Low-FODMAP Staples

Low-FODMAP Spice Rack Staples — all flavorful, aromatic, and gentle on digestion.

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🌿 Herbs (all low FODMAP in normal amounts)

• Basil

• Oregano

• Thyme

• Rosemary

• Parsley

• Dill

• Cilantro (coriander leaves)

• Chives

• Lemongrass

• Bay leaves

• Tarragon

• Mint

🪄 Tip: Add hardy herbs (thyme, rosemary, bay) early in cooking and delicate ones (parsley, basil, dill, cilantro) at the end for freshness.

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🌶️ Spices & Seasonings

• Paprika (regular or smoked) – adds depth and color.

• Cumin – warm, earthy, pairs beautifully with lentils and root vegetables.

• Coriander (ground) – light citrus flavor, great in soups and curries.

• Turmeric – golden color and gentle warmth.

• Ginger (fresh or ground) – soothing and zesty.

• Cinnamon – cozy sweetness, great in savory stews or curries.

• Cardamom – bright and aromatic in both sweet and savory dishes.

• Mustard powder or seeds – tangy pop.

• Black pepper – your everyday enhancer.

• Chili flakes or cayenne – okay in small amounts (¼ tsp or less).

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🧂 Other Flavor Enhancers

• Garlic-infused oil (homemade or store-bought)

• Lemon or lime zest/juice – adds brightness.

• Vinegars – apple cider, red wine, or rice vinegar for tang.

• Tamari or soy sauce – rich umami (check gluten-free if needed).

• Nutritional yeast – cheesy, savory boost for soups or roasted veggies.

• Miso paste (rice or soybean only) – adds depth in small quantities.

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🌼 Warm Spice Blends You Can Make

You can mix your own blends to add variety:

• “Comfort blend” – 1 tsp paprika, ½ tsp thyme, ½ tsp black pepper

• “Moroccan-inspired” – 1 tsp cumin, ½ tsp cinnamon, ½ tsp turmeric

• “Zesty boost” – ½ tsp ginger, ½ tsp coriander, pinch chili flakes