Following a low FODMAP diet often involves avoiding certain high FODMAP foods and ingredients. However, many common seasonings and spices used in cooking are low FODMAP and safe to use. Understanding which seasonings contain FODMAPs and which are FODMAP-friendly can help make following a low FODMAP diet easier.
What are FODMAPs?
FODMAPs stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols. These are short chain carbohydrates that are poorly absorbed in the small intestine. Instead, they travel to the large intestine where they are fermented by gut bacteria. This fermentation can cause gas, bloating and other digestive issues in sensitive individuals.
A low FODMAP diet involves limiting high FODMAP foods for a period of time to improve digestive symptoms. Foods are categorized as high or low FODMAP based on their content of specific short chain carbs:
- Oligosaccharides: fructans, galacto-oligosaccharides (GOS)
- Disaccharides: lactose
- Monosaccharides: excess fructose
- Polyols: sorbitol, mannitol, maltitol, xylitol, polydextrose
A food is considered high in FODMAPs if it contains more than the allowed threshold of these carbs. The low FODMAP diet involves restricting high FODMAP foods for 4-8 weeks to find symptom relief. Then, high FODMAP foods are systematically re-introduced to determine personal tolerance levels.
FODMAP Content in Seasonings
Many common herbs, spices and seasoning blends are low in FODMAPs. However, some seasonings contain ingredients like garlic, onion and honey that can be high in FODMAPs. Here is an overview of the FODMAP content in different types of seasonings:
Herbs and Spices
Most fresh and dried herbs like basil, oregano, thyme, rosemary, dill, cilantro, parsley and spices like cinnamon, nutmeg, paprika, turmeric, ginger, curry powder, chili powder, black pepper and cayenne pepper are low FODMAP.
Salt and Pepper
Salt and pepper contain no FODMAPs and are safe on a low FODMAP diet.
Garlic and Onion
Fresh and powdered varieties of garlic, onion, shallots, leeks and chives are high in FODMAPs. Garlic-infused oils are also high FODMAP.
Stocks and Broths
Homemade and commercial stocks and broths made from meat, fish or vegetables are generally low FODMAP. However, some can contain garlic or onion as ingredients which would make them high FODMAP.
Soy Sauce
Regular soy sauce is low FODMAP. Tamari soy sauce may be low or high FODMAP depending on ingredients, check labels.
Vinegars
All vinegars including balsamic, red wine, white wine, rice wine, apple cider and distilled white vinegar are low FODMAP.
Hot Sauces
Most hot sauces like Tabasco, Frank’s Red Hot and Cholula are low FODMAP. Sriracha sauce is high FODMAP due to garlic content.
Worcestershire Sauce
Traditional Worcestershire sauce contains garlic and/or onion so is high FODMAP. However, some low FODMAP varieties exist without garlic or onion.
Fish Sauce
Fish sauce (nuoc mam, nam pla) is low FODMAP.
Oils
All cooking oils like olive oil, vegetable oil, canola oil, sesame oil, coconut oil, etc. are low FODMAP.
Ghee
Ghee (clarified butter) contains no FODMAPs and is safe for the low FODMAP diet.
Butter
Small servings of real butter contain trace amounts of lactose so are low FODMAP. Limit to 1 tablespoon per serving.
Margarine and Spreads
Most margarines and vegetable oil spreads are low FODMAP. Check labels for added high FODMAP ingredients.
Mayonnaise
Regular mayonnaise is low FODMAP. Some flavored mayonnaise can contain garlic.
Mustard
Plain yellow, Dijon and whole grain mustard are low FODMAP. Some specialty mustards contain honey or garlic.
Ketchup
Plain ketchup without high fructose corn syrup is low FODMAP. Limit to 1 tablespoon per serving.
Relish
Sweet pickle relish is high FODMAP due to high fructose corn syrup. Dill pickle relish is low FODMAP.
Salsa
Fresh tomato salsa is low FODMAP. Jarred salsa can contain garlic and/or onion.
Hummus
Plain hummus is low FODMAP in servings of 1/4 cup. Flavored hummus may contain garlic.
Guacamole
Plain fresh guacamole made from avocado, lime juice, cilantro, and salt is low FODMAP. Some mixes contain garlic or onion.
Pesto
Basil pesto is high FODMAP due to garlic content. Make your own low FODMAP pesto by omitting garlic.
Capers and Olives
Capers and all varieties of olives are low FODMAP.
Pickles
Plain cucumber pickles and pickled vegetables are low FODMAP. Sweet pickles can be high FODMAP.
Sauerkraut
Plain sauerkraut contains no FODMAPs. Limit to 1/4 cup per serving as a condiment.
Kimchi
Kimchi is high FODMAP due to ingredients like garlic, onion and sweeteners in larger servings. Limit to 1 tablespoon.
Miso
All types of miso paste are low FODMAP. Limit to 1 tablespoon serving.
