What Herbs Are FODMAP Friendly and Which to Avoid?

According to Monash University, a world leader in FODMAP research, most herbs are naturally low in FODMAPs and are a fantastic way to add flavor to meals. This is excellent news for individuals following a low FODMAP diet, who can use a wide variety of fresh and dried herbs to enhance their cooking without triggering irritable bowel syndrome (IBS) symptoms. However, a few herbs can cause issues in larger quantities or when combined in pre-made blends.

Quick Summary

A vast majority of herbs are low-FODMAP, providing great flavor for those with digestive sensitivities, especially when used fresh or as single ingredients. However, some items and pre-made blends can be high in FODMAPs and should be used with caution, particularly those containing garlic or onion powder.

Key Points

• Most Herbs are Low-FODMAP: The majority of individual herbs, both fresh and dried, are naturally low in FODMAPs and safe for a sensitive gut.

• Watch Out for Pre-Made Blends: Many commercial seasoning mixes contain high-FODMAP ingredients like garlic and onion powder, so it is safer to create your own blends.

• Use Infused Oils for Garlic/Onion Flavor: Flavor without the FODMAPs by using garlic- or onion-infused oils instead of the whole ingredient.

• Consider Specific Plant Parts: Some plants, like fennel, have low-FODMAP leaves but a high-FODMAP bulb, so it is important to know which parts are safe.

• Fresh vs. Dried Potency Varies: Dried herbs are more potent than fresh ones. If substituting, use about one-third of the amount of dried herb compared to fresh.

• Chamomile and Chili Require Caution: While some teas like chamomile can be soothing, they contain FODMAPs. Additionally, capsaicin in chili can aggravate IBS symptoms for some individuals.

Understanding FODMAPs and Herbs

FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These are short-chain carbohydrates that can be poorly absorbed in the small intestine, leading to symptoms like bloating, gas, and abdominal pain in sensitive individuals, such as those with IBS. When it comes to flavoring, herbs are generally a safe and flavorful addition to a low-FODMAP diet. By focusing on individual herbs and homemade blends, you can easily control your FODMAP intake.

Fresh vs. Dried Herbs: What to Know

One common question is whether the FODMAP content differs between fresh and dried herbs. In general, low-FODMAP herbs are safe to consume in either form. However, there are some important considerations when cooking with them:

• Flavor concentration: Dried herbs are typically more potent than their fresh counterparts, so you will need less of them. A good rule of thumb is to use about one-third of the amount of dried herb when substituting for fresh.
• Flavor release: Add dried herbs earlier in the cooking process to allow their flavors to develop, while fresh herbs with more delicate oils are best added towards the end.
• Splurge on fresh: Some herbs, like parsley and chives, lose a significant amount of flavor when dried. It may be worth investing in fresh versions of these to get the best taste.

Low-FODMAP Herbs for Flavorful Cooking

The good news is that there is a long list of low-FODMAP herbs you can enjoy freely. These can be used alone or in creative combinations to enhance your meals. Always check the ingredients list on pre-packaged blends, as they often contain high-FODMAP additions like onion or garlic powder.

Common low-FODMAP herbs include:

• Basil: A staple in Italian and Thai cuisine, basil is safe to use both fresh and dried.
• Rosemary: This hardy herb is low in FODMAPs and excellent for flavoring meats and roasted vegetables.
• Thyme: With its earthy and slightly minty flavor, thyme is a versatile low-FODMAP choice.
• Oregano: A key ingredient in many Italian and Greek dishes, oregano is perfectly suitable.
• Chives: The green parts of chives are low in FODMAPs and provide a mild, onion-like flavor.
• Cilantro (Coriander leaves): An essential herb in Mexican and Asian cooking, cilantro is low in FODMAPs.
• Parsley: Both fresh and dried parsley are safe options for adding a vibrant, fresh note to many dishes.
• Mint: A refreshing herb that can be used in teas, desserts, and savory dishes.
• Dill: This herb works well with fish and potatoes and is considered low-FODMAP.
• Sage: A flavorful, low-FODMAP herb often paired with poultry and pork.

High-FODMAP and Potentially Problematic Ingredients

While most individual herbs are low-FODMAP, some ingredients commonly mistaken for or mixed with herbs are high in FODMAPs and should be avoided or used with caution during the elimination phase of the diet.

