Comprehensive List of Monash-Approved Low FODMAP Herbs and Spices (Round-Up)

“Comprehensive List of Monash-Approved Low FODMAP Herbs and Spices” was written by Salisha Sial, B.A. (New York University graduate student in public health and nutritional sciences) with help from dietetic intern and Certified Personal Trainer Julie Wilcoxson, B.S. This article was reviewed, edited and updated by Jenna Volpe, RDN, LD, CLT.

If you’re navigating a low FODMAP elimination diet for irritable bowel syndrome (IBS) or small intestinal bacterial overgrowth (SIBO), the right combo of low FODMAP spices, herbs and seasonings can make all the difference.

Aside from adding palatability, herbs and spices are rich in antioxidants which can help fight inflammation, support immunity and more.

For your convenience, we scanned and scoured  the Monash University FODMAP App and compiled a comprehensive list of herbs and spices, their approved serving sizes, and some suggested cuisine pairings.  Read on to get all the details!

Disclaimer:  Please make sure to take this information with “a grain of salt” (pun intended). We always recommend consulting with a FODMAP-trained gut health dietitian nutritionist to receive custom advice tailored to your bio-individuality

Affiliate disclosure:  This article contains affiliate links*.  As an Amazon Associate, Whole-istic Living may earn a small commission on qualifying purchases, at no extra cost to you.

The list below includes a few examples of how fresh herbs can be incorporated into low FODMAP meals from a culinary and herbal medicine standpoint in some cases. 

Fresh low FODMAP herbs 

  • Asian/Garlic Chives (up to 1 cup)
    • If you miss the taste of onion and garlic, fresh garlic chives are a great addition to a soup, salmon and even mashed potatoes.  (No, they don’t contain any actual garlic!)
  • Thai Basil (up to 1 cup)
  • Bay Leaf (1 leaf)
  • Chives (1 tablespoon) 
    • Chives are a great replacement for the onion and garlic taste you may miss while you are on a low FODMAP diet. Try adding a tablespoon of fresh chives into your favorite soup, a low FODMAP butter, or in mashed potatoes.
  • Coriander/Cilantro
  • Curry Leaves
  • Dill  
    • Add a few sprigs of fresh dill (and maybe a little butter) to make baked/grilled fish more tasty and healthy!
  • Ginger
    • Fresh ginger can be added into a vegetable stir-fry, infused as a low FODMAP tea, or even grated and baked into low FODMAP cookies and muffins. 
  • Gotu Kola leaves
  • Lemongrass (1 x 10cm stalk)
  • Marjoram
  • Mint leaves
    • Fresh spearmint or peppermint leaves can make great add-on’s in a low FODMAP tea or dessert.
    • The volatile oils in mint also have antispasmodic properties which seem to help with IBS symptoms. 
      • For example, 12 randomized trials with 835 patients found that mint and peppermint oil capsules were safe and effective for reducing IBS symptoms in adults. (1
  • Oregano 
  • Parsley 
    • Parsley(Petroselinum crispum) is an herb naturally high in iron as well as antioxidants, which can help remedy stress-induced oxidative gastric injuries. 
    • Parsley has also been shown to help reduce pressure and discomfort from water retention and bloating associated with IBS. Parsley can be incorporated into a Mediterranean salad, pasta, soup and even as a topping for tacos. (2
  • Perilla 
  • Rosemary 
    • Rosemary just isn’t a plant that grows vividly in the spring, it has health benefits from a herbal medicine standpoint and can be incorporated into many foods such as a chicken bake or soup. Rosemary tea has also been shown to relieve IBS symptoms and can be used to alleviate headaches, rheumatic pain and even used on your scalp to promote hair growth.
  • Sage (1 bunch)
  • Tarragon (1 cup)
  • Thyme (1 cup)
  • Rampa/Pandan Leaves (1 x 2.5 cm leaf)
  • Watercress (1 cup)
    • Watercress is a butter leafy green that you can incorporate into your salads, it is good for gut health and helps aid in the digestion process. 

Dried low FODMAP spices list

For your convenience, we’ve listed the following dried spices with their Monash-approved low FODMAP serving sizes.  (Keep in mind you likely won’t be using a full max serving of these spices in a meal, so the serving size parameters should be easy to stick to!)

