Mixed Herb

Low FODMAP

Typical portion

Any typical portion Low

Mixed herbs are Low FODMAP, a dried blend used in small pinches with barely any fermentable carbohydrate to speak of.

Dried culinary herbs carry negligible fermentable carbohydrate, so any typical seasoning amount stays comfortably low with no FODMAP subgroups to flag.

Sprinkle them freely into sauces, roasts, and dressings for flavor, though it's worth a quick label check on pre-mixed blends in case garlic or onion powder has been added.

Why mixed herb is rated low

A plain dried mixed herb blend is low FODMAP at "Any typical portion". The rating is estimated from what the blend is made of rather than a measured serving, and the usual leafy herbs in it carry nothing that flags a FODMAP concern at seasoning amounts. That rating only holds when the jar really is just herbs, because the name "mixed herb" covers many blends, and some quietly add the very ingredients a low FODMAP diet steers around.

What changes your risk

What is actually in the jar The single biggest lever is the ingredient list. A blend of leafy herbs alone fits the low rating, while one with garlic powder, onion powder or dried onion flakes does not.
Similar-sounding blends Italian seasoning, herbes de Provence, pizza seasoning, poultry seasoning and all-purpose seasonings vary by maker, and several routinely include garlic or onion. Read each label rather than trusting the name.
Serving size The low rating covers "Any typical portion", meaning the amount a recipe uses for flavour, not a heavy coating of a blend you have not checked.
The rest of the dish Herbs usually go into a sauce, stock or marinade. A stock cube or ready-made sauce with onion or garlic changes the meal far more than the herbs do.

What else works

A blend that lists only herbs is the reliable choice, and if a jar is hard to verify, single dried herbs make it easy to build your own mix. For the savoury depth that onion and garlic normally bring, garlic-infused oil, chives and the green tops of spring onions all work alongside the herbs. The lookalikes to treat with care are seasoning blends with garlic powder or onion powder, herb-flavoured stock cubes, and herb salts or rubs whose full ingredient list you have not read.

How to keep it low

Choose a mixed herb jar whose ingredients name herbs and nothing else, and skip any that list garlic, onion, or a vague "flavouring" or "spices" you cannot pin down. Store it airtight and away from the stove, since heat and light dull dried herbs quickly. Add dried herbs early in cooking so they have time to soften and release flavour, and finish with fresh chives for brightness. When a recipe calls for a branded seasoning, a plain mixed herb blend plus garlic-infused oil usually covers the same ground.

Common questions

are mixed herbs low fodmap

Yes, a plain blend of dried herbs is rated low FODMAP at "Any typical portion", estimated from what it is made of. Blends that add garlic or onion powder are a different story.

is italian seasoning low fodmap

It depends on the brand's recipe. Many Italian seasonings are herbs only, but some include garlic or onion, so the ingredient list is the only reliable guide.

can i use dried herbs on the elimination phase

Yes. Dried herbs with no added garlic or onion fit the elimination phase at "Any typical portion".

what can i use instead of onion and garlic with herbs

Garlic-infused oil, chives and the green tops of spring onions bring that savoury base and sit comfortably with a low FODMAP herb blend.

Learn more

Informational only, not medical advice. Individual tolerance varies. Talk to a healthcare professional or a dietitian for personal guidance.

Mixed Herb is an estimated rating: it is inferred from the food's ingredients and composition and cross-checked, not measured directly in the papers below. The low, moderate and high cutoffs are still those of Varney et al. (2017).

References

Fructan and free fructose content of common Australian vegetables and fruit. Muir et al. (2007), J. Agricultural and Food Chemistry 55(16):6619-6627.
Measurement of short-chain carbohydrates in common Australian vegetables and fruits by HPLC. Muir et al. (2009), J. Agricultural and Food Chemistry 57(2):554-565.
Quantification of fructans, galacto-oligosaccharides and other short-chain carbohydrates in processed grains and cereals. Biesiekierski et al. (2011), J. Human Nutrition and Dietetics 24(2):154-176.
Dietary sorbitol and mannitol: food content and distinct absorption patterns. Yao et al. (2014), J. Human Nutrition and Dietetics 27(Suppl 2):263-275.
FODMAPs: food composition, defining cutoff values and international application. Varney et al. (2017), J. Gastroenterology and Hepatology 32(Suppl 1):53-61. Supplies the low, moderate and high cutoffs used on this page.