70+ Low FODMAP Spices, Herbs, & Flavor Enhancers

From low FODMAP spices and herbs to infused oils, acids, and umami-rich foods, this guide shows how to make low-FODMAP meals actually taste good.

One of the biggest myths about the low FODMAP diet is that it has to be bland or boring. The truth? With the right ingredients, including low FODMAP spices, herbs, infused oils, acids, and umami-rich flavorings, you can create meals that are deeply flavorful and gut-friendly.

Whether you’re newly low FODMAP or just tired of plain chicken, veggies, and rice (I hear you!), this guide will show you multiple ways to enhance low FODMAP foods without relying on onion or garlic.

Low FODMAP Spices & Herbs

Low FODMAP spices and herbs are one of the easiest and most reliable ways to add flavor without triggering digestive symptoms. Single-ingredient spices are naturally low FODMAP and can transform even the simplest meals.

• Low FODMAP Spices: Achiote, allspice, black pepper, cardamom, cayenne pepper, celery seed, chili powder, cinnamon, cloves, coriander, cumin, curry powder, fennel, fenugreek, five spice. ginger, gochugaru, mace, mustard seed, nutmeg, paprika, saffron, Sichuan peppercorn, star anise, sumac, turmeric

• Low FODMAP Fresh & Dried Herbs: Basil, bay leaves, chives, cilantro, coriander, curry Leaves, dill, fenugreek leaves, gotukola, herbs de Provence, kaffir lime leaves, lemongrass, marjoram, mint, oregano, parsley, perilla, rosemary, sage, tarragon, thyme

More Low FODMAP Flavor Enhancers

• Low FODMAP Flavored & Nut Oils: Coconut oil, garlic-infused oil, peanut oil, sesame oil, walnut oil (in addition to all other oils like avocado, olive oil, etc)
• Low FODMAP Vinegar: Apple cider, balsamic (1 T), malt, red wine, rice wine, white
• Flavorful Low FODMAP Produce: Bell peppers, citrus juice and zest (lemon, lime, orange), chili peppers, fennel, ginger, galangal, green tops of (chives, leeks, spring onions), goraka
• Low FODMAP Salty & Umami Foods: Black bean sauce, capers, chutney, coconut aminos, fish sauce, hoisin sauce, miso, nutritional yeast, oyster sauce, Parmesan cheese, salt, shrimp paste, soy sauce or tamari, tahini paste, tomato paste, Vegemite, Worcestershire sauce
• Miscellaneous Low FODMAP Flavor Enhancers: Asafoetida powder, cacao/cocoa powder, coffee/espresso, habanero green sauce, horseradish, mirin (rice wine), sriracha sauce, sweet and sour sauce, tamarind, vanilla, wasabi

Low FODMAP Spice Blends (The Shortcut to Big Flavor)

One of the biggest challenges on a low FODMAP diet isn’t individual spices — it’s spice blends. Many seasoning mixes contain onion powder, garlic powder, or other high-FODMAP ingredients, which can make shopping frustrating.

The good news? There are trusted brands creating low FODMAP spice blends that are full of flavor and gut-friendly. These blends are an easy way to add complexity without needing a fully stocked spice drawer.

Here are some of my favorite low FODMAP spice blend brands worth checking out:

• FODY Foods. FODY is one of the most well-known low FODMAP brands offering a wide variety of sauces, protein, bars, salad dressings, and more. A few of their low FODMAP seasonings include: Everyday Seasoning, Taco Seasoning, and Steak Seasoning.
• Gourmend Foods. Not only does Gourmend make delicious low FODMAP broths, they also offer low FODMAP certified garlic chive salt, green onion powder, taco seasoning, and more.
• Smoke and Sanity. If you’re looking for delicious low FODMAP spice blends, Smoke and Sanity is the place to look! Choose from Supper Club Ranch, Garlic Parmesan, Cajun Creole, and so many more!f