Low FODMAP Italian Seasoning

Name: Low FODMAP Italian Seasoning
Prep time: 5 min
Total time: 5 min
Ingredients: 1 1/2 tablespoons dried basil; 1 tablespoon dried oregano; 1 tablespoon dried parsley; 1 1/2 teaspoons dried rosemary; 1 1/2 teaspoons dried thyme; 1 teaspoon low FODMAP garlic powder, (like FreeFod or Fodmazing); 1 teaspoon red pepper flakes

Because its original form is typically comprised of dried low FODMAP herbs as is, like basil, thyme, rosemary, oregano, and parsley, which are all low FODMAP, the main swap we made for our rendition was to use a low FODMAP garlic powder replacer, in lieu of conventional garlic powder (more below).

You can also read more in our article Low FODMAP Garlic & Onion Substitutes.

This recipe also includes crushed red pepper flakes for a gentle punch of heat. Though FODMAPs are not a concern with this ingredient, some with IBS don’t tolerate spicy foods well, so adjust to your tolerance.

Woman eating spaghetti and drinking wine — A plate of spaghetti and a glass of **wine** can fit into your low FODMAP lifestyle.

Frequently Asked Questions

What Are Low FODMAP Garlic & Onion Powders?

Conventional garlic and onion powders are made from dried and granulated, or powdered, garlic cloves or onion and are high FODMAP foods. There are a couple of low FODMAP garlic and onion powders on the market: FreeFod Garlic and Onion Replacers and Fodmazing Garlic or Onion Substitute Replacer. The FreeFod products have been lab tested and is certified low FODMAP by FODMAP Friendly. Both brands contain the same ingredients – maltodextrin and natural garlic or onion flavor. We find them to be excellent additions to your herb and spice collection. Use them as you would conventional garlic or onion powders.

Low FODMAP Seasoning Blend Basics

Please refer to our article, How To Make Low FODMAP Seasoning Blends, for info on purchasing spices, storage and discussions on whole spices vs. pre-ground, the best tools for grinding your own, measuring, etc.

FODMAP Information

All recipes are based upon Monash University & FODMAP Friendly science at time of initial publication.

Herbs: Many fresh and dried herbs have been lab tested by both Monash University and FODMAP Friendly and are easily looked up in the apps, which we strongly suggest that you have. The additional good news is that if you are interested in an herb that has not been lab tested, you can look at the nutritional panel and assess its FODMAP load for yourself. If the “Sugars” and/or “Carbs” are 1 g or less per serving, then the item would be a good bet to try.
Low FODMAP Garlic Powder: Conventional garlic powder is made from dried and granulated, or powdered, garlic cloves and is considered high FODMAP. There are a couple of low FODMAP garlic powders on the market: FreeFod Garlic Replacer and Fodmazing Garlic Substitute Replacer. The FreeFod has been lab tested and is certified low FODMAP by FODMAP Friendly. Both brands contain the same ingredients – maltodextrin and natural garlic flavor. We find them to be excellent additions to your herb and spice collection. Use them as you would conventional garlic powder.
Oregano: Monash University has lab tested two kinds of dried oregano, both Mediterranean and Mexican. They are low FODMAP in 1 teaspoon (3 g) amounts.
Thyme: Monash University has lab tested fresh thyme and it is low FODMAP in 1 cup (16 g) amounts.

Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. Foods will be retested from time to time; in the case of raw ingredients, such as fruits and vegetables, results may vary. All lab tested results are valid and represent a snapshot in time. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.

Seasoning Blends For Your FODMAP Cooking

Check out all of our other low FODMAP seasonings, all very easy to create.

square of lasagna on a plate — You CAN have **lasagna** while following the lowFODMAP diet.

5 from 1 vote

Low FODMAP Italian Seasoning

Whether you’re making your own homemade salad dressing, zesting up a bowl of soup, or prepping for pasta night with your own homemade sauce, Low FODMAP Italian Seasoning is another classic you’ll need in your pantry. Because its original form is typically comprised of dried low FODMAP herbs as is, like basil, thyme, rosemary, oregano, and parsley, which are all low FODMAP, the main swap we made for our rendition was to use a low FODMAP garlic powder replacer, in lieu of conventional garlic powder.

Low FODMAP Serving Size Info: Makes about ¼ cup(36 g) 12 servings; 1 teaspoon per serving

Makes: 12 Servings

Prep Time: 5 minutes

Total Time: 5 minutes

Author: Ayten Salahi

Ingredients:

1 1/2 tablespoons dried basil
1 tablespoon dried oregano
1 tablespoon dried parsley
1 1/2 teaspoons dried rosemary
1 1/2 teaspoons dried thyme
1 teaspoon low FODMAP garlic powder, like FreeFod or Fodmazing
1 teaspoon red pepper flakes

Preparation:

In a small mixing bowl, stir together all of the ingredients until well combined.
Store in an airtight container in a cool, dark location. Use within 6 months, for best flavor.