Which Spices are Okay to Use on the Low FODMAP Diet?

Grocery shopping on the Low FODMAP diet can be a tricky task. Between what you can and cannot eat, reviewing Monash University recommended serving sizes and searching nutritional labels for hidden ingredients, it can certainly be tedious. But for those with sensitive stomachs, learning to navigate grocery store labels is all part of the game. 

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 – however, if you’d like to be safe, you can always download the Low FODMAP Diet App – a handy tool you can take with you on the go!

Low FODMAP Herbs:

Low FODMAP Spices:

Low FODMAP Seeds:

Low FODMAP Spice Mixes:

Low FODMAP Soup Bases:

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!