Best Low FODMAP Spices

Starting a low FODMAP diet can be daunting, as the extensive list of foods to avoid often causes anxiety about feeling deprived and forced to eat bland food. Fortunately, there is a wide variety of low FODMAP spices available to make exciting and delicious meals.

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Even though staples like onion and garlic need to be avoided, the FODMAP Diet contains many tasty and healthy spices that can enhance your food while keeping you on track. The list of low FODMAP seasonings includes herbs, spices, and blends from around the world.

Are you wondering how to jazz up your low FODMAP meals without beloved onion and garlic? Which spices are FODMAP-safe?

What Are FODMAPS?

FODMAPS (fermentable oligo-, di-, monosaccharides, and polyols) are a group of fermentable carbohydrates and sugar alcohols that are often poorly absorbed by the body, resulting in uncomfortable digestive symptoms such as flatulence, bloating, constipation, diarrhea, and stomach pain.

Here is a list of FODMAPS sources to avoid:

  • Wheat and rye-based products
  • Legumes
  • Dairy products — such as milk, cream, and yogurt
  • Various vegetables, such as onions, garlic, asparagus, and artichokes
  • Multiple fruits, including cherries, apples, peaches, figs, mangoes, and lychees
  • Sweeteners such as honey and agave nectar
  • Spices: garlic and onion powder

The low FODMAP diet is designed to help people battling with digestive conditions such as IBS (irritable bowel syndrome) and SIBO (small intestinal bacterial overgrowth) determine which foods are problematic and should continue to be avoided to reduce digestive distress.

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This diet plan is restrictive — but only temporary, lasting for about 8 weeks. Fortunately, there is an abundance of spices that are naturally low in FODMAPS to keep mealtime exciting!

Here are the best low FODMAP spices that you can use to transform your food from bleh to brilliant:

four spices

Best Low FODMAP Spices

Allspice

A relative to clove, allspice is the dried berry of the pimento tree, native to Central America and the West Indies. It tastes like a mixture of nutmeg, clove, and cinnamon. The warm, sharp, and woody flavor work well in both sweet and savory applications.

Allspice is high in eugenol, an antimicrobial and anti-inflammatory compound that can reduce cold and flu symptoms and soothe an upset stomach.

Organic Dry Allspice Spice in a Bowl

Recipe Ideas

  • Add to pumpkin-based dishes such as pumpkin pie, bread, muffins, and soup.
  • Blend with nutmeg, thyme, black pepper, paprika, ginger, and salt to create a Jamaican jerk seasoning for chicken, meat, and vegetables.

Black Pepper

An absolute pantry essential! Black pepper gives a subtle bite that enlivens many savory dishes. It has a piney, citrusy taste that does not overpower the other flavors in the meal.

The stomach’s hydrochloric acid is stimulated by black pepper, allowing you to digest and absorb your meal more effectively. It is known to aid in the reduction of gas buildup and discomfort in the gut.

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Whole Black Pepper on Old Spoon

Recipe Ideas

Consume black pepper in moderate amounts to avoid an upset stomach.

  • Add flavor and a hint of spice to fish, meat, marinade, eggs, soup, and salad.

Cinnamon

Cinnamon has an irresistibly sweet, warm, and fragrant flavor that adds warmth and natural sweetness to food. This popular spice may help stabilize blood sugar levels, lower inflammation in the digestive system, and support brain and heart health.

cinnamon

Recipe Ideas

Cinnamon has an irresistibly sweet, warm, and fragrant flavor that adds warmth and natural sweetness to food. This popular spice may help stabilize blood sugar levels, lower inflammation in the digestive system, and support brain and heart health.

  • Add to drinks such as smoothies and tea.
  • Use to flavor roasted pumpkin, squash, or sweet potato.
  • Add to lamb or chicken for Middle Eastern flavor.
  • Sprinkle into a variety of low FODMAP desserts such as cookies, muffins, pies, or puddings.

Cardamom

Cardamom has a fruity, sweet, and spicy aroma with a menthol-like aftertaste that pairs well with other warm spices such as cinnamon and nutmeg. This spice has a soothing effect on the digestive tract and is traditionally used to treat stomach pain and constipation.

