What Spices to Avoid on a Low FODMAP Diet for Better Gut Health

January 1, 2026 •

3 min read

Over 75% of people with Irritable Bowel Syndrome (IBS) experience improvement in their symptoms on a low FODMAP diet. For many, the first steps involve eliminating high-FODMAP foods, but it’s crucial to know what spices to avoid on a low FODMAP diet, as hidden fructans in seasonings can trigger digestive distress.

Quick Summary

This guide details high-FODMAP spices, including garlic and onion powders, and reveals how to check for hidden ingredients in blended seasonings. It provides safe, flavorful alternatives to help manage IBS symptoms while cooking.

Key Points

Avoid Allium Spices: Garlic and onion powder are the primary high-FODMAP spices to eliminate due to high fructan content.
Scrutinize Spice Blends: Many commercial seasoning mixes and pre-made sauces contain hidden onion and garlic powder, so reading labels is essential.
Use Infused Oils: Garlic or onion-infused oils are a low-FODMAP way to get that beloved flavor, as fructans are not oil-soluble.
Embrace Alternatives: Use low-FODMAP options like the green parts of scallions, chives, or asafoetida powder to add flavor.
Build Your Own Blends: Create custom seasoning mixes using single, low-FODMAP spices like paprika, cumin, and turmeric.
Look for Certified Products: Seek out items with the Monash University Low FODMAP Certified™ logo for guaranteed compliance.

The Core Culprits: The Allium Family

For anyone on a low FODMAP diet, the most significant spices to avoid are derived from the allium family, specifically garlic and onion. These contain high concentrations of fructans, a type of FODMAP that can cause significant digestive issues for sensitive individuals. What makes this particularly challenging is that these ingredients are almost omnipresent in pre-made spice blends, sauces, and marinades. It is not enough to simply avoid fresh garlic or onion; the dried, powdered versions are also concentrated sources of fructans and must be eliminated. This includes garlic powder, onion powder, garlic salt, onion salt, and shallot powder.

The Sneaky Side of Spice Blends

One of the most common mistakes people make is not scrutinizing the ingredient labels on pre-mixed spices. Many popular seasoning blends, from chili powder to rubs for chicken, contain onion and garlic powder to enhance flavor. Always check labels for phrases like "spices," "natural flavors," or "dehydrated vegetables," as these can hide high-FODMAP ingredients. It's a safer and more flavor-filled bet to create your own blends from single, low-FODMAP spices.

Alternatives to High-FODMAP Spices

Avoiding garlic and onion does not mean your food has to be bland. Many safe alternatives can help you achieve deep, savory flavors. For a garlic-like taste, consider using garlic-infused oil, as fructans are water-soluble but not oil-soluble, meaning the FODMAPs do not leach into the oil. For onion flavor, try the green tops of scallions or chives. Asafoetida (hing) powder, when used in small amounts, can also provide an onion-like savoriness. Experiment with these alternatives to find new, exciting flavor profiles for your cooking.

Comparison Table: High vs. Low FODMAP Spices


High FODMAP Spices	Low FODMAP Alternatives	Notes
Garlic Powder	Garlic-Infused Oil, Asafoetida	Infused oils provide garlic flavor without the fructans.
Onion Powder	Green tops of scallions, Chives	Use the green parts only, as the white bulbs are high FODMAP.
Onion Salt	Regular salt + Chives	A simple and effective substitute for savory taste.
Commercial Chili Powder Mix	Homemade chili powder (garlic/onion free)	Many pre-made mixes contain garlic/onion powder. Make your own with cumin, paprika, and cayenne.
Store-Bought Gravy Mix	Low FODMAP gravy mixes or homemade	Commercial mixes often include onion and garlic powder.
Curry Powder (standard)	Low FODMAP curry powder blend	Check labels, or make your own with approved spices like cumin, coriander, and turmeric.

Expanding Your Low FODMAP Spice Palette

Once you’ve successfully eliminated the high-FODMAP offenders, you can focus on building a robust spice collection with friendly options. Stocking your pantry with individual spices allows for greater control and customization. Consider adding cumin, coriander, paprika, turmeric, ginger, and mustard powder. For adding heat, cayenne pepper and chili powder (ensure no additives) are generally low-FODMAP in typical serving sizes. Black pepper and salt are staples that are always safe.

The Importance of Label Reading

As mentioned, reading labels is paramount. This goes beyond the spices themselves. Check all pre-packaged foods, including broths, marinades, and condiments, for added onion or garlic. Some brands now offer certified low FODMAP products, which can be a lifesaver. Look for products with a Monash University Low FODMAP Certified™ logo to ensure they have been tested and approved. This provides peace of mind and simplifies your shopping process.

Managing Individual Sensitivities

While the elimination phase of the low FODMAP diet provides general guidelines, individual tolerance can vary. Some people find that small amounts of certain high-FODMAP foods might be tolerable, but this can only be determined during the reintroduction phase, with guidance from a healthcare professional. Pay attention to your body's reaction to different spices, and adjust your intake accordingly.

Conclusion

Navigating the low FODMAP diet can seem daunting, especially when it comes to flavorful cooking. By understanding what spices to avoid on a low FODMAP diet, particularly those containing garlic and onion, and replacing them with safe alternatives, you can continue to enjoy delicious and satisfying meals without triggering digestive symptoms. Always remember to check labels carefully, especially for blended seasonings, and consider creating your own mixes for ultimate control. Embracing new spices and alternatives is a journey toward better gut health and a richer culinary experience. The resources available through Monash University offer reliable information to guide you.

Resources

Monash University Low FODMAP Diet

Note: The Monash University Low FODMAP Diet is a widely accepted and authoritative resource for information on the low FODMAP diet, and this specific link addresses the nuances of onion, garlic, and infused oils.

Frequently Asked Questions

Garlic and onion contain high amounts of fructans, a type of FODMAP. For individuals with IBS, these can trigger uncomfortable digestive symptoms like bloating, gas, and cramping, so they are eliminated during the diet's initial phase.

No, onion and garlic powder are highly concentrated sources of fructans and should be avoided completely during the elimination phase of the low FODMAP diet. The FODMAP content in powder is even more concentrated than in fresh form.

Not necessarily, but you must read the ingredients list carefully. Many spice blends contain hidden garlic and onion powder. It is safer to make your own blends or look for products with a Monash University Low FODMAP certification.

Garlic-infused oil is an excellent substitute. Fructans are not fat-soluble, so they do not leach into the oil, leaving behind the garlic flavor without the FODMAPs. Another option is a small amount of asafoetida (hing) powder.

Yes, the green parts of scallions and leeks are low in FODMAPs and can be used for a mild onion-like flavor. The high-FODMAP fructans are primarily concentrated in the white bulb.

In typical serving sizes, chili powder (when homemade or certified free of garlic/onion) and cayenne are generally safe. However, the capsaicin in hot peppers can sometimes irritate a sensitive gut, so individual tolerance may vary.

You must check the ingredients list for high-FODMAP items like garlic, onion, shallots, and unspecified 'natural flavors'. Look for the Monash University Low FODMAP Certified™ logo for a tested and approved option.