  • Curry Powder (1 teaspoon)
  • Gochugaru/Korean red chili, dried (1 teaspoon)
  • Goraka, dried (1 average piece) 
  • Fenugreek leaves, dried (1 cup)
  • Juniper berry, dried ( ¼ teaspoon)
  • Kakadu plum, powder (1 teaspoon)
  • Lemon myrtle, leaf dried, ground (1 teaspoon)
  • Native pepper jam/Tasmanian pepper berry, dried (1 teaspoon)
  • Nutritionist yeast, flakes (1 tablespoon) 
  • Saltbush, leaf, dried (1 teaspoon)
  • Sichuan peppercorn/Chinese prickly ash, green, dry (1 teaspoon)
  • Sichuan peppercorn/Chinese prickly ash, red, dry (1 teaspoon)
  • Achiote/annatto seeds, whole (1 teaspoon)
  • Allspice, dried, ground (1 teaspoon)
  • Cardamom pod, green, dried (1 teaspoon)
  • Cardamon seed, black (1 teaspoon)
  • Cayenne pepper, hot, dried, ground (1 teaspoon) 
  • Celery seed, dried, whole (1 teaspoon)
  • Chili/chili, chipotle ground (1 teaspoon)
  • Chili/chili, dried, flakes (1 teaspoon)
  • Chili/chili, red, powdered (1 teaspoon)
  • Cinnamon, dried, ground (1 teaspoon)
  • Cinnamon, sticks/quills (1 stick)
  • Cloves, dried, whole (1 teaspoon)
  • Coriander seeds, dried, ground (1 teaspoon)
  • Coriander seed, whole (1 teaspoon)
  • Cumin/kalonji seed, black (1 teaspoon)
  • Cumin/cumin seed, dried, ground (1 teaspoon)
  • Dill, seed, dried (1 teaspoon)
  • Fennel seed, dried, whole (1 teaspoon)
  • Fenugreek, seed, dried, whole (1 cup)
  • Garlic Scape Powder, Gourmend Foods (0.3 g or ¼ teaspoon)
  • Green Onion Powder, Gourmend Foods (0.4 g or ¼ teaspoon)
  • Mace, dried, ground (1 teaspoon)
  • Mustard seed, black, dried, whole (1 teaspoon)
  • Nutmeg, dried, whole (2 seeds)
  • Paprika, dried, ground (1 teaspoon)
  • Saffron, threads (1 packet)
  • Star Anise, dried, whole (2 cloves)
  • Sumac/sumac, dried, ground (1 teaspoon)
  • Turmeric, dried, ground (1 teaspoon)
  • Vanilla bean, pods (2 pods)
  • Vanilla essence (1 tablespoon)
  • Wasabi, powder (1 teaspoon)
  • Wattle seed, ground (1 teaspoon)

Monash-approved low FODMAP spice blends and seasonings, categorized by cuisine 

Asian

  • Five Spice powder* (1 teaspoon)
  • Hing, Garlic and onion substitute, Pincha Salt (1 teaspoon)
  • Pho, Smoke N Sanity seasoning (½ teaspoon or 1.4 g) 
  • SnS Orange Ginger Marinade Smoke N Sanity seasoning (½ teaspoon or 1.2 g)
  • SnS Thai Marinade Smoke N Sanity seasoning (½ teaspoon or 1.2 g)
  • Teriyaki, Smoke N Sanity seasoning (½ teaspoon or 1.4 g)

Caribbean

  • Cajun Creole, SnS (0.7 g or ¼ teaspoon) 
  • SnS Jerk Seasoning Smoke N Sanity seasoning (½ teaspoon or 1.4g)
  • Seafood Rub, Pincha Salt (1 teaspoon)
  • Zesty Pep, Pincha Salt (2 teaspoons)

Indian 

  • Bisbele bhath masala, Spice Blend (1 teaspoon)
  • Chhole masala, Spice Blend (1 teaspoon)
  • Garam Masala, Spice Blend (1 teaspoon)
  • Sambar powder, Spice Blend (1 teaspoon)

Italian/Mediterranean

  • Herbs de Provence, dried (1 teaspoon)
  • Beyond Italian, Smoke N Sanity seasoning (0.6 g or ½ teaspoon)
  • Greek Seasoning Smoke N Sanity seasoning (0.25 g or 1 teaspoon)

Middle Eastern

  • Bush Dukkah, Pincha Salt (1 teaspoon)
  • Middle East Rub, Pincha Salt (1 ½ teaspoons)

Mexican

  • Adobo Seasoning (1 teaspoon)
  • Fody Taco Seasoning*
  • SnS Fajita Marinade Smoke N Sanity seasoning (½ teaspoon or 1.2 g)
  • SnS Green Chili Smoke N Sanity seasoning (½ teaspoon or 1.4 g)
  • Taco Seasoning, Smoke N Sanity seasoning (0.8 g or ¼ teaspoon)
  • Taco, Smoke N Sanity seasoning (0.5 g or ¼ teaspoon)

