What spices can I have on a FODMAP diet? The definitive guide to flavorful, gut-friendly cooking

October 22, 2025 •

4 min read

According to researchers at Monash University, the originators of the FODMAP concept, a low FODMAP diet can significantly reduce symptoms for up to 75% of people with Irritable Bowel Syndrome (IBS). This doesn't mean sacrificing flavor, but it does mean knowing what spices can I have on a FODMAP diet to replace high-FODMAP aromatics like garlic and onion.

Quick Summary

This guide provides an extensive list of low-FODMAP spices and herbs to safely flavor food, including replacements for garlic and onion. It covers using infused oils, making your own blends, and being mindful of potential non-FODMAP irritants.

Key Points

Embrace Safe Spices: Many individual spices like cumin, turmeric, ginger, and paprika are low-FODMAP and excellent for flavoring meals.
Use Garlic-Infused Oil: Fructans from garlic do not dissolve in oil, making garlic-infused oil a safe way to add garlic flavor.
Try Asafoetida for Onion Flavor: A tiny amount of this Indian spice can replicate the savory depth of onion when bloomed in hot oil.
Rely on Fresh Herbs: Herbs like basil, cilantro, oregano, and rosemary are naturally low-FODMAP and can be used liberally to add freshness.
Read Labels on Blends: Always check pre-made spice blends for hidden high-FODMAP ingredients like onion or garlic powder.
Be Cautious with Chili: While low-FODMAP in small amounts, capsaicin in chili can be a non-FODMAP irritant for some people with IBS.
Stock Up on Alternatives: Use the green parts of scallions and leeks as mild, onion-flavored alternatives to replace the high-FODMAP bulbs.

The Core Principles of the Low FODMAP Diet and Spices

The low FODMAP diet is a temporary elimination plan designed to identify triggers for gastrointestinal symptoms in individuals with IBS or SIBO. FODMAP stands for fermentable oligo-, di-, mono-saccharides and polyols, which are short-chain carbohydrates poorly absorbed by the small intestine. Spices, though not always considered a food group, can contain these fermentable sugars. The most notorious culprits are garlic and onion, which are high in fructans, a type of oligosaccharide.

Why Garlic and Onion are Excluded

Garlic and onion are foundational aromatics in many cuisines, but their high fructan content can cause significant digestive distress for sensitive individuals, leading to bloating, gas, and pain. This includes all forms: fresh, powdered, and salts. The key to flavorful low-FODMAP cooking is not simply removing these ingredients but replacing their unique savory depth with safer alternatives.

Low FODMAP Spices and Herbs for Flavorful Cooking

Building a low-FODMAP spice rack is the first step to ensuring your meals remain vibrant and exciting. The good news is that most herbs and spices are low-FODMAP, though caution is needed with pre-made blends that might hide high-FODMAP ingredients like onion or garlic powder.

Individual Low-FODMAP Spices

Asafoetida (Hing): A powerful, pungent Indian spice used as an onion/garlic substitute. A tiny pinch bloomed in hot oil is enough to add savory depth. Look for pure asafoetida powder, as some contain wheat flour fillers.
Cumin: Earthy, peppery, and a staple in Indian and Mexican cuisine, cumin is a low-FODMAP spice that helps reduce bloating and indigestion.
Coriander: Adds a citrusy and slightly nutty flavor. The seeds are ground into a powder, and the fresh leaves (cilantro) are also low-FODMAP.
Ginger: Excellent for digestive health and adds a zesty, pungent kick. Fresh or ground ginger is suitable.
Paprika: Derived from dried peppers, it adds a sweet, smoky, or fiery flavor and a vibrant color.
Turmeric: Offers an earthy flavor and brilliant yellow color, with potent anti-inflammatory benefits from its active compound, curcumin. Pair it with black pepper to enhance absorption.
Cinnamon: A warm, sweet spice perfect for both sweet and savory dishes, which may also aid in regulating blood sugar.
Cardamom: With a menthol-like, sweet flavor, cardamom has a soothing effect on the digestive tract.
Black Pepper: A pantry essential, black pepper stimulates digestive enzymes and is low-FODMAP.
Fennel Seeds: Possess a sweet, licorice-like flavor and are well-regarded for relieving gas and bloating.

