Coriander is low FODMAP, whether you’re using the fresh leaves (cilantro), the dried seeds, or ground coriander spice. Monash University, which developed the FODMAP system, has tested coriander and found it safe at typical serving sizes for people following a low FODMAP diet. This makes it one of the easiest ways to add flavor to meals when you’ve had to cut out high FODMAP ingredients like onion and garlic.
Fresh Leaves vs. Ground Coriander
The word “coriander” refers to different parts of the same plant depending on where you live. In the UK and Australia, “coriander” usually means the fresh leaves and stems. In the US, those are called “cilantro,” while “coriander” refers to the dried seeds or ground spice. The good news: all parts of the plant are low FODMAP.
Fresh coriander leaves are low FODMAP at servings up to about 15 grams, which is roughly a small handful. Ground coriander spice is low FODMAP at standard cooking quantities of around one teaspoon. These are generous portions for most recipes, so you’re unlikely to run into trouble unless you’re using extraordinary amounts.
Why It Matters for IBS-Friendly Cooking
One of the hardest parts of a low FODMAP diet is losing the flavor depth that comes from onion and garlic, two of the most common high FODMAP ingredients in everyday cooking. Both contain fructans, a type of carbohydrate that ferments rapidly in the gut and triggers bloating, gas, and pain in many people with IBS.
Herbs and spices are the simplest way to fill that gap. Nearly all of them are low FODMAP, and coriander is especially versatile. Ground coriander works well in spice-based meals alongside cumin, paprika, and dried chilli flakes, giving curries, stews, and roasted vegetables a warm, slightly citrusy base. Fresh coriander leaves, on the other hand, add brightness when scattered over finished dishes like stir-fries, rice bowls, or soups.
Garlic-infused oil (where the garlic solids are removed) paired with fresh coriander and a squeeze of lime can replicate a surprising amount of the aromatic complexity you lose on a low FODMAP diet. The fructans in garlic are water-soluble but don’t dissolve into oil, which is why infused oil stays low FODMAP while garlic itself doesn’t.
Other Sensitivities to Consider
Some people with IBS react to food compounds beyond FODMAPs, including salicylates, which are naturally occurring chemicals found in many plant foods. If you’ve noticed that your symptoms don’t fully resolve on a low FODMAP diet, salicylate sensitivity is one possible explanation. Coriander is classified as low in salicylates, containing only 0.01 to 0.09 mg per teaspoon-sized portion according to NHS data. So even for people who are sensitive to salicylates, coriander is unlikely to be a trigger.
Using Coriander During Each FODMAP Phase
The low FODMAP diet has three phases: elimination, reintroduction, and personalization. Coriander is safe to use freely during all three. During the elimination phase, when your diet is at its most restricted, it’s worth leaning on ingredients like coriander to keep meals interesting. Bland food makes the diet harder to stick with, and there’s no nutritional or digestive reason to limit safe herbs and spices.
During reintroduction, when you’re testing individual FODMAP groups one at a time, keeping the rest of your meals consistent helps you identify true triggers. Coriander won’t interfere with that process. And once you’ve mapped out your personal tolerances in the personalization phase, coriander remains a reliable staple regardless of which FODMAPs you’ve found you can or can’t handle.
Quick Guide to FODMAP-Safe Seasonings
If you’re building a low FODMAP spice collection, coriander fits alongside several other safe options:
- Ground cumin: warm, earthy flavor for curries and chili
- Paprika: mild sweetness for roasted vegetables and meats
- Turmeric: subtle flavor, works well in rice and soups
- Dried chilli flakes: heat without FODMAP content
- Fresh ginger: low FODMAP in standard cooking amounts
- Fresh basil, chives, and parsley: all safe for finishing dishes
Chives deserve a special mention as a partial substitute for onion flavor, since they belong to the same plant family but contain far fewer fructans at typical serving sizes. Combined with coriander and garlic-infused oil, they can make a low FODMAP meal taste remarkably close to one made with regular onion and garlic.