Low-FODMAP Spice Blends and Marinade Recipes IBS Health Coaching and FODMAP Diet Recipes | Calm Belly Kitchen (2024)

One of the biggest struggles with the FODMAP Diet is making food that isn’t bland and boring.

In the past, you may have relied on supermarket seasoning packets or food that was pre-seasoned and ready to go. And why not? It’s an easy time-saver!

Unfortunately most commercial seasoning contains onion or garlic—usually both. This can make avoiding these high-FODMAP ingredients seem impossible.

The solution to this flavor dilemma is to get to know individual spices. Let me explain…

Single-ingredient spices and herbs (meaning the jar contains only 1 ingredient: the individual spice) are low-FODMAP. They’re also the key to crave-able, flavor-packed meals.

And when you know what herbs and spices to combine depending on the taste you’re going for, you’ve got a rainbow of flavor options at your fingertips.

My Go-To Low-FODMAP Spice Blends

To help you get started, I’ve compiled all my go-to spice blends below. With just a few extra ingredients you can make a simple marinade, so I’ve included my favorite ones for you as well.

Use this list as a starting point, but know that it’s okay to play around and experiment. For example, if you don’t have thyme, substitute rosemary.

There aren’t any hard and fast rules when it comes to spices blends, so have fun with it! Your taste buds will thank you.

Hungry for more? Get the Calm Belly Kitchen Digital Cookbook!

Low-FODMAP Spice Blends

TIP: These don’t include salt and pepper, so always season to taste.

Mexican-Style Spice Blend for Beef, Pork or Poultry

Makes enough for approximately 1 pound meat, but you can multiply the recipe as desired.

1 tsp ancho chile powder

1 tsp cumin

½ tsp coriander

½ tsp dried oregano

Further Reading: One-Pan Cheesy Mexican Rice Recipe

Spice Blends for Poultry

Makes enough for approximately 1 pound meat, but you can multiply the recipe as desired. These quantities are approximate, so use more or less according to your preference.

Earthy and Herby Blend:

1 tsp coriander

1 tsp thyme

1 tsp dried chives

Simple Spicy Blend:

Also works for pork. If you don’t like the smoky flavor of smoked paprika, use sweet paprika instead.

1 ½ tsp ancho chile powder

1 ½ tsp smoked paprika

Simple Mediterranean Blend:

This blend is similar to Herbes de Provence, which you can buy pre-blended in the spice section of most supermarkets. Optional: Add lemon zest or juice when finished cooking. Also works on potatoes and other roasted veggies as well as pork.

1 tsp dried thyme

1 tsp dried rosemary

½ tsp dried sage

½ tsp dried marjoram

3 Easy Spices for Seafood

  • For delicate white fish or shrimp: 1 tsp dried thyme or tarragon + zest of 1 lemon; finish off with lemon juice.

  • For salmon or shrimp: 1 tsp ancho chile powder + salt and pepper to taste.

  • For salmon/shrimp/heartier white fish: 1/2 tsp ginger and 1 tsp sweet paprika

Low-FODMAP Marinade Recipes

Simple Marinade for Poultry or Pork

Makes enough for about 1 lb meat.

Variation >>> If you have a big handful of parsley or cilantro lying around, you can add that plus the ingredients below to a food processor to blend.

½ cup orange juice

¼ cup balsamic vinegar

2 tbsp olive oil

½ tsp each dried rosemary and thyme

Whisk together all the ingredients and add to a ziploc bag with meat. Refrigerate for 4 to 12 hours. Season meat with salt and pepper and cook.

Further Reading: Grilled Chicken with Curry-Lime Marinade Recipe

Citrus-Herb Marinade

Works great for hearty white fish, salmon, or chicken. Makes enough for about 1 pound of meat. Fish can marinate for a shorter time than chicken, as noted below.

3 green scallion tops

Handful parsley leaves and stems (about 1/2 packed cup)

2 tbsp dijon mustard

1 tbsp hot sauce (optional)

1/2 tsp fish sauce

Juice of 1 lemon

Juice of 1 orange (or 2 clementines)

2 tbsp rice or red wine vinegar

2 tbsp olive oil

Put all ingredients through vinegar in food processor and process until roughly chopped. With processor on, slowly pour oil through feed tube.

Place meat or fish in a large ziploc bag and add marinade. For fish, refrigerate 2 to 4 hours. For chicken, refrigerate 4 to 12 hours.

Further Reading: Grilled Steak with Chimichurri Sauce Recipe

Low-FODMAP Chimmichurri Sauce or Marinade

Great for steak or anything grilled, including veggies. Makes enough for about 1 lb meat.

1 cup (packed) parsley (leaves and thin stems)

1/4 to 1/3 cup mint leaves (about 4 sprigs)

1 tbsp red wine vinegar, plus additional if needed

1 lime, juiced

¼ cup extra-virgin olive oil, plus additional if needed

2 tsp Dijon mustard

1 tsp granulated sugar (or your sugar of choice)

1/2 tsp red chile flakes, or to taste (optional)

Sea salt to taste (1/4 to 1/2 tsp)

Freshly ground black pepper to taste

Add parsley and mint to a food processor and process until chopped, scraping down bowl as needed. Add vinegar and lime juice. With processor running, slowly pour olive oil through the feed tube.

