Herbs and spices can be used to make your FODMAPS elimination diet more interesting! Which ones are OK to use? The following is a list of suggestions for herbs, spice, and flavoring agents that are unlikely to cause IBS symptoms due to FODMAPs*:
- vinegars of most kinds (check ingredients)
- lemon and lime juice
- granulated sugar
- maple syrup
- vanilla extract, real or imitation
- ginger root and turmeric
- green leafy herbs, either fresh or dried: parsley, oregano, cilantro, dill, marjoram, thyme, rosemary, mint
- chives and green (spring) onions--green part only
- paprika and ground chili powder
- seed spices such as: coriander, mustard, cumin, caraway, dill seed, celery seed, sesame seed, poppy seed, nutmeg
Use caution with herbs and spices that tend to be used by the teaspoon or tablespoon in recipes, such as ground chili powder, cumin, and cinnamon. In such amounts they could contain enough FODMAPs to cause symptoms. Use caution with nutmeg, as it can cause nausea and vomiting in large amounts.
Expert opinion now suggests that cooking garlic and onions in water or broth probably releases fructans and is not recommended during the elimination phase of the diet, as fructans are water-soluble. However, garlic-infused cooking oil can add flavor to your food. Garlic and onion powder do contain FODMAPs and should not be used on the elimination diet.
*Remember that even though not containing significant amounts of FODMAPs, it is possible for people to have a unique food sensitivity to almost any food; avoid herbs and spices that are known IBS triggers for you.