Q. What spices can I use on a low FODMAP diet?
A. The short answer if that most herbs, spices, and flavorings can be used on a low FODMAP diet. Don’t worry about spices, except those containing onion or garlic.
Determining the FODMAP Status
Information about the FODMAP content of herbs, spices, and flavorings comes from the FODMAP lab at Monash University. Because they know it’s a tall order to make food without onions or garlic, the Monash team has invested a lot of effort into testing herbs and spices from around the world. Several samples of each individual item are collected, pooled together, and freeze-dried, then tested with specialized laboratory equipment. The results are translated into the Monash University Low FODMAP app where low FODMAP servings are labeled with a green light. You will find that some herbs or spices can be low, medium, or high FODMAP depending on the serving size.
The Alliums
Bulbs of onions, garlic, and shallots are high in FODMAPs.
Onions, garlic, and shallots, members of the allium family, are especially significant sources of FODMAPs. There are no low-FODMAP serving sizes for most of them. It doesn’t matter how little you use! Even onion and garlic powder or flakes should be eliminated on a low-FODMAP diet. Leek bulbs are the exception. They do have a low-FODMAP portion size of 1 tablespoon. Beware of spice blends, which often include onion and garlic pieces or powders.
Ordinary cooking and baking
In the amounts used in the United States for everyday cooking and baking, that vast majority of herbs, spice, and flavorings are low-FODMAP or have low-FODMAP serving sizes. A few herbs or spices are used in larger amounts. Even then, your individual portion of the recipe is unlikely to contain more than a teaspoon of cinnamon, cumin, or chile powder, the typical low-FODMAP serving size for such things. If you cook with or eat entire chile peppers, check the app for details on low-FODMAP serving sizes.
Other flavorings
Fresh lemon juice, fresh lime juice, and most vinegars are also low-FODMAP when used in ordinary amounts (balsamic vinegar has a limited low FODMAP portion). They can add so much lively flavor to your recipes! The green parts of scallions, leeks and garlic (scapes) are low in FODMAPs, too. Prepared condiment should be considred on a case-by-case basis. Most soy sauces, tamari, prepared mustards, and certain vinegar-chile hot sauces don’t have high FODMAP ingredients. But many other condiments and salad dressings do contain onion, garlic, or high-fructose corn syrup so read labels carefully. Choose brands that don’t have high FODMAP ingredients or those that have been lab-tested to check their FODMAP status. Several brands of low-FODMAP specialty foods are available, with seasoning blends, salsas, and sauces that add lots of flavor to you low-FODMAP diet.
Medicinal use
If you are taking large amounts of an herb or spice for some medicinal purpose, you will have to pay more attention to the limits on the low FODMAP serving sizes. Please refer to the Monash University FODMAP Diet app for specific limits.
Shop for low-FODMAP groceries here.
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