Recipes | Basics

Low FODMAP Jamaican Jerk Seasoning

DFGFVGNVEGMisc

This post may contain affiliate links. Please see our disclosure policy for details.

You need this Low FODMAP Jamaican Jerk Seasoning in your life. In Ayten’s IBS nutrition practice, some of the most highly requested low FODMAP flavors and recipes hail from the islands of the Caribbean.

Each island, of course, has its own style, culture, signature ingredients, classic dishes, and of course, spice blends, so we developed this low FODMAP version featuring an aromatic blend of sweet and spicy with notes of cinnamon, cumin, allspice, thyme, smoked paprika and low FODMAP garlic and onion powders, among other easy-to-find ingredients.

Make Your Own Jamaican Jerk Spice Mix
Make Your Own Jamaican Jerk Spice Mix

Jamaican Jerk Is Not One Thing

Jamaican jerk seasoning is one of the Caribbean blends that Westerners are familiar with, however, something important to note about the term “jerk seasoning” is that it can mean just about anything, like how the term “curry” or “masala” refers to many different types of spice blends. 

It is important to be specific about what type of jerk seasoning we’re referring to, and to note that even within a broad category like “Jamaican jerk seasoning,” there is so much beautiful diversity of flavor or recipes that differs by region, and even by neighborhoods and households. 

Our rendition of Jamaican jerk seasoning adds a balanced of savory alliums, sweet aromatics, and smoky spice to any dish. Use it as a seasoning for fresh fish, prawns, poultry, or BBQ, or to sauté fresh vegetables, beans, legumes. Our star low FODMAP ingredients in this blend are low FODMAP garlic and onion powders, and the dried parsley flakes and thyme add a light herbaceous note.

Frequently Asked Questions

What Are Low FODMAP Garlic & Onion Powders?

Really good question! 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.

Is Dark Brown Sugar Low FODMAP?

Brown sugar has been lab tested by both Monash University and FODMAP Friendly. There are many kinds of brown sugar, from cane to beet (to blends) to Muscovado and more, which we discuss in our Explore An Ingredient: Sugar. Dark brown Muscovado sugar does appear in a product lab tested and certified low FODMAP by FODMAP Friendly, so we do know there is a low FODMAP amount. When we call for dark brown sugar in our recipes it is used in amounts small enough to be considered low FODMAP.

What Is Allspice?

This spice is a native bush in Jamaica of the myrtle family, and is often mistaken for a spice blend. It is in fact a large dried berry; they look like large peppercorns. The flavor often is said to be reminiscent of cinnamon, cloves, nutmeg, and a hint of pepper. Don’t leave it out! It adds wonderful flavor and aroma.

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.

  • Brown Sugar: Brown sugar has been lab tested by both Monash University and FODMAP Friendly. There are many kinds of brown sugar, from cane to beet (to blends) to Muscovado and more, which we discuss in our Explore An Ingredient: Sugar. Unfortunately, there is no information about what kind of brown sugars were lab tested. Monash gives us a low FODMAP amount of ¼ cup or 40 g but no further information. In addition, in private correspondence with Monash University we know that there are amounts larger than 40 g that would be considered low FODMAP. FODMAP Friendly gives us a low FODMAP amount of 13 g. Dark brown Muscovado sugar does appear in a product lab tested and certified low FODMAP by FODMAP Friendly, so we do know there is a low FODMAP amount. 
  • 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.
  • Low FODMAP Onion Powder: Conventional onion powder is made from dried and granulated, or powdered, onion and is considered high FODMAP. There are a couple of low FODMAP onion powders on the market: FreeFod Onion Replacer and Fodmazing Onion 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 onion flavor. We find them to be excellent additions to your herb and spice collection. Use them as you would conventional onion powder.
  • Paprika: Monash University has lab tested paprika and it is low FODMAP in 1 teaspoon (2g) portion. Smoked paprika is low FODMAP as well.
  • Spices: Many fresh and dried spice 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 a spice 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.

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.

Flavor For Your FODMAP Cooking

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

Send This Recipe to Me!
Enter your email to have this sent to your inbox and we will send you fresh recipes weekly!
By sending this message, I accept FODMAP Everyday’s
Terms and Privacy Policy.
Make Your Own Jamaican Jerk Spice Mix
5 from 1 vote

Low FODMAP Jamaican Jerk Seasoning

You need this Low FODMAP Jamaican Jerk Seasoning in your life. In Ayten’s IBS nutrition practice, some of the most highly requested low FODMAP flavors and recipes hail from the islands of the Caribbean. Each island, of course, has its own style, culture, signature ingredients, classic dishes, and of course, spice blends, so we developed this low FODMAP version featuring an aromatic blend of sweet and spicy with notes of cinnamon, cumin, allspice, thyme, smoked paprika and low FODMAP garlic and onion powders, among other easy-to-find ingredients.

Low FODMAP Serving Size Info: Makes about ½ cup (120 g); 24 servings; 1 teaspoon per serving

Makes: 24 Servings
Prep Time: 5 minutes
Total Time: 5 minutes
Author: Ayten Salahi

Ingredients:

Preparation:

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

Notes:

FODMAP Information

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

• Brown Sugar: Brown sugar has been lab tested by both Monash University and FODMAP Friendly. There are many kinds of brown sugar, from cane to beet (to blends) to Muscovado and more, which we discuss in our Explore An Ingredient: Sugar. Unfortunately, there is no information about what kind of brown sugars were lab tested. Monash gives us a low FODMAP amount of ¼ cup or 40 g but no further information. In addition, in private correspondence with Monash University we know that there are amounts larger than 40 g that would be considered low FODMAP. FODMAP Friendly gives us a low FODMAP amount of 13 g. Dark brown Muscovado sugar does appear in a product lab tested and certified low FODMAP by FODMAP Friendly, so we do know there is a low FODMAP amount.
• 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.
• Low FODMAP Onion Powder: Conventional onion powder is made from dried and granulated, or powdered, onion and is considered high FODMAP. There are a couple of low FODMAP onion powders on the market: FreeFod Onion Replacer and Fodmazing Onion 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 onion flavor. We find them to be excellent additions to your herb and spice collection. Use them as you would conventional onion powder.
• Paprika: Monash University has lab tested paprika and it is low FODMAP in 1 teaspoon (2g) portion. Smoked paprika is low FODMAP as well.
Spices: Many fresh and dried spice 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 a spice 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.

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.

Course: Basic
Cuisine: Jamaican

Nutrition

Calories: 6kcal | Carbohydrates: 1g | Protein: 0.1g | Fat: 0.1g | Saturated Fat: 0.03g | Polyunsaturated Fat: 0.04g | Monounsaturated Fat: 0.02g | Sodium: 195mg | Potassium: 12mg | Fiber: 0.2g | Sugar: 0.2g | Vitamin A: 168IU | Vitamin C: 0.2mg | Calcium: 4mg | Iron: 0.2mg

All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.