Add mustard, sugar and chile flakes if using. Season with salt and pepper. Pulse until blended. Consistency should be thick but pourable. Add additional oil or red wine vinegar to thin, depending on whether you like more or less acidity. Check seasoning. Can be used as a marinade, or served over grilled meat, veggies or fish as a sauce.

Low-FODMAP Spice Blends and Marinade Recipes IBS Health Coaching and FODMAP Diet Recipes | Calm Belly Kitchen (2024)


What spices and seasonings are low FODMAP? ›

What spices can I eat on low FODMAP and are ok for IBS? Some of the most popular low FODMAP herbs and spices include garlic-infused oil, ginger, turmeric, oregano, basil, thyme, rosemary, sage, cilantro, paprika, and black pepper.

What spices should you avoid with IBS? ›

Most spices and herbs are low FODMAP and should not cause IBS symptoms, however certain spices such as chilli contain a chemical known as capsaicin. Capsaicin is responsible for the heat in chilli which can aggravate IBS symptoms.

What can I substitute for garlic and onion IBS? ›

Garlic chives, an herb with a garlicky flavor, are an obvious substitute, but here are other herbs and spices you may find useful: Peppercorns—white, pink, or Szechuan—can add different flavors to your cooking. Cumin's distinctive taste may work well in some recipes, especially where garlic is used raw.

Is Worcestershire sauce low FODMAP? ›

Worcestershire Sauce: Even though this food typically contains high FODMAP ingredients (like molasses or garlic powder), Worcestershire sauce has been tested and is considered low FODMAP by Monash University. A low FODMAP serving is 2 tablespoons or 42 grams.

Is garlic bad for low FODMAP? ›

When embarking on a low FODMAP diet, it is important to avoid garlic and foods that contain garlic during the initial phases.

Do spices irritate IBS? ›

Spicy foods

Hot or spicy foods may irritate the digestive system and trigger IBS symptoms. Some flavorings — such as miso, soy sauce, and saki — contain ingredients that might act as FODMAPs in large quantities.

What spices irritate the colon? ›

After trying a spicy food, take note of what you ate, including how spicy it was and its possibly irritating ingredients (such as chili pepper, red pepper flakes, jalapenos, or hot sauce). Also describe your symptoms and bowel movements in the days following. Watch out for worsening symptoms such as: Diarrhea.

What is the biggest trigger for IBS? ›

Refined sugar, fructose and the sugar substitute sorbitol are all common triggers. Chocolate is also a common trigger.

What herbs are bad for IBS? ›

Chili Peppers. Among all herbs reviewed, IBS participants did not respond well to Capsicum annuum (chili peppers). A quarter of participants experienced intense abdominal pain and then withdrew from the trial.

Why can't people with IBS eat garlic? ›

Garlic and onions can add flavor to food, but they contain fructans, an oligosaccharide, which can be difficult for your intestines to break down. This may cause gas. Painful gas and cramping can result from raw garlic and onions. Even cooked versions of these foods can be triggers for some people with IBS.

What is a good substitute for onions for IBS? ›

Chives are also a wonderful choice for oniony flavor. Leek greens are low FODMAP as long as you keep your serving to ⅔ cup or less, so use them as you would use whole leaks to get the flavor you're looking for. Those are really my top 3 choices to replace onions in most recipes.

Are pickles FODMAP friendly? ›

Are pickles low FODMAP? Yes and no. Pickled cucumbers are low FODMAP, unlike some other pickled vegetables whose FODMAP content changes drastically, according to Monash. However, it depends on whether the cucumbers are pickled with a high FODMAP ingredient, such as garlic.

Is mayo bad for IBS? ›

You can have salt, jams made from low-FODMAP fruits, mayonnaise, and mustard. Soy sauce, hot sauce (no garlic), tamari, and vinegar are also okay. Sweeteners that are okay include sugar (sucrose), powdered (confectioner's) sugar, brown sugar, glucose, and maple syrup.

What sauces are bad for IBS? ›

Favorite Trigger: Red Sauces

For many IBS community members, favorite trigger foods include red sauces, such as tomato and marinara sauces.

What is a low FODMAP substitute for Worcestershire sauce? ›

If you are still not brave enough to try Worcestershire sauce you can substitute each tablespoon of Worcestershire sauce for 1 tablespoon of soy sauce, ¼ tsp Chinese five spice, and ½ tsp brown sugar. This doesn't taste the same but will provide your dish with a similar depth of flavour.

How do you season food on a low FODMAP diet? ›

10 ways to add flavour to your low FODMAP meal
  1. Ginger. The health benefits of ginger are well documented but in the absence of garlic, it is a great way to introduce some pungency into your cooking. ...
  2. Citrus. ...
  3. Spices. ...
  4. Infused Oils. ...
  5. Ferments. ...
  6. Low FODMAP Condiments. ...
  7. Herbs. ...
  8. Vinegar.
Feb 16, 2024

Which spice is good for IBS? ›

Fennel. Fennel may be helpful for people with IBS since it can help relax the intestinal muscle and relieve gas. It has a sweet flavor similar to aniseed. Scientists studied the combined impact of curcumin and fennel essential oil on IBS symptoms in 121 people.

Is Greek seasoning low FODMAP? ›

The store-bought Greek seasoning blends I've come across typically contain garlic and/or onion powder, which are high in FODMAPs.


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