American

  • Fody Lemon & Herb Seasoning*
  • Fody Everyday Seasoning*
  • Garlic Chive Salt, Gourmend Foods Seasoning (0.7 g or ¼ teaspoon)
  • Green Onion Salt, Gourmend Foods Seasoning (0.75 g or ¼ teaspoon) 
  • Garlic Chive Powder, Gourmend Foods (0.5 g or ¼ teaspoon) 
  • SPG (Salt, Pepper, Essence of Garlic) Smoke N Sanity seasoning (0.5 g or ¼ teaspoon)
  • SnS Buffalo Marinade Smoke N Sanity seasoning (½ teaspoon or 1.2 g)
  • SnS Chili Seasoning, Smoke N Sanity seasoning (1 teaspoon or 2.6 g)
  • SnS Everything Bagel Smoke N Sanity seasoning (½ teaspoon or 1.8 g)
  • SnS Steakhouse Smoke N Sanity seasoning (0.5 g or ⅛ teaspoon)
  • Supper Club Ranch, Smoke N Sanity seasoning (0.8 g or ¼ teaspoon)
  • Sweet Maple Dust, Smoke N Sanity seasoning (½ teaspoon or 1.6 g)
  • Triple S, All Purpose, Smoke N Sanity seasoning ( 0.7g or ¼ teaspoon

Dessert

Spicy foods and IBS – more to consider

Even though the above spices are all low FODMAP, keep in mind spicy foods sometimes still trigger IBS symptoms. 

  • For example, a 2013 study published by the World journal of gastroenterology noted that  “those consuming spicy foods ≥ 10 times per week were 92% more likely to have IBS compared with those who never consumed spicy foods”.  (3)
    • This study also reported that people who consumed spicy foods at least ten times per week or more, were significantly more likely to have IBS symptoms compared to those who never consumed spicy foods. (3)

Monash-Approved Low FODMAP Herbs and Spices List

A word on high FODMAP herbs and spices

On the other hand, just because an herb or spice is high FODMAP doesn’t mean you won’t be able to tolerate it from a gut health standpoint.

For example, chamomile and fennel are two herbs which offer potential digestive health benefits!

We’ve also found that a percentage of IBS sufferers are able to tolerate garlic and onion without reacting.

Once you’re in a better place, it’s important to work your way through the trial and reintroduction phase of the low FODMAP diet (with clinical supervision, as needed) to see what you can tolerate on a bio-individual level!

Recommended reading:

Frequently asked questions (FAQ’s)

Is garlic low FODMAP?

No.  Garlic is considered high FODMAP due to the high levels of fructans.

However, garlic scapes and/or garlic-infused olive oil make great low FODMAP alternatives to garlic, garlic salt, and garlic powder in recipes.

Is garlic salt low FODMAP?

No, garlic salt contains high levels of fructans (like garlic).  Consider using a blend of regular salt and garlic scapes to substitute garlic salt on a low FODMAP diet.

What are garlic scapes? Why are garlic scapes low FODMAP?

Garlic scapes are the flower stalks of garlic, before the bulb is formed. 

They aren’t fully matured, therefore garlic scapes don’t have as many high FODMAP contents as mature garlic. 

Therefore, garlic scapes are low FODMAP and can make a great alternative to garlic or garlic powder in recipes (as long as you don’t have a sulfur intolerance).

Is cinnamon low FODMAP?

Yes! Up to 1 teaspoon of dried powdered cinnamon (or 1 cinnamon stick) is Monash-tested and approved.

Is paprika low FODMAP?

Yes – up to 1 teaspoon of dried paprika powder is tested and approved as a low FODMAP spice, according to the Monash FODMAP App.

Learn more about herbs and spices for IBS & SIBO

The bottom line

The right blend of low FODMAP spices and herbs can help bring out more flavors and make food more enjoyable on a low FODMAP diet, while keeping GI symptoms at bay.

Most herbs and spices are naturally low FODMAP and generally well tolerated, in reasonable quantities.

Garlic and onion are two key spices that need to be avoided in the early stages of a low FODMAP elimination diet; however, you can substitute them with alternatives such as chives, garlic chives, garlic scapes, or garlic-infused oils, as tolerated. 

Keep in mind, some people with IBS may not tolerate hot spices like cayenne, cumin, curry or black pepper, even though they’re on the “allowed” list of low FODMAP herbs and spices.

On the other hand, some high FODMAP herbs like chamomile and fennel can actually be well-tolerated and beneficial from an IBS standpoint.

When in doubt, listen to your body and consult an expert!

Next steps

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If you’re on a gut-healing journey and would like to learn more about how to navigate IBS from a holistic nutrition standpoint, we invite you to download a free gut health nutrition guide:  5 Diet Mistakes to Avoid When Healing Your Gut!  

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