Raw Organic Cardamom Pods Ready to Use

Recipe Ideas

Add cardamom to sweet and aromatic dishes but use it in moderation as its strength can be overwhelming.

  • Combine with cinnamon to make a digestive tea and to alleviate a sore throat.
  • Add to low FODMAP grains such as rice, buckwheat, or quinoa for an aromatic flavor.
  • Cardamom pairs well with red meat, poultry, curry, and desserts.

Chili Powder

Surprisingly, chili powder makes the list of low fodmap spices. Still, some people are sensitive to chilies and spicy food; stick to one teaspoon servings, to be safe.

When used in moderation, chili powder offers a gorgeous red glow and a fiery, robust taste to food without making it unpalatable. This spice may aid in digestion, boost metabolism, and supports brain and heart health.

Red Chilli or Lal Mirchi or mirch with Powder in a bowl or mortar over moody background, selective focus

Recipe Ideas

  • Add to rubs, sauces, and marinades for a touch of smokiness and heat.
  • Bring on the heat by adding a pinch to grilled meat, casseroles, curry, soup, and stews.

Coriander

Coriander is a warm spice that is delightful in both sweet and savory recipes in various cuisines. It has a citrusy, peppery, and sweet flavor and a floral scent when toasted. Coriander is best used in spice blends to help bring complex flavors together.

Coriander may reduce blood sugar levels and assist with the removal of harmful toxic metals from the body.

Coriander

Recipe Ideas

  • Add depth of flavor to Thai curries and stir-fries.
  • Blend with other spices as a rub for grilling meat, poultry, and fish.
  • Stir into carrot or broccoli soup for a nutty flavor.
  • Mix with cinnamon and nutmeg to add sweetness and warmth to baked treats.

Cumin

This hearty spice is earthy with a slightly peppery, citrus taste. Cumin adds warmth and depth of flavor to food. It is a staple in Indian, African, Asian, and Mexican cuisine.

Cumin is a fantastic low FODMAP spice, as it helps reduce acidity and bloating, and indigestion. It is also a powerful and natural pain reliever, especially for abdominal pain.

Cumin seeds or caraway in jar.

Recipe Ideas

  • Use as a finishing spice in curry, soup, salad, and stir fry dishes.
  • Rub onto lamb, beef, or chicken for a pungent, Moroccan taste.

Fennel

Fennel seeds have a warm, sweet aroma and a licorice-like flavor. This versatile spice is traditionally used in sweet and savory dishes to elevate the taste and aroma.

Fennel is highly recommended for IBS patients, as it has been shown to relieve bloating, gas, and stomach cramps. In India, the seeds are chewed to freshen the breath and aid digestion.

fennel

Recipe Ideas

  • Add a distinctive, sweet flavor to pork tenderloin, fish, soup, pizza, or pasta.
  • Steep the seeds in boiled water and drink as a digestive aid after meals.
  • Use in sweet dishes for a warm and complex, anise-like flavor.

Ginger

Ground ginger has a warm bite and subtle sweetness. One of the most essential spices worldwide, ginger can enrich the taste of sweet and savory dishes. It adds a zesty and pungent twist to food and beverages.

Ginger comes out tops for digestive health and support. It aids in the reduction of gas, nausea, indigestion, and inflammation.

Ginger Spice

Recipe Ideas

  • Sprinkle into smoothies, soup, or tea for a digestive kick.
  • Add warmth to baked goods such as cookies, fruit crumbles, and sweet bread.
  • Stir fry, curry, and beef can all benefit from a dash of Asian flare.

Paprika

Paprika is created from dried and ground sweet peppers. This beautiful ruby red spice has a sweet and peppery taste, with a subtle earthiness. Paprika is one of the most treasured and adored spices in the world, as it’s versatile taste, distinct color, and aroma instantly enhance any meal.

Regular consumption of paprika has been shown to reduce inflammation, promote heart health, improve circulation, digestion, and joint pain.

Red paprika powder on spoon.

Recipe Ideas

  • Use to flavor marinades, stews, casseroles, and soup.
  • Add to chicken, fish, or pork dishes for depth of flavor.
  • Sprinkle over paella, potatoes, eggs, and salad for a burst of color and flavor.

