	Sesame seeds, poppy seeds, low FODMAP garlic/onion replacers, dried chives, salt.
FODMAP Status	High FODMAP due to fructans in garlic and onion.	Low FODMAP, safe for those with IBS when using certified products or safe alternatives.
Gut Impact	Can trigger IBS symptoms like bloating and gas in sensitive individuals.	Designed to be well-tolerated, avoiding the gut distress caused by fructans.
Source	Found in most grocery stores and bulk spice sections.	Often requires searching for certified brands or making a homemade version from scratch.

Conclusion: Enjoying Flavor Without the Flare-Up

While traditional everything bagel seasoning is, unfortunately, not low FODMAP due to its high fructan content from garlic and onion, this does not mean it's off-limits forever. For those navigating a sensitive gut, excellent low FODMAP alternatives exist. These include commercially available certified products from specialized brands and simple homemade versions using safe replacers like garlic-infused oil, dried chives, and FODMAP-tested garlic/onion powders. By understanding the ingredients and leveraging the right substitutes, you can continue to enjoy the familiar, savory, and crunchy taste on your favorite foods without experiencing digestive upset. The path to a happy gut involves smart substitutions, not sacrificing flavor entirely. Following the low FODMAP diet phases carefully allows for symptom relief and the discovery of your personal food triggers, leading to a more comfortable and varied diet in the long term.

This article is for informational purposes only and is not intended as medical advice. Always consult a healthcare professional before starting any new diet or treatment.

Frequently Asked Questions

The primary high FODMAP ingredients in traditional everything bagel seasoning are dried minced garlic and dried minced onion. These contain fructans, which are poorly absorbed carbohydrates that can cause digestive issues for individuals with IBS.

No, simply picking out the pieces is not sufficient. FODMAPs, including the fructans in garlic and onion, are water-soluble. This means that if the seasoning is added to any liquid or cooked in a dish, the FODMAPs will have leached out into the food.

Yes, some brands, like Smoke n Sanity, offer Monash University-certified low FODMAP versions of everything bagel seasoning. These use specialized, FODMAP-safe ingredients to mimic the flavor of garlic and onion.

You can use low FODMAP certified garlic and onion powder replacers, like those from FreeFod or Fodmazing. Other alternatives include garlic-infused oil or a pinch of asafoetida powder, which provides a cooked onion and garlic flavor.

Yes, asafoetida powder, also known as 'hing,' is a common substitute in low FODMAP cooking. When cooked in oil, it provides a pungent, cooked onion and garlic-like flavor. Just a small amount is needed.

Garlic-infused oil is excellent for adding flavor to cooked dishes, but it is not suitable for a dry seasoning blend like everything bagel seasoning. Instead, use a low FODMAP certified garlic powder replacement or asafoetida for the dry mixture.

The low FODMAP diet is primarily used to manage symptoms for people diagnosed with IBS or SIBO. You should always consult with a doctor or dietitian before starting this diet, as it is restrictive and is designed as a temporary elimination plan.