Using herbs & spices on a low FODMAP diet

herbs and spices

Lyndal McNamara - Research Dietitian, 08 November 2017

Are you struggling to make flavoursome meals whilst following a low FODMAP diet? The good news is that there is no need for low FODMAP meals to be bland, as a huge range of herbs and spices are naturally low in FODMAPs! 

Check out the ‘condiments’ section on your app for a huge range of herbs, spices, sauces and more that have been tested for FODMAPs by Monash. Our diet guide also contains a handy guide to cooking on a low FODMAP diet and a shopping guide for low FODMAP herbs, spices and condiments. 

Here are some ideas by type of cuisine to get you started - remember to always check the app first for serving size information: 

Cuisine Low FODMAP herbs & spices
Mexican Coriander, cumin, paprika, cinnamon, chilli, black pepper, cloves
French Thyme, nutmeg, rosemary, sage, tarragon, black pepper, saffron, parsley
Italian Parsley, basil, bay leaves, sage, rosemary, oregano
Asian Asian chives, chilli, coriander, fenugreek, lemongrass, mint, pandan leaves, thai basil, cardamom, cloves, cumin, fennel seeds, star anise, turmeric, five spice, sesame seeds, cinnamon, ginger, galangal, kaffir lime leaves
Indian/Sri Lankan Fennel seeds, asafoetida, chilli, cardamom, black pepper, cumin, capers, bay leaves, cinnamon, cloves, coriander, curry leaves, curry powder, fenugreek, goraka, ginger, mint, mustard seeds, nutmeg, poppy seeds, saffron, sesame seeds, tamarind, turmeric, basil, lemongrass, rampa leaves
Middle Eastern Bay leaves, cardamom, cinnamon, cloves, cumin, ginger, coriander seed, allspice, mint, fenugreek, parsley, sesame seeds, thyme, nutmeg, chilli
Moroccan Cinnamon, turmeric, ginger, black pepper, paprika, sesame seeds, coriander, saffron, cloves, fennel, fenugreek, mint, parsley, coriander
Spanish Saffron, paprika, bay leaf, rosemary, parsley, thyme, chilli

A note about chilli - Chillies contain a natural food chemical called capsacin, which is responsible for the chilli's 'spicy' properties. Some people with IBS find that they are sensitive to capsacin and that this aggravates their symptoms. You may want to limit your intake if you find that your IBS symptoms worsen after eating spicy foods. 

Is something missing? We are constantly testing new foods and would love to hear your suggestions for herbs, spices and other condiments for us to test - please comment on our Facebook post with your requests and happy cooking! 

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