Which Spices are Okay to Use on the Low FODMAP Diet?
Grocery shopping on the Low FODMAP diet can feel overwhelming. Between scanning nutrition labels and avoiding hidden ingredients, it’s a lot to manage — especially for those with sensitive digestion.
That’s where understanding Low FODMAP spices and seasonings comes in. Building a gut-friendly spice rack makes it easier to cook confidently, flavorfully, and safely.
Fody has already made it easier once by offering you the Ultimate Low FODMAP Grocery List and now we’re making it even simpler by providing you with another Low FODMAP resource for your toolbox!
Here's how to tell what's okay to add to your low FODMAP spice rack.
The Low FODMAP Herbs & Spices List
Once again, the following herbs, spices, seeds, and soup mixes are safe to eat. They’ve all been tested in the Monash University food lab.
Low FODMAP Herbs:
Sage
Tarragon
Thyme
Rosemary
Parsley
Basil
Bay Leaves
Oregano
Asian Chives
Lemongrass
Mint
Pandan Leaves
Thai Basil
Ginger
Kaffir Lime Leaves
Rampa Leaves
Curry Leaves
Tarragon
Thyme
Rosemary
Parsley
Basil
Bay Leaves
Oregano
Asian Chives
Lemongrass
Mint
Pandan Leaves
Thai Basil
Ginger
Kaffir Lime Leaves
Rampa Leaves
Curry Leaves
Low FODMAP Spices:
Coriander
Cumin
Paprika
Cinnamon
Chilli
Black Pepper
Cloves
Nutmeg
Saffron
Fenugreek
Cardamom
Star Anise
Turmeric
Five-Spice
Galangal
Asafoetida
Curry Powder
Allspice
Fennel
Cumin
Paprika
Cinnamon
Chilli
Black Pepper
Cloves
Nutmeg
Saffron
Fenugreek
Cardamom
Star Anise
Turmeric
Five-Spice
Galangal
Asafoetida
Curry Powder
Allspice
Fennel
Low FODMAP Seeds:
Poppy Seeds
Sesame Seeds
Fennel Seeds
Mustard Seeds
Coriander Seeds
Sesame Seeds
Fennel Seeds
Mustard Seeds
Coriander Seeds
Low FODMAP Spice Mixes:
Fody Taco Seasoning
Fody Lemon & Herb Seasoning
Fody Steak Seasoning
Fody Everyday Seasoning
Fody Ranch Style Seasoning
Fody Lemon & Herb Seasoning
Fody Steak Seasoning
Fody Everyday Seasoning
Fody Ranch Style Seasoning
Low FODMAP Soup Bases:
Fody Chicken Soup Base
Fody Vegetable Soup Base
Fody Vegetable Soup Base
Wondering Where the Onion and Garlic Are?
Unfortunately, onion and garlic can do a number on sensitive stomachs. Those household favorite ingredients, which are in every recipe, aren’t exactly FODMAP-safe to eat (especially if you have IBS). There is a workaround, however: Fody’s shallot-infused and garlic-infused olive oils, which are FODMAP-friendly!
How do we get the taste without the trouble? By infusing our olive oil. Take garlic, for example: the first step is to select fresh garlic, then peel and clean it. It is then ground into small pieces and cold-infused into extra virgin olive oil (EVOO). Once it’s reached the ideal taste, the oil is filtered, leaving a delicious, low FODMAP EVOO that delivers flavor without discomfort. This means you can still benefit from all that flavor without having to worry about upsetting your sensitive stomach.
If you don’t have either of our oils on hand, no need to panic! Feel free to substitute onion and garlic for the green tops of chives, which have mild notes of both onion and garlic and are FODMAP-safe to eat in both their fresh and dried formats. You can even grow them in your windowsill or garden!
For more FODMAP-friendly foods that don’t require any label reading, head to Fody’s shop today!
So, what are you waiting for?
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