The Best Low FODMAP Spices for Your Pantry
Building a low FODMAP pantry from scratch can feel overwhelming, especially when so many jars in the spice aisle rely on garlic and onion for flavour. Here's exactly which individual spices are safe to stock, so you can season confidently without checking every label.
Low FODMAP Spices to Always Have on Hand
- Cumin - earthy, warm, and a base note in Mexican and Indian-style cooking
- Smoked paprika - adds depth and colour to almost anything roasted or pan-fried
- Turmeric - mild, earthy, and a staple of curry-style dishes
- Ground coriander - citrusy and slightly sweet, pairs well with cumin
- Cinnamon and nutmeg - for both sweet and savoury dishes
- Ground ginger - versatile across stir-fries, baking, and marinades
- Mustard seeds - a great flavour base for pickling and Indian-style tempering
- Fennel seeds - aromatic, works well in Italian-style sausages and roasted vegetables
- Chilli powder and cayenne pepper - for heat without any FODMAP concern
Fresh Herbs That Are Low FODMAP
- Basil, oregano, thyme, rosemary
- Parsley and coriander (cilantro)
- Chives (in small amounts, the green tops only)
Fresh herbs are a reliable way to build flavour into a dish without relying on aromatics like garlic and onion, and most are low FODMAP with essentially no serving limit.
Spices to Double-Check
Not every spice is automatically safe just because it's a spice. A few worth checking before you buy:
- Pre-mixed curry powders - often contain garlic or onion powder as filler
- Any blend labelled simply "seasoning" - garlic and onion are default ingredients in most commercial mixes unless stated otherwise
- Asafoetida (hing) - used in small amounts as a garlic substitute in some cuisines, but worth checking the specific brand, as some are diluted with wheat flour
Building a Reliable Spice Cabinet
Rather than testing individual spice combinations from scratch every time you cook, it's worth keeping two or three trusted, pre-mixed low FODMAP blends on hand, this is exactly why we built our range. Essential Herbs covers most Mediterranean and European-style cooking, Mexican Spice handles tacos and Tex-Mex dishes, and Green Fusion is built for Thai and Southeast Asian flavours.
Further Reading
For a deeper look at why garlic and onion specifically cause symptoms while other spices don't, read why some spices trigger IBS symptoms. And if you're just getting started, our beginner's guide to the low FODMAP diet is a good place to begin.
For the most accurate, lab-tested information on individual spices, Monash University's FODMAP app remains the gold standard.
Shop our full range of low FODMAP spice blends.