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Spice It Up! 70+ Low FODMAP Spices & Herbs

These 70+ low FODMAP spices and herbs will flavor your food deliciously, without garlic or onions! Free printable + delicious recipe ideas too!

Spice It Up! 70+ Ways to Maximize Flavor on a Low FODMAP Diet | Get the list + healthy, flavorful Low FODMAP recipe at The Spicy RD

Fortunately, this is one of my favorite questions to answer, because there are more than 70+ low FODMAP spices, herbs, and other delicious ways to spice up your low FODMAP diet, garlic and onion, be damned!

In no particular order, here are my favorites, along with 23 healthy, flavorful low FODMAP recipes, a free printable, and infographic. Enjoy!

MAXAMIZING FLAVOR ON A LOW FODMAP DIET

LOW FODMAP SPICES & HERBS

  • Spices {Allspice, Cardamom, Chili Powder, Cinnamon, Cloves, Coriander, Cumin, Curry powder, Fennel, Fenugreek, Five Spice Powder, Mustard, Nutmeg, Paprika, Black Pepper, Saffron, Star Anise, Turmeric}
  • Herbs {Basil, Cilantro, Coriander, Curry Leaves, Fenugreek Leaves, Gotukola, Kaffir Lime Leaves, Lemongrass, Mint, Pandan Leaves, Parsley, Rampa Leaves, Rosemary, Sage, Tarragon, Thyme, Watercress}

LOW FODMAP NUT, SEED, & FRUIT OILS & VINEGAR

  • Nut and Seed Oils {Avocado, Coconut, Olive, Peanut, Sesame}
  • Garlic Infused Oil!!!
  • Vinegars {Apple Cider, Rice Wine, Balsamic-1 Tablespoon or less}

LOW FODMAP FLAVORFUL VEGETABLES

  • Ginger and Galalgal
  • Peppers {Sweet bell peppers & chili peppers}
  • Fresh Fennel
  • Green tops of: Leeks, Spring Onions, Chives
  • Goraka

LOW FODMAP FLAVORFUL FRUITS

  • Citrus Juices/Zest {Lemon, Lime, Orange}
  • Olives

LOW FODMAP SALTY & UMAMI FOODS

  • Soy sauce/Tamari {Look for gluten-free label if following a strict gluten-free diet}
  • Worcestershire Sauce
  • Capers
  • Chutney
  • Fish Sauce
  • Miso
  • Oyster Sauce
  • Tomato Paste
  • Seaweed
  • Parmesan Cheese
  • Salt
  • Vegemite

LOW FODMAP SWEET FOODS

  • Sweeteners {Cane Sugar, Brown Sugar, Jaggery, Maple Syrup, Palm Sugar, Rice Malt Syrup, Stevia}
  • Spices, also noted above {Cardamom, Cinnamon, Cloves, Ginger, Nutmeg}
  • Dark Chocolate
  • Cocoa Powder
  • Tamarind Paste

LOW FODMAP FLAVOR ENHANCERS {MISCELLANEOUS}

  • Asafoetida Powder
  • Coffee/Espresso
  • Wasabi

Notes:

All ingredients listed here have been tested and are considered low FODMAP on the Monash App as of March 2017. If you find any discrepancies, please let me know so I can update this list, or add new items as they are tested.

There are many spices, herbs, etc. that have not been tested for FODMAP content to date. To be on the safe side, try and stick to ingredients on this list for the elimination phase of the diet, and wait to try untested ingredients during the challenge phase.

The Vegetarian Flavor Bible {affiliate link} by Karen Page is my all-time favorite resource for discovering healthy and delicious flavor combinations!

DELICIOUS RECIPES FEATURING LOW FODMAP SPICES, HERBS, & OTHER SEASONINGS

LOW FODMAP BREAKFAST RECIPES

Quick and Easy One Bowl Raspberry Lemon Scones | Recipe is gluten free, grain free, low FODMAP friendly at The Spicy RD

LOW FODMAP LUNCH AND DINNER RECIPES & SIDE DISHES

Rosemary Parmesan Polenta Fries | Gluten Free & Low FODMAP Recipe at The Spicy RD

LOW FODMAP SNACK & DESSERT RECIPES

Easy Pumpkin Spice Truffles w/ Almonds and Dark Chocolate ~ A healthy treat that's gluten-free, low FODMAP & dairy free. | Get the recipe at The Spicy RD

CLICK BELOW FOR A FREE PRINTABLE LIST OF LOW FODMAP SPICES, HERBS & OTHER FLAVOR ENHANCERS:

70+ WAYS TO MAXIMIZE FLAVOR ON A LOW FODMAP DIET “>70+ LOW FODMAP SPICES, HERBS, & SEASONINGS
Low FODMAP spices and herbs infographic

Let’s chat!

What are your biggest challenges when it comes to following a low FODMAP diet? What types of low FODMAP recipes and resources are you most interested in? What are you favorite ways to flavor low FODMAP foods?

If you enjoyed this post & recipe I’d love for you to share it! Thanks so much for your support in helping me spread the word that healthy IS delicious!

9 thoughts on “Spice It Up! 70+ Low FODMAP Spices & Herbs”

  1. What a wonderful list of resources!!! I was just discussing with a friend I may need to try this way of eating for a bit. Lucky for me I now have this incredible list! Thanks for putting this together EA!

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