The Hidden Gut Triggers in Your Spice Rack

If you've ever felt bloated, foggy, or uncomfortable after what seemed like a simple meal, your spice blend might be the culprit. For those managing IBS, sensitive stomachs, or following a low FODMAP diet, certain seasonings especially pre-made mixes can cause more harm than expected.

If you’re unsure how to identify onion, garlic and other high-FODMAP ingredients on labels, this guide walks you through what to look for: Hidden Offenders: How to Spot Onion, Garlic & Other Gut Triggers on Packaged Foods.

Why Spices Can Be Problematic

Most commercial spice blends contain high FODMAP ingredients like onion powder and garlic powder, which are common triggers. According to Monash University, these powders are concentrated forms of fructans that can trigger symptoms even in small amounts.

Even a pinch can cause:

• Bloating
• Gas
• Abdominal pain
• Diarrhoea or constipation
• Brain fog or fatigue

It’s not just onion and garlic. Many spice blends also contain:

• Preservatives
• Flavour enhancers
• Excess salt

Even a sprinkle can trigger a flare up for those with sensitive guts.

FODMAP Spices to Avoid

If you follow a low FODMAP diet, steer clear of blends containing:

• Onion powder
• Garlic powder
• Asafoetida (hing)
• Shallot or leek powder
• Garlic salt or onion salt
• Premade curry, taco, or BBQ blends
• "Natural flavours" (may include high FODMAP additives)

Best Low FODMAP Spices

Luckily, many spices are naturally low FODMAP and safe in moderate amounts. These include:

• Basil
• Oregano
• Rosemary
• Thyme
• Chives (green tops only)
• Cumin
• Coriander
• Paprika
• Turmeric
• Ginger
• Fennel seed

These form the base of every blend at Friendly Blends.

Use the FODMAP Friendly App to check ingredients when shopping.

Need ideas? Try our Low FODMAP Taco Bowl using our Mexican Spice Blend. Find more recipes here.

Why I Don't Eat Onion & Garlic

My symptoms started gradually, bloating, fatigue and brain fog. I didn’t connect the dots until I started working with a FODMAP trained dietitian. We removed onion and garlic from cooking, but symptoms persisted.

Eventually I began checking everything: spice mixes, sauces, stocks. That’s when I realised onion and garlic were sneaking in.

Once I fully eliminated, the change was immediate:

• Fewer symptoms
• Clearer head
• More food freedom

A beef stock I drank daily was full of onion and garlic. I had no idea.

That’s why I created Friendly Blends:
To help others eat with confidence.
To take the detective work out of dinner.
To offer trusted blends and recipes.

How Friendly Blends Does It Differently

At Friendly Blends, we believe comfort and flavour should go hand in hand.

Our spice blends are:

• ✅ Certified Low FODMAP (no onion, garlic, or hidden triggers)
• ✅ Lower sodium (gentler on inflammation and blood pressure)
• ✅ Free from preservatives, sugar, and artificial flavours
• ✅ Designed for IBS warriors and sensitive stomachs
• ✅ Made in Australia, in small batches
• ✅ Reviewed by dietitians

Seasonings that feel as good as they taste.

Ready to Try Gut-Friendly Seasoning?

Explore our best-selling low FODMAP spice blends:

• Mexican Spice – for tacos, burritos, nachos & more
• Green Fusion – a fresh, all-purpose herb blend
• Essential Herb – for pasta, roasts & everyday meals

Made with spices for sensitive stomachs that are gentle on digestion and big on flavour.

Not sure where to start? Explore the full collection here.

Reclaim Your Plate With Confidence

We know how hard it is to second-guess every bite. That’s why Friendly Blends exists, to bring joy and ease back to mealtimes.

Browse our blends and find gut-friendly recipes built for flavour and comfort.

You deserve to feel good. Let’s make it delicious.

Disclaimer

The information provided in this blog is intended for general educational purposes only and is not a substitute for medical advice. Every individual’s digestive needs and sensitivities are unique.

We strongly recommend consulting with a qualified dietitian or medical professional, especially before starting a low FODMAP diet or removing food groups.

Friendly Blends is not responsible for any adverse effects or misinterpretation of the information provided. Always seek personalised, professional guidance.