57 Low FODMAP Herbs, Spices & Seasonings

They say that variety is the spice of life, but for some people, the “spices” of life are actually onion and garlic. Unfortunately, onion and garlic are high in FODMAPs, so if you’re adhering to a low FODMAP diet, they may need to be cut from your cooking completely.

The good news is: there are numerous tasty alternatives to onion and garlic that you can use even when on a low FODMAP diet! In fact, we have 57 low FODMAP herbs, spices and seasonings that you can use instead.

Before we dive in, it is important to note here that everybody and every body is unique. Be sure to work with a dietician to determine which FODMAPs are personal triggers and modify the dishes you love accordingly.

To make cooking easy, healthy and delicious, here’s a list of our 57 favorite low FODMAP staples for seasoning all your favorite dishes:

Fresh Alliums & Allium Seasoning Alternatives

Alliums are a bulbous plant (garlic and onion are two well-known examples). While the bulbs of these plants are off limits, not all alliums are problematic. For some earthy, rich flavor without the FODMAPs, try these alliums:

  1. Chives
  2. Garlic chives
  3. Garlic scapes
  4. Green onions (scallions), green tops only
  5. Leeks, green tops only
  6. Swiss chard stems, sautéd
Low FODMAP Onion & Garlic Flavor

Bonus: To enjoy the rich taste of cooking with garlic and onion, add a spoonful of garlic scape powder, garlic chive powder or green onion powder to any recipe that gets its flavor from alliums – these seasonings are made from gentle parts of plants and are the only low FODMAP certified alternatives that are not made with preservatives and fillers:

Gourmend garlic and onion replacers

Herbs

For a nourishing way to add flavor to any low FODMAP dish, you can try fresh or dried herbs including:

  1. Basil, fresh leaves or dried
  2. Cilantro
  3. Coriander, fresh leaves or dried seeds
  4. Dill, fresh or dried
  5. Lemongrass, finely chopped
  6. Galangal, grated, minced or as a powder
  7. Fennel leaves, without the bulb
  8. Kaffir lime leaves
  9. Mint  
  10. Nutmeg
  11. Pandan leaves  
  12. Parsley, fresh leaves or dried
  13. Rampa leaves
  14. Rosemary, fresh or dried  
  15. Sage, fresh or dried
  16. Star anise
  17. Thai basil, fresh
  18. Turmeric, freshly peeled and grated, or ground
  19. Thyme, fresh or dried
Growing herbs at home

Not only are these herbs tasty in your low FODMAP dishes, but you can even grow them at home!

Dry Spices

To add some kick to your meals, use spices that have been tested and verified as low FODMAP such as:

  1. Allspice  
  2. Asafoetida
  3. Bay leaves, dried  
  4. Black peppercorns, freshly ground
  5. Cardamom
  6. Chili powder
  7. Cinnamon
  8. Cloves
  9. Cumin  
  10. Curry powder
  11. Fennel seeds, dried
  12. Fenugreek, ground
  13. Ginger, fresh or dried
  14. Mustard seeds, dried
  15. Oregano
  16. Nutmeg
  17. Paprika  
  18. Poppy seeds
  19. Saffron
  20. Sesame seeds
  21. Tarragon
low fodmap spices

Citrus

Citrus may not be the same flavor as garlic, but it can offer a similar aromatic bite, which is why lemon zest is #47 on our list.

  1. Lemon zest, grated. Use it in the same way you’d use garlic in hummus, chicken marinades and spice mixes.
Lemon zest

Condiments

As long as they are free of onion or garlic, you can cook with any of the following low FODMAP condiments:

  1. Fish sauce
  2. Green habanero sauce
  3. Ketchup (< 2 ¼ tsp)*
  4. Mustard (< 1 tbsp)
  5. Mayonnaise
  6. Plain tomato paste
  7. Plain tomato sauce
  8. Soy sauce or tamari (< 1 tbsp)
  9. Sriracha hot sauce
  10. Worcestershire sauce
Condiments

*A note about ketchup:

Ketchup is a condiment that can be high in FODMAPs based on its Oligos-fructans content. Many ketchup brands also contain high-fructose corn syrup (HFCS) as well.

Whether ketchup is made with high fructose corn syrup or with sucrose, the suggested amount for anyone adhering to the low FODMAP diet is approximately 2 ¼ teaspoons.

As you can see, even if you can’t cook with onion, garlic or other high FODMAP ingredients, your meals don’t have to be bland. There are plenty of ways to make low FODMAP meals tasty.

If you stock your pantry and fridge with the ingredients from this list, you can tap into your creativity as a cook, discover delicious new dishes and transform family favorites into low FODMAP meals that are healthy and tasty.

Now that you’re ready to add tons of low FODMAP flavor to any dish, it’s time to get cooking! Not sure what to cook? We’ve got you covered! Check out our low FODMAP diet recipes here!

To make low FODMAP cooking even more flavorful, check out the Complete List of Top FODMAP swaps here.

And don’t forget to check out our Low FODMAP 101 Guide for more helpful info, tips and inspiration for low FODMAP cooking and living!