Herbs and flavorings to avoid or limit:

• Garlic and onion: The most common high-FODMAP culprits found in pre-made seasoning mixes. While the fructans in garlic and onion are problematic, their flavor can be safely achieved by using garlic- or onion-infused oils, as the FODMAPs are not oil-soluble.
• Fennel (bulb): While the leaves are low-FODMAP, the bulb contains high levels of fructans and should be avoided. Fennel seeds, however, are low-FODMAP in small servings.
• Chamomile tea: Often recommended for digestive issues, it contains polyols and should be used with caution, especially during the elimination phase.
• Large quantities of chili: Chillies contain a natural chemical called capsaicin, which some people with IBS are sensitive to, as it can aggravate symptoms. Limit your intake if you notice a reaction.

Comparison Table: Low vs. High FODMAP Seasonings

This table provides a quick reference for making informed choices about common herbs and flavorings.

Item	FODMAP Status	Notes
Basil (Fresh & Dried)	Low	A safe and versatile herb.
Rosemary (Fresh & Dried)	Low	Ideal for roasted dishes and marinades.
Garlic	High	Contains high levels of fructans. Use garlic-infused oil instead.
Onion	High	A common source of fructans. Use the green parts of scallions or onion-infused oil.
Chives (Green Parts)	Low	Offers an onion-like flavor without the FODMAP content.
Fennel (Bulb)	High	The bulb is high in fructans and should be avoided.
Fennel Seeds	Low (in small servings)	Low-FODMAP in controlled quantities.
Chamomile Tea	High (Polyols)	Can be problematic for some individuals with IBS.
Cumin Powder	Low (in small servings)	Low in small quantities, check Monash app for serving size.

Cooking with Low-FODMAP Herbs

To get the most out of your low-FODMAP herbs while avoiding digestive upset, consider the following practices:

1. Use infused oils: One of the most effective ways to replace the flavor of onion and garlic is to use infused oils. The fructans are water-soluble, so they will not transfer from the solid garlic or onion into the oil during the infusion process. This allows you to safely enjoy that flavor profile.
2. Make your own blends: Avoid pre-made spice blends, as they are often filled with onion and garlic powder. Instead, create your own custom mixtures using approved individual herbs and spices.
3. Experiment with fresh herbs: Don't shy away from fresh herbs. Adding fresh basil, cilantro, or parsley toward the end of cooking can brighten a dish and add a new layer of flavor that is completely safe for your gut.
4. Leverage specific parts of plants: Remember that different parts of a plant can have different FODMAP levels. For example, the green tops of scallions and the leaves of fennel are low-FODMAP, while the bulbs are not.

Conclusion: Savoring Flavor Without Fear

For those on a low-FODMAP diet, incorporating a rich variety of herbs is not only possible but encouraged. By understanding which herbs are safe in their fresh or dried forms and which high-FODMAP ingredients to avoid, you can continue to create flavorful and satisfying meals. Focusing on individual herbs like basil, oregano, and thyme, and making smart substitutions for garlic and onion, will ensure your dishes are full of flavor without triggering unwanted digestive symptoms. Always remember to check product labels, especially for pre-made seasoning mixes, to ensure they don't contain hidden high-FODMAP ingredients. With a little knowledge, a restricted diet can still be an exciting culinary journey.

For more detailed information and serving sizes verified by laboratory testing, consider using the Monash University Low FODMAP Diet™ App.

Frequently Asked Questions

Can I use dried herbs on a low FODMAP diet?

Yes, most dried herbs are low in FODMAPs and can be used to add flavor to your meals. Since dried herbs are more potent than fresh ones, you should use about one-third of the amount a recipe calls for if substituting.

Are chives low FODMAP?

Yes, the green parts of chives are low-FODMAP and are an excellent way to get a mild, onion-like flavor without the high-FODMAP content found in onions and garlic.

How can I get garlic and onion flavor without the FODMAPs?

You can safely incorporate garlic and onion flavor by using infused oils. The FODMAPs in these ingredients are water-soluble and do not infuse into the oil, so the oil itself remains low-FODMAP.

Are pre-made herb and spice blends safe on a low FODMAP diet?

You should use caution with pre-made blends and always read the ingredients list. Many commercial mixes contain high-FODMAP ingredients like onion and garlic powder, so it is generally safer to make your own from scratch using individual herbs.

What parts of the fennel plant are low FODMAP?

The leaves and seeds of the fennel plant are low in FODMAPs and safe for consumption in small amounts. However, the fennel bulb is high in FODMAPs and should be avoided during the elimination phase.

Is chamomile tea high or low FODMAP?

Chamomile tea is considered high in polyols and can trigger IBS symptoms in some individuals. It is not a low-FODMAP option and should be used with caution.

Can I use fresh herbs like basil and cilantro?

Yes, fresh basil and cilantro are excellent low-FODMAP options. Both add vibrant flavor to a variety of cuisines and are generally well-tolerated.