Salt

Salt is another vital pantry essential. It is an indispensable ingredient that can enhance aromas, balance other flavors, make the meat taste juicier, and keep food fresh. A pinch of salt is all you need to energize and intensify the taste of sweet and savory meals.

Salt is necessary for nerve and muscle function, balancing fluids in the blood, and maintaining healthy blood pressure. Nevertheless, it is highly advised to consume in limited amounts.

salt spoon on vintage wooden background. Shallow focus.

Recipe Ideas

Everything tastes better with salt!

  • Season meat to bring out its natural juices, which dries on the surface to form a crisp, thoroughly seasoned crust during cooking.
  • Sprinkle a tiny pinch into baked treats to enhance and illuminate complex flavors.
  • Add towards the end of cooking for intense flavor and to avoid oversalting.

Thyme

Dried thyme will infuse your meal with an incredibly fresh, peppery, and minty taste without overpowering the other flavors. Its versatility and medicinal properties make it one of the most beneficial dried herbs to have in the kitchen.

Thyme leaves do not only enhance flavor, but their antimicrobial characteristics help keep food fresh for more extended periods of time.

The antibacterial qualities of thyme can help you fight intestinal parasites and maintain a healthy digestive system. This potent spice is also known to help combat stress, boost the immune system, and stimulate circulation.

Fresh green thyme on the wooden table, selective focus

Recipe Ideas

  • Thyme pairs exceptionally well with chicken and lamb. Combine it with butter, lemon, salt, and pepper to make a tasty marinade or rub for the meat.
  • A pinch of thyme makes a beautiful addition to eggs, tomatoes, soup, and salad.
  • Steep 2 tsp dried thyme in a mug filled with boiled water for a refreshing, soothing, and healing tea.

Turmeric

With its brilliant color, intense flavor, and exceptional health benefits, turmeric is a must for your low FODMAP arsenal of spices. This golden-yellow spice has a distinctive earthy, woody, and peppery taste that adds vibrance and depth to a dish.

Turmeric tops the list as one of the most powerful spices, as its medicinal properties are superior to its counterparts. It is loaded with health-promoting and disease-preventing benefits, which contribute to digestive healing and efficiency.

Turmeric powder and fresh turmeric on wooden background

Recipe Ideas

  • Turmeric pairs well with sweet spices such as cinnamon and allspice in soups, curries, smoothies, and cooked grains.
  • Its earthy and peppery flavor enhances the taste of greens and roasted vegetables.

Tip: Mix a pinch of black pepper with turmeric to enhance absorption and its health benefits.

Low FODMAP Spice Blends

Readymade blends save time and take the guesswork out of combining the appropriate type and quantity of spices. Many low FODMAP spice blends from around the world will turn your meals into something magical!

Tip: Always read the ingredients label to ensure that they do not contain onion, garlic, or wheat flour.

Best Low FODMAP Indian Spice Blend

  • Garam Masala
Indian or pakistani masala powder in spoon and small glass bowl. Close up view of homemade dry curry garam masala mix spices blend on dark background.

Ground Garam Masala should be added at the end of the cooking process to enhance the dish’s aroma. It goes well with curries, lentils, veggies, and stews.

Best Low FODMAP Middle Eastern Spice Blend

  • Za’atar
Raw Organic Zaatar Spices in a Bowl

Za’atar is an incredible and unique spice blend with herbal, earthy, savory, acidic, and salty notes. It goes well with a variety of savory snacks and dishes.

Best Low FODMAP Asian Spice Blend

  • Chinese 5 Spice
Five small bowls with mix of peppers, white pepper, red dry chillies, puppy seeds and curry on a wooden surface

This exotic spice blend perfectly balances the five primary flavors: sweet, sour, bitter, salty, and umami (pungent). It will add vibrance and immense flavor to meat, vegetables, stir-fries, and broths.

Wondering What’s The Best Low FODMAP Spices?

There is the common misconception that a low-FODMAP diet lacks diversity and flavor. Who needs onion and garlic when there are many fantastic low-FODMAP spice alternatives! Having a well-stocked pantry and mixing spices helps create delicious, nutritious meals.