Bay Leaf

Why bay leaf is rated low

Bay leaf is low FODMAP. It is an aromatic leaf used to infuse a pot with flavour and then lifted out before serving, and nothing in its make-up is recorded as a FODMAP source. The rating is estimated from what bay leaf is made of rather than a measured serving, and on that basis "Any typical portion" sits low. Larger than typical amounts are not rated here. The catch with bay is not the leaf but its company: it goes into soups, stocks, stews and spice mixes that very often also contain onion and garlic.

What changes your risk

• What shares the pot Bay is a stock and stew herb, and those dishes usually start with onion, garlic, leek or celery. Their FODMAPs end up in the liquid, so the bay leaf being low does not make the pot low.
• Lifting things out Removing the bay leaf before serving is about texture, and removing onion or garlic pieces at the end does not take back what has already dissolved into the liquid. Leaving them out from the start is what works.
• Herb blends and sachets Bouquet garni sachets, soup mixes and dried mixed-herb blends sometimes include onion or garlic powder alongside bay. Check the ingredient list on any blend.
• Stock cubes and powders Bay leaf is a common stock flavour, and many cubes, powders and liquid stocks also contain onion and garlic. A low FODMAP or homemade stock avoids that.
• Fresh or dried Fresh and dried bay leaves fill the same role, and drying a whole leaf does not turn it into a FODMAP concern.

What else works

Bay leaf is already one of the easy herbs on a low FODMAP diet, alongside thyme, rosemary, oregano, parsley, chives and peppercorns, which build the same savoury depth in a stock or braise. The lookalikes that are not reliably low are the convenience products that pair bay with other aromatics: soup and stew seasoning packets, bouquet garni sachets, stock cubes and mixed dried herb blends that list onion or garlic. To replace the onion and garlic that usually go into the pot with bay, use garlic-infused oil, the green tops of spring onions, leek leaves, chives or a pinch of asafoetida.

How to keep it low

Store bay leaves whole in a sealed jar away from light and heat, and add them early in a long simmer so the flavour has time to come out. Remove them before serving, since the leaf stays tough and is not meant to be eaten. A useful low FODMAP stock starts with bay, peppercorns, carrot, leek leaves, the green tops of spring onions and a splash of garlic-infused oil, simmered with bones or vegetables and strained. Freeze it in portions so you always have an onion-free base for soups, risotto and braises.

Common questions

is bay leaf low fodmap

Yes. "Any typical portion" of bay leaf is rated low, estimated from what the leaf is made of. It is usually removed before eating anyway.

can i use bay leaves in low fodmap stock

Yes. Bay is a good stock herb on a low FODMAP diet, as long as the rest of the stock leaves out onion and garlic and uses options like leek leaves, green spring onion tops and garlic-infused oil instead.

is bouquet garni low fodmap

A homemade bundle of bay, thyme and parsley is. Packaged sachets and blends can include onion or garlic, so check the ingredient list.

what herbs are low fodmap like bay leaf

Thyme, rosemary, oregano, parsley and chives all suit the same slow-cooked dishes. Garlic-infused oil and the green tops of spring onions cover the flavour onion and garlic would usually add.