Flavorful Alternatives for Garlic and Onion

Since garlic and onion are off the table, these alternatives can help recapture that critical savory base.


Ingredient to Avoid	Low-FODMAP Alternative	Notes
Garlic	Garlic-infused oil	The fructans are water-soluble, not fat-soluble, so the flavor infuses without the FODMAPs.
Onion	Asafoetida (Hing)	Use a tiny pinch in hot oil to mimic the aromatic base of onion.
Onion / Garlic Powder	Green tops of scallions or leeks, chives	These parts are low in fructans and provide a mild oniony flavor.
Garlic	Garlic scapes	The edible flower stalks of garlic, which have a milder garlic flavor.

Using Fresh Herbs

Fresh herbs are a fantastic way to add vibrant flavor without any FODMAP concerns. Many are naturally low-FODMAP and can be used generously to elevate dishes.

Basil: A Mediterranean staple, great for pastas and sauces.
Cilantro/Coriander: Adds a fresh, citrusy note to Mexican and Asian cuisine.
Oregano: Perfect for Italian and Mediterranean dishes.
Rosemary: Adds a woody, aromatic flavor to roasted meats and vegetables.
Thyme: Versatile and adds a peppery, minty flavor.
Dill: Often used with fish, salads, and vegetable dishes.
Mint: Known for its soothing effect on digestion.

Navigating Spice Blends and Potential Irritants

While most individual spices are safe, pre-made spice blends can be problematic. They frequently contain hidden onion or garlic powder for flavor enhancement. Always check the ingredient list. Alternatively, you can create your own low-FODMAP blends at home using safe spices like cumin, coriander, paprika, and turmeric.

For those who enjoy a bit of heat, be aware that while chili powder and flakes are low-FODMAP in small servings, the capsaicin in chili peppers can be a gut irritant for some people with IBS, regardless of FODMAP content. Start with a small amount and monitor your symptoms. Trusted low-FODMAP certified brands like Fody and Smoke 'n Sanity also offer safe, pre-made spice blends.

Conclusion: Your Flavorful Path Forward

Following a low FODMAP diet doesn't have to mean eating bland, uninspired food. By embracing a wide variety of safe herbs and spices—like asafoetida, cumin, turmeric, and fresh cilantro—you can create complex, delicious meals that support your digestive health. Using fat-soluble infused oils for garlic and onion flavor and carefully selecting or making your own spice blends are key strategies. With a little creativity and a well-stocked spice rack, you can make gut-friendly cooking a flavorful and enjoyable experience. For further detailed information and food lists, consult the official Monash University Low FODMAP Diet app, a definitive resource for FODMAP content.

Frequently Asked Questions

You can use garlic-infused oil to get the flavor of garlic, as the FODMAPs are not fat-soluble. For an onion flavor, a small pinch of asafoetida (hing) bloomed in hot oil works well, or use the green parts of scallions or leeks.

You must be cautious with pre-made blends and read the ingredient list carefully, as many contain hidden high-FODMAP ingredients like onion or garlic powder. It's safer to use single spices or choose products certified as low-FODMAP by organizations like Monash University.

Yes, chili powder is low-FODMAP in small amounts, but the capsaicin that makes chili spicy can be a gut irritant for some people with IBS. Start with a very small serving to test your tolerance.

Yes, most fresh herbs like basil, cilantro, parsley, rosemary, and thyme are naturally low-FODMAP and can be used freely to add vibrant flavor to your meals without restrictions.

Asafoetida (or hing) is a gum from a giant fennel plant with a pungent smell that mellows into a savory, onion-like flavor when cooked. It's best used by frying a small pinch in hot oil or ghee for 5-10 seconds before adding other ingredients.

Yes, many low-FODMAP spices like ginger, turmeric, and cumin offer anti-inflammatory properties and can stimulate digestive enzymes, which can support overall gut health and aid digestion.

For most individual spices used in typical cooking amounts, serving size is not a major concern. However, for spices like turmeric or cinnamon that have recognized low-FODMAP serving sizes (e.g., 1 tablespoon for turmeric, 1 teaspoon for cinnamon), these limits should be considered, especially if you have high sensitivity.