What Spices Can I Use Low FODMAP? Your Flavorful Guide

October 20, 2025 •

4 min read

According to Monash University, a low FODMAP diet can significantly reduce IBS symptoms for many people, but finding flavorful inspiration can be a challenge. So, what spices can I use low FODMAP to elevate your cooking? The good news is that a vast array of herbs and spices are safe to enjoy, ensuring your meals are vibrant and delicious.

Quick Summary

Find an extensive list of low FODMAP spices and herbs to elevate your cooking. Learn how to substitute high-FODMAP ingredients like garlic and onion for delicious, gut-friendly meals using infused oils, asafoetida, and other aromatic alternatives.

Key Points

Embrace Individual Spices: Rely on single-ingredient spices like cumin, coriander, and paprika rather than pre-mixed blends which often contain high FODMAP ingredients.
Master Infused Oils: Safely capture the flavor of garlic and onion by using infused oils, as the fructans do not transfer into the fat.
Utilize Asafoetida: Use a small pinch of asafoetida (hing) as a powerful, onion-like flavor substitute in cooked dishes.
Choose the Right Herbs: The green parts of herbs like chives, scallions, basil, and cilantro are excellent low FODMAP options for fresh flavor.
Read Labels Diligently: Always check store-bought spice blend labels for hidden onion or garlic powder, which are common high FODMAP culprits.
Experiment with Homemade Blends: Create your own custom low FODMAP spice blends, like Garam Masala or Italian Seasoning, for total ingredient control.

Understanding FODMAPs and Spices

FODMAPs are a group of short-chain carbohydrates that can cause digestive issues for sensitive individuals. While the focus is often on vegetables, fruits, and grains, many pre-mixed spice blends and seasonings contain high FODMAP ingredients like onion and garlic powder. These alliums are concentrated sources of fructans, a type of FODMAP that ferments in the gut, leading to gas and bloating. The key to cooking successfully on a low FODMAP diet is to use individual, tested spices and certified low FODMAP products, or to make your own blends from scratch.

Low FODMAP Spices and Herbs: A Comprehensive List

Most individual herbs and spices are naturally low FODMAP and safe for consumption. Experiment with these to build robust flavor profiles in your dishes:

Herbs: Basil, bay leaves, chives (green parts only), cilantro, dill, mint, oregano, parsley, rosemary, sage, and thyme are all excellent choices.
Warming Spices: Allspice, cinnamon, cloves, nutmeg, ginger, and cardamom provide warmth and are perfect for baking and savory dishes.
Earthy & Savory Spices: Cumin, coriander, paprika (sweet and smoked), turmeric, and saffron are staples for Indian, Mexican, and other world cuisines.
Pepper and Heat: Black peppercorns, cayenne pepper, and chili flakes are low FODMAP, though some people find that capsaicin (the compound that creates heat) can irritate the gut. Use to your tolerance.
Other Aromatic Spices: Asafoetida (hing), fenugreek, mustard seeds, and fennel seeds are also safe options.

Replacing High FODMAP Aromatics: Onion and Garlic Substitutes

Avoiding onion and garlic can be one of the biggest challenges on a low FODMAP diet, but plenty of substitutes offer a similar flavor profile without the gut distress.

Garlic-Infused Oil: The fructans in garlic are not fat-soluble, so infusing garlic cloves in oil transfers the flavor without the FODMAPs. Be sure to remove all solids before using.
Asafoetida (Hing): This Indian spice has a pungent, sulfuric aroma when raw but mellows significantly when cooked, offering an onion-like flavor. Use a small pinch, as a little goes a long way.
Chives: The green parts of chives are a great way to add a mild, oniony flavor.
Green Scallion Tips: Similar to chives, the dark green tips of scallions are low FODMAP and can be used as a finishing garnish or added during cooking for a mild flavor.

Crafting Your Own Low FODMAP Spice Blends

Making your own blends allows you to control the ingredients and avoid hidden high FODMAP additives. Here are a few examples based on safe spices:

Low FODMAP Garam Masala: A fragrant Indian blend. Mix ground cumin, coriander, cardamom, cinnamon, cloves, and nutmeg for a perfect version.
Low FODMAP Italian Seasoning: Combine dried oregano, basil, thyme, rosemary, and sage for a versatile, garlic and onion-free blend.
Low FODMAP Taco Seasoning: A mix of chili powder, cumin, paprika, and a touch of cayenne can replace store-bought versions that often contain onion and garlic powder.

Flavorful Food is Possible

Adhering to a low FODMAP diet does not mean sacrificing flavor. By understanding which spices are safe, leveraging effective substitutes like infused oils, and creating your own custom blends, you can continue to enjoy rich, aromatic, and delicious meals without triggering digestive symptoms. Remember to always check food labels for hidden high FODMAP ingredients, especially in pre-mixed seasoning blends. Embracing individual herbs and spices empowers you to take control of your gut health while delighting your taste buds.

Comparison Table: High vs. Low FODMAP Spices


Feature	Low FODMAP Spices	High FODMAP Spices to Avoid
Aromatics	Chives (green), green scallion tips, asafoetida	Onion (all parts), garlic (all forms), shallots
Flavoring Agents	Garlic-infused oil, onion-infused oil	Garlic powder, onion powder
Herbs	Basil, oregano, thyme, rosemary, cilantro	None in their pure form. Check mixed seasoning labels.
Seasoning Blends	Homemade or certified low FODMAP blends	Most commercially prepared blends unless specifically certified.
Earthy Spices	Cumin, coriander, turmeric, paprika	None in their pure form.
Usage Note	Infused oils and asafoetida are key for deep savory flavor.	Read labels carefully to avoid hidden triggers.

Conclusion: Spice Up Your Meals, The Gut-Friendly Way

Navigating a low FODMAP diet requires careful attention to ingredients, but flavor doesn't have to be a casualty. A wide world of safe herbs and spices is available to create delicious, gut-friendly meals. By focusing on individual spices, mastering substitutes for onion and garlic, and crafting your own signature blends, you can ensure your culinary creations are both healthy and incredibly satisfying. Don't be afraid to experiment with new combinations to rediscover your love for cooking with a low FODMAP approach. For more detailed information on specific ingredients and serving sizes, consult the official Monash University FODMAP app.

Frequently Asked Questions

No, garlic powder is high in fructans and should be avoided. The flavor can be safely achieved using garlic-infused oil, as the fructans do not leach into the oil.

Effective substitutes for onion flavor include the green tips of scallions, chives, onion-infused oil, and a small amount of asafoetida (hing), which offers an onion-like taste.

Yes, dried herbs like oregano, basil, thyme, and rosemary are all low FODMAP and safe for consumption. They are an excellent way to add flavor to your meals.

It depends on the blend. Some curry powders contain onion and garlic powder, which are high in FODMAPs. It is best to either check the label for these ingredients or make your own blend.

Chili powder and cayenne pepper are considered low FODMAP. However, for some individuals, the capsaicin that provides the heat can irritate sensitive guts. Start with a small amount to test your tolerance.

Asafoetida, also known as hing, is a resinous spice with a pungent odor that mellows into an onion-like flavor when cooked. Use a very small pinch dissolved in a tablespoon of warm oil to replace onion or garlic.

Always read the ingredients list carefully. Look for common high FODMAP additives such as 'onion powder,' 'garlic powder,' 'dehydrated garlic,' or 'onion flakes.' If these are listed, the product is not low FODMAP.