From Bland to Brilliant: How to use low fodmap herbs & spices safely
If you’ve ever felt like the low fodmap diet leaves your meals tasting a bit… blah, you’re not alone. My biggest frustration with IBS is having to avoid garlic and onion! But here’s some good news: science is catching up with tradition, and we now know which herbs and spices are not only ‘safe’ on the low fodmap diet but may even support gut health.
From zesty ginger to golden turmeric and aromatic sumac, these flavour boosters can transform your meals from bland to brilliant - without the bloat. The best part? Many of them are easy to find at your local grocer and/or easy to grow in your garden.
Think of this week’s blog as your spice survival guide: a way to bring back the joy of cooking while keeping IBS symptoms in check.
Is ginger low fodmap?
Recommended serving size: according to the Monash Fodmap App, fresh ginger is low fodmap at 5g (or 1 teaspoon). The Fodmap Friendly App gives a little more away, reporting that no fodmap content is detected in raw ginger and therefore it can be eaten freely, without restriction.
The science: Ginger root has been used for centuries to aid digestion, reduce inflammation and calm nausea (but just don’t mention sucking fresh ginger slices as a remedy for morning sickness to Jo or Mary - some memories never fade). The flavour and aroma of ginger are attributed to chemicals such as gingerols, shogaols, zingerone and paradols, and it also contains vitamins B and C, potassium, manganese, magnesium and copper. A 2024 systematic review found that ginger supplementation reduced gut discomfort in IBS patients. But the optimal dose and duration of ginger supplementation required is still up for debate. Most randomised controlled trials (RCTs) investigating ginger for IBS or functional gut disorders used 1–2 grams of ginger powder per day, usually in capsule form, split into 2–3 doses. (See Rahnama et al, 2012, 2g per of powdered ginger capsules shown to improve IBS symptoms in some participants and Hu et all, 2022, 1.2-2g per day of powdered ginger improved nausea and upper gut discomfort).
How to use it: Fresh ginger in stir fries, grated into soups, or blended into smoothies. Ginger tea is also safe and, some say, soothing - but it’s simply just not my cup of tea! My friend’s mum used to add ginger into her water bottle to aid with car sickness.
Turmeric and IBS
Recommended serving size: ground turmeric is low fodmap at 1 tablespoon (10g).
The science: Curcumin, the active compound in turmeric, has anti-inflammatory properties. Recent trials (2023–2024) suggest turmeric may improve abdominal pain and bowel regularity in IBS. Animal studies strongly support its anti-inflammatory and antioxidant effects, and small human trials indicate that turmeric (either on its own but more often combined with other ingredients like fennel oil, peppermint oil, or vitamin D) can reduce IBS symptoms. In one pilot study (Bundy et al, 2004), turmeric alone reduced IBS symptoms by up to 60%. Turmeric is generally safe and well-tolerated, even at high doses, though very large or long-term use may occasionally cause digestive distress. The main limitation in the science is that only a handful of human studies exist, so while turmeric looks promising as a gut-friendly option, larger and more rigorous trials are still needed to confirm how effective it truly is for people with IBS.
How to use it: Sprinkle on roasted veggies, add grated or powdered turmeric to curries, or blend into a turmeric latte (just swap cow’s milk for almond or lactose-free milk).
Garlic & Onion:
Recommended serving size: Garlic and onion are concentrated sources of fructans and can trigger gut health symptoms even in very small doses.
How to use alternatives:
Use garlic-infused oil or onion-infused oil – fodmaps are water-soluble but not oil-soluble, so you get the flavour without the symptoms. Learn how to make your own garlic-infused oil here
Try asafoetida powder (a traditional Indian spice). According to the Monash App, the recommended low fodmap serving size is 1/4 teaspoon (2g) while the Fodmap Friendly App says that no fodmaps are detected in the spice.
Stock up on chives and the green tops of spring onions, both safe alternatives and easily grown in pots.
Under-Rated IBS-Friendly Spices
Sumac: (a red berry spice with a tart, smoky and floral flavor) is low fodmap at 1 teaspoon (2g). Adds a tangy lemon-like flavour and is great on roasted meats, fish or salads.
Cinnamon: low fodmap at 1 teaspoon (2g). Adds warmth to sweet and savoury dishes. Early evidence suggests it may help regulate blood sugar, which is relevant for IBS sufferers with overlapping metabolic concerns.
Pepper & Chilli: Both black pepper and small amounts of chilli (Monash App: red chilli <28g) are generally tolerated, but chilli can worsen symptoms in sensitive guts due to capsaicin.
Fresh Herbs
Basil, coriander, parsley, rosemary, thyme, dill, oregano - all naturally low fodmap, no serving size restriction.
Mint: Especially good for digestion. Peppermint oil is even used in IBS therapy because it relaxes gut muscles and reduces cramping.
How to use them: Toss into salads, blend into pesto (swap garlic for chives or infused oil), or sprinkle fresh at the end of cooking to boost flavour.
Actionable Tips
Build a spice rack around low fodmap staples: ginger, turmeric, sumac, cinnamon, cumin, coriander, black pepper, chilli flakes.
Experiment with infused oils: garlic-infused olive oil is a game changer for pasta, roast veggies, and dressings. Use commercial brands sparingly at first to determine your flavour tolerance.
Use herbs in abundance: don’t just garnish - use them as a base ingredient. A handful of parsley or basil can transform a dish. And do grow your own to keep costs down.
Keep the Monash Fodmap App handy to check serving sizes before experimenting.
Batch-cook spice blends: make a “safe curry mix” or “taco mix” with low fodmap spices so weeknight meals stay easy.
Final Word: Flavour and Gut Health Can Coexist
Living with IBS doesn’t mean you have to settle for bland food. In fact, when used strategically, herbs and spices can support your digestion, reduce inflammation, and make the Low FODMAP diet far more enjoyable. The science in 2025 is clear: flavour isn’t the enemy - it’s your ally. So next time you’re cooking, reach for ginger, turmeric, or sumac instead of plain salt and pepper. Your gut (and your taste buds) will thank you.
Blog written by: Noisy Guts co-founder Dr Josephine Muir. While a hopeless gardener, I do grow parsley, oregano, sage, mint and chilli in abundance but have never been able to keep coriander alive!