Most individual spices and dried herbs are low FODMAP and safe during the elimination phase. The major exceptions are garlic powder and onion powder, which are concentrated sources of fructans, a type of carbohydrate that triggers symptoms in many people with IBS. Beyond those two, your spice rack is largely your friend.
Spices That Are Safe on a Low FODMAP Diet
The following single-ingredient spices and dried herbs are low FODMAP in typical cooking amounts:
- Ground spices: cumin, coriander, turmeric, paprika, smoked paprika, cinnamon, cardamom, nutmeg, cloves, black pepper, white pepper, cayenne, saffron, allspice, star anise, mustard seed
- Dried herbs: basil, oregano, thyme, rosemary, parsley, bay leaves, tarragon, dill, mint
- Fresh aromatics: ginger, lemongrass, galangal, fresh chili peppers
- Seeds: fennel seeds, cumin seeds, fenugreek seeds
Fresh ginger is particularly worth highlighting. It’s completely FODMAP-free and adds warmth and depth to dishes across almost every cuisine. Research on ginger’s gut health benefits is positive: doses of 1 to 3 grams can help reduce nausea, and it may support physical digestion in people with functional digestive discomfort. Turmeric, another staple, contains curcumin, which has shown some promise in reducing inflammation in digestive conditions like ulcerative colitis, though the research is still developing.
Salt, while technically a mineral rather than a spice, is also FODMAP-free. Same goes for vinegar (plain white, rice, red wine) and most citrus zest.
The Two Big Ones to Avoid
Garlic powder and onion powder are the spices most likely to cause trouble. Both are highly concentrated sources of fructans, which are oligosaccharides (the “O” in FODMAP). Even small amounts in a seasoning blend can trigger bloating, gas, or abdominal pain during the elimination phase.
This is where things get tricky, because garlic and onion are the flavor foundation of so many cuisines. Giving them up, even temporarily, is the single hardest adjustment most people face on the low FODMAP diet. The good news is that there are genuinely effective workarounds.
How to Get Garlic and Onion Flavor Back
Garlic-Infused Oil
Fructans dissolve in water but not in fat. That means when garlic cloves are steeped in oil, the flavor compounds transfer into the oil while the FODMAPs stay behind in the solids. Garlic-infused olive oil gives you that familiar savory depth without the digestive consequences. You can buy commercially prepared versions, which are the safest option. If you make your own by sautéing garlic cloves in oil and discarding the solids, use it immediately. Storing homemade garlic-infused oil carries a risk of botulism because garlic is a low-acid food.
Asafoetida (Hing)
This Indian spice has a pungent smell straight from the container, but when you add a tiny pinch to warm oil, it transforms into something remarkably close to a garlic-and-onion flavor. A little goes a very long way. It’s a staple in Indian cooking, especially in lentil dishes, and works well in stir-fries, soups, and roasted vegetables. Look for it in the spice aisle of Indian grocery stores or online.
Green Tops of Alliums
The green parts of spring onions (scallions) and leeks are low FODMAP, while the white and light green bulb portions are not. This gives you a mild onion-like flavor for garnishes, stir-fries, and salads. Chives work similarly as a finishing herb.
Watch Out for Spice Blends
Individual spices are straightforward, but pre-mixed blends are where hidden FODMAPs sneak in. Taco seasoning, curry powder mixes, Italian seasoning blends, barbecue rubs, and “all-purpose” seasonings frequently contain garlic powder, onion powder, or both.
Reading the label carefully is essential, but U.S. food labeling rules actually work in your favor here. The FDA does not allow onion powder or garlic powder to be hidden under the generic term “spices” on an ingredient list. They must be declared by their specific names. So if a label lists only “spices” without mentioning garlic or onion, those ingredients are not present. However, the term “natural flavors” is less transparent and could potentially contain garlic or onion derivatives. When in doubt, contact the manufacturer or choose a blend that explicitly lists every ingredient.
The simplest solution is to make your own blends. A homemade taco seasoning with cumin, paprika, coriander, oregano, chili powder, and a pinch of cayenne tastes better than most packets and keeps you in control of every ingredient.
Portion Size Still Matters
Even low FODMAP spices can become moderate or high FODMAP in unusually large quantities. For most cooking purposes, this isn’t a concern. A teaspoon of cumin in a pot of soup, a tablespoon of fresh grated ginger in a stir-fry, a generous shake of cinnamon on oatmeal: these are all well within safe ranges. The issue only arises if you’re consuming something like several tablespoons of a single spice in one sitting, which is rare in normal cooking.
Fennel seeds are worth a specific mention. They’re low FODMAP in small amounts (about one teaspoon), but fennel bulb in larger servings can be problematic. The Monash University FODMAP app is the most reliable tool for checking specific serving sizes when you’re unsure, as it’s updated regularly with lab-tested data.
Quick-Reference Cheat Sheet
- Use freely: cumin, coriander, turmeric, paprika, cinnamon, ginger, black pepper, most dried herbs, chili flakes, mustard, saffron
- Avoid: garlic powder, onion powder, any blend containing them
- Swap in for garlic/onion flavor: garlic-infused oil, asafoetida, green scallion tops, chives
- Check the label: curry powder blends, seasoning packets, rubs, marinades