Low FODMAP Herbs: The Safe List and How to Use Them
Most herbs are low FODMAP, so cutting out garlic and onion doesn't mean cutting out flavour. The real risk isn't the herbs themselves. It's the blends that hide garlic or onion powder, and the serving sizes people assume are too small to matter.
Which herbs are low FODMAP?
Monash University, the team behind the low FODMAP diet, has lab tested a wide range of herbs and spices. According to FODMAP Everyday, these fresh herbs have been tested:
- Basil and Thai basil
- Coriander (cilantro)
- Dill
- Mint
- Parsley
- Rosemary
- Sage
- Tarragon
- Thyme
- Lemongrass and makrut lime leaves
Dried oregano is also tested. Both Mediterranean and Mexican oregano are low FODMAP at 1 teaspoon (3 g).
Matching herbs to the cuisine
Monash groups its tested herbs by cuisine, which makes meal planning easier:
|
Cuisine |
Low FODMAP herbs and spices |
|---|---|
|
Italian |
Parsley, basil, bay leaves, sage, rosemary, oregano |
|
French |
Thyme, rosemary, sage, tarragon, parsley, nutmeg |
|
Mexican |
Coriander, cumin, paprika, chilli, black pepper |
|
Asian |
Thai basil, coriander, lemongrass, mint, chilli |
Fresh herbs have generous serving sizes
Fresh herbs weigh very little, so the lab serving sizes look tiny on paper but are large in practice. FODMAP Everyday notes that Monash's 16 g low FODMAP serving of basil is about one full cup. Fresh thyme is also low FODMAP at 1 cup (16 g). In normal cooking, you're unlikely to go over.
The real problem: herb blends
A jar labelled "mixed herbs" or "Italian seasoning" can contain garlic powder, onion powder or both. Our guide to spotting hidden onion and garlic on packaged foods covers the label wording to watch for. Always read the full ingredient list, even on products that look simple.
How to get more flavour from low FODMAP herbs
- Add dried herbs early. Stir them into oil or sauce at the start so the flavour has time to develop.
- Add fresh herbs at the end. Parsley, basil and coriander lose their punch if cooked for long.
- Pair herbs with garlic-infused oil. Fructans dissolve in water but not in oil, so infused oil gives garlic flavour without the trigger. See our guide to low FODMAP sauces for ways to use it.
- Use one jar for many meals. A single reliable blend saves you checking labels every time you cook.
A herb blend made for low FODMAP cooking
If you'd rather not build your own mix, our Essential Herbs blend is made for the low FODMAP diet, so there's no garlic or onion to hunt for on the label. Want more variety? The 3 Spice Bundle covers herbs, Mexican and Thai-style flavours, and you can browse the full range. If you're stocking your pantry from scratch, start with our low FODMAP grocery list.
Check the app for your exact serving
Serving sizes can change as Monash retests foods. Confirm current amounts in the Monash FODMAP app and work with a FODMAP-trained dietitian if you're unsure what you can tolerate.
Internal links to add on the site: link to this post from the Essential Herbs product page, using "low FODMAP herbs" as the anchor text, and remove "low fodmap herbs" anchors that point to other pages. That keeps one page as the clear winner for this keyword.
Sources: Monash: Using herbs and spices · FODMAP Everyday: flavour guide · FODMAP Everyday: oregano