Nutritional Yeast
Nutritional yeast is low FODMAP in 2 tablespoon servings.
Coconut Aminos
Coconut aminos are a low FODMAP substitute for soy sauce.
Fish Sauce Substitutes
Lemongrass and lime juice or parsley and lemon juice can be used to mimic the flavor of fish sauce.
Onion and Garlic Substitutes
Onion and garlic powders are high FODMAP but these low FODMAP substitutes can provide similar flavor: asafoetida powder, chives, leek leaves, onion or garlic-infused oils, shallot essence.
Sweeteners
Table sugar, maple syrup, golden syrup and molasses are low FODMAP in limited amounts. Honey, agave nectar and high fructose corn syrup are high FODMAP.
High and Low FODMAP Seasonings Summary Tables
Here are some quick reference tables summarizing high and low FODMAP seasonings:
High FODMAP Seasonings
| Seasoning | FODMAP Content |
|---|---|
| Garlic | Fructans |
| Onion | Fructans |
| Shallots | Fructans |
| Leeks | Fructans |
| Chives | Fructans |
| Garlic-infused oil | Fructans |
| Honey | Excess fructose |
| Agave nectar | Excess fructose |
| High fructose corn syrup | Excess fructose |
| Kimchi (large servings) | Fructans, GOS |
Low FODMAP Seasonings
| Seasoning |
|---|
| Salt |
| Pepper |
| All herbs – basil, thyme, oregano, etc. |
| All spices – cinnamon, nutmeg, paprika, etc. |
| Soy sauce |
| Fish sauce |
| Vinegars |
| Hot Sauces without garlic |
| Garlic-free Worcestershire sauce |
| Oils |
| Butter (limited) |
| Mayonnaise |
| Mustard |
| Ketchup (limited) |
| Salsa |
| Plain Hummus (limited) |
| Guacamole |
| Olives |
| Capers |
| Pickles |
| Sauerkraut (limited) |
| Miso (limited) |
| Nutritional Yeast (limited) |
| Coconut aminos |
| Table Sugar (limited) |
| Maple Syrup (limited) |
| Golden Syrup (limited) |
| Molasses (limited) |
Tips for Following a Low FODMAP Seasoning Regimen
Here are some tips to help you adhere to a low FODMAP diet when it comes to seasonings:
Check labels
Carefully check the ingredients list on all packaged foods, seasonings and condiments for high FODMAP items like garlic, onion and honey.
Limit portions
Even low FODMAP foods can be high FODMAP if eaten in excess. Pay attention to recommended serving sizes.
Skip the mixes
Many seasoning mixes contain garlic or onion powder. Make your own blends from single low FODMAP herbs and spices.
Substitute don’t eliminate
You don’t have to remove all flavor from your food. Use low FODMAP garlic and onion replacements like asafoetida powder, chives, leek leaves.
Always have low FODMAP staples on hand
Keep your pantry stocked with versatile low FODMAP seasonings like olive oil, salt, pepper, paprika, cumin, oregano, parsley, basil, thyme, etc.
Focus on fresh flavors
Use generous amounts of fresh herbs, citrus, spices, vinegars and aromatics like ginger and lemongrass to add flavor.
Boost umami
Add umami flavor using low FODMAP ingredients like fish sauce, tomato paste, miso paste, nutritional yeast, soy sauce, mushrooms, and cheese.
Sample Recipes and Meal Ideas
Here are some recipe ideas showcasing how to use low FODMAP seasonings to add delicious flavor to your meals:
Breakfast
- Eggs cooked in ghee or olive oil seasoned with turmeric, curry powder, salt and pepper
- Avocado toast on gluten-free bread topped with lemon juice, red chili flakes, hemp seeds and cilantro
- Berry smoothie bowl topped with slivered almonds, coconut, cinnamon
Lunch
- Tuna salad with olive oil mayo, mustard, relish, lemon juice
- Rice paper vegetable wrap with peanut sauce, mint, basil and sriracha
- Quinoa salad with vinaigrette, capers, dill, parsley
Dinner
- Grilled lemon chicken with rosemary, oregano, thyme, sage
- Zucchini noodles with shrimp, basil pesto, red pepper flakes
- Portobello mushroom fajitas with cumin, cilantro, chipotle powder
Snacks
- Edamame hummus with sesame oil, chili powder, sea salt
- Popcorn tossed in olive oil, nutritional yeast, paprika
- Hardboiled egg sprinkled with turmeric, black pepper, celery salt
Conclusion
Following a low FODMAP diet does not have to mean flavorless food. Many delicious seasonings and condiments are naturally low FODMAP. Get creative with herbs, spices, aromatics, oils and acids to make food that is full of flavor. Pay attention to added high FODMAP ingredients like garlic and onion and enjoy the wonderful tastes that come from low FODMAP foods and seasonings.