Low FODMAP Herbs and Spices: The Full List
One of the most common questions when starting the low FODMAP diet is simply: which herbs and spices can I actually use? This is a full reference list you can bookmark and come back to whenever you're not sure.
Low FODMAP Spices
- Cumin
- Paprika (sweet and smoked)
- Turmeric
- Ground coriander
- Cinnamon
- Nutmeg
- Ground ginger
- Mustard seeds
- Fennel seeds
- Chilli powder and cayenne pepper
- Black pepper
- Star anise
- Cardamom
- Saffron
Low FODMAP Fresh Herbs
- Basil
- Oregano
- Thyme
- Rosemary
- Parsley
- Coriander (cilantro)
- Mint
- Dill
- Chives
- Bay leaves
- Tarragon
Most fresh herbs are low FODMAP with essentially no serving limit, which makes them one of the easiest ways to build flavour into a dish without any portion-counting required.
Spices and Blends to Approach With Caution
- Garlic powder and onion powder - high FODMAP in any amount, and easily hidden in commercial blends
- Pre-mixed curry powders and pastes - often built on a garlic-onion base
- Stock powders and bouillon cubes - almost always contain onion unless specifically labelled otherwise
- Asafoetida (hing) - generally fine in small pinches, but worth checking the specific brand for wheat flour filler
How to Read a Label Quickly
The fastest way to check a spice blend is to scan the ingredients list for "garlic," "onion," or the vaguer "spice blend" or "natural flavouring," which can sometimes be used to disguise either. If none of these appear and the blend is made up of the spices and herbs listed above, it's generally safe to use.
Building a Reliable Spice Cabinet
Rather than cross-checking every jar every time you cook, it's worth keeping a small number of trusted, pre-mixed blends on hand. Our Essential Herbs, Mexican Spice, and Green Fusion blends are all built entirely from this kind of low FODMAP ingredient list, so you never have to double-check a label before dinner.
Further Reading
For a closer look at why garlic and onion specifically are the ones to avoid, read why some spices trigger IBS symptoms. If you're newer to the diet, our beginner's guide to the low FODMAP diet is a good starting point, and our post on spotting hidden FODMAP triggers on packaged foods covers labels more broadly.
For lab-tested confirmation on any individual spice, Monash University's FODMAP app remains the definitive source.
Shop our full range of low FODMAP spice blends.