Lemon Balm

Why lemon balm is rated low

Lemon balm is low FODMAP at "Any typical portion". The rating is estimated from what the herb is made of rather than a measured serving, and as a leafy herb used for flavour it brings nothing that flags a FODMAP concern at the amounts people actually use in tea, dressings or cooking. Low is a statement about a normal herb amount, though, not a promise that anything carrying the lemon balm name is low, and the drinks and dishes it goes into often bring their own FODMAPs along.

What changes your risk

• Serving size The rating covers "Any typical portion", meaning the amount used to flavour a cup of tea or a dish. It is not a rating for eating the herb as a salad green in quantity.
• Tea blends Bagged herbal teas that feature lemon balm are often blends with other herbs, fruit pieces or flavourings. Each of those carries its own rating, so the full ingredient list matters more than the name on the front.
• What goes in the cup Stirring honey or agave syrup into a lemon balm tea adds a real FODMAP load. Maple syrup or table sugar keeps the drink low.
• The rest of the dish In a dressing, sauce or marinade, the base decides the outcome. A lemon balm dressing built on garlic or onion, or on ordinary yoghurt, is no longer a low FODMAP dressing.

What else works

Lemon balm is one of several fresh flavours that work well on a low FODMAP plate. Chives and the green tops of spring onions give a fresh bite in savoury dishes, and lemon peel brings a similar citrus brightness. The things that are not equivalent are the blended products: herbal tea mixes with extra ingredients you have not checked, and ready-made herb dressings or sauces that use garlic, onion, honey or ordinary yoghurt as their base. If a dish needs a creamy carrier for the herb, lactose-free yoghurt works where ordinary yoghurt would not.

How to keep it low

Fresh lemon balm wilts quickly, so keep the stems in a glass of water in the fridge or wrapped in a damp paper towel inside a container, and use it within a few days. Tear or chop the leaves just before using, since the lemony aroma fades fast once cut. For tea, steep the fresh or dried leaves in hot water on their own, and sweeten with maple syrup or table sugar if you want it sweet. If you buy dried lemon balm or a tea bag, check that the ingredient list names only lemon balm.

Common questions

is lemon balm low fodmap

Yes. Lemon balm is rated low FODMAP at "Any typical portion", estimated from what the herb is made of rather than a measured serving.

is lemon balm tea low fodmap

Plain lemon balm tea made from the leaves alone fits the low rating. Blended teas and anything sweetened with honey need a separate check.

can i have lemon balm on the elimination phase

Yes, at "Any typical portion" lemon balm fits the elimination phase. Keep an eye on what it is paired with, such as dressings built on garlic or onion.

what can i use instead of lemon balm

Lemon peel gives a similar citrus lift, and chives or the green tops of spring onions work for a fresh, savoury herb note. All of these fit a low FODMAP kitchen.