7 Best FODMAP and Gluten Free Spice Mixes

7 Best FODMAP and Gluten Free Spice Mixes
(Last Updated On: June 12, 2020)
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Whenever someone’s following the FODMAP diet or has to eat gluten-free, one of the biggest challenges is always: how to season and flavor foods without store-bought mixes? Most store-bought mixes contain either garlic, onion or wheat and this makes them unusable for the FODMAP and gluten-free diet. So, it’s time for a gluten-free and FODMAP spice mix!

It’s super easy to make your spice mixes at home. And usually, it’s even cheaper since you can buy the herbs and spices in bulk.
I usually get my herbs and spices at an Asian supermarket. Spices are usually much cheaper there since those cuisines just use a lot of spices in their meals anyway.

The first time you’re going to buy herbs and spices it can get a little overwhelming with all the different spices you need to get, but after that, you can just keep your stash updated.

(This post includes Amazon affiliate links. As an Amazon Associate, I earn from qualifying purchases. I am recommending products I like, and am not being sponsored by the companies that make them. The price of the products does not change for you because of this.)

Health Benefits of Spices and Herbs

Spices and herbs have been used throughout ancient times up until now to flavor food and make it more nutritious. They provide an array of nutrients, antioxidants, and taste, which makes them highly valued in many cultures. So it’s good practice to start using them in your daily cooking, don’t miss out on the good stuff!

The exact nutritional value of every spice and herb varies. If you’re curious about the nutritional value of your favorite herb or spice, try looking them up in the online NEVO-database from the Dutch government. Loads of foods have been tested for nutrient value in labs, and those results are available online for the public.

As for the antioxidants, those are harder to measure. Antioxidants are working in your body to counteract oxidation. In the long run, too much oxidation can cause inflammation. So the use of products that are high in antioxidants will help reduce the chance of inflammation. And also, most products which contain high amounts of antioxidants, are generally just very healthy. All the more reason to eat them!
You can use the following rule to find antioxidants in your food: If your (natural) food has color (e.g. green, red, pink, purple, orange) it basically contains antioxidants.

Dried Versus Fresh Herbs

In terms of nutrition, it’s best to use fresh herbs. Fresh produce always contains more nutrients, since a lot of vitamins and antioxidants will get lost in the process of drying. But fresh herbs are not always available and are more expensive than their dried varieties. So try to mix things up, to get the best of both worlds.

If you were to buy a herb plant or decide to plant some seeds, this would be a great (and cheap) way to always have a supply of fresh and nutrient-rich herbs ready!

For my spice mixes in the article though, I’m using dried spices and herbs. This way you can make a nice and big batch, and always have it ready when you need it!

Herbs and Spices on the FODMAP Diet

According to the Monash University, basically all fresh and dried herbs and spices are low FODMAP, and thus free for use! Some of the spices and herbs have an upper limit, but those upper limits are in grams of use. Hardly anyone will ever use multiple grams of herbs and spices within one serving of a meal.

The only flavorings that are not suitable are dried garlic and onion, as you hopefully know if you’re following the FODMAP diet.

Are you having difficulties doing the FODMAP diet all by yourself and would you like guidance from a specialized dietitian? Schedule an online consultation at my online dietitian practice Darm diëtist, and I will help you with all your questions!

The 7 Best Spice Mixes

Down here I list the 7 best spice mixes for you to use on the FODMAP and gluten-free diet! None of them contain any garlic, onion or gluten-containing grains. Of course, if you eat gluten-free, you can add garlic or onion if you like.

In the mix recipes, I use 1 tablespoon as a standard measure, but if you want to make more or less you can adjust the amounts as you like. As long as you keep the same ratio for all the herbs and spices in the recipe. Just put everything together in a glass jar with a lid (like these super handy ones you see on the picture below from Amazon), close the lid and shake thoroughly to mix.

When using the mixes, it’s advisable to taste the foods you’re preparing with it regularly. The strength of the taste you prefer is very personal. So just start with a tablespoon, and work your way up from there.

Nasi mix:
4 tablespoons paprika powder
3 tablespoons ground coriander
2 tablespoons ground cumin
2 tablespoons ground celery seed
1 tablespoon ginger powder
1 tablespoon ground pepper

Herb butter:
5 tablespoons dried parsley
4 tablespoons dried chives
2 tablespoons ground pepper
1 tablespoon dried basil
0,5 tablespoon ground celery seeds
0,5 tablespoon ginger powder

Chicken mix:
10 tablespoons paprika powder
1 tablespoon ginger powder
1 tablespoon ground nutmeg
1 tablespoon allspice
1 tablespoon ground cumin
1 tablespoon ground turmeric
0,5 tablespoon ground clove

Paella mix:
6 tablespoons ground turmeric
4 tablespoons ground parsley
3 tablespoons paprika powder
2 tablespoons ground pepper



Mussels mix:
2 tablespoons ground pepper
1 tablespoon dried chives
1 tablespoon dried thyme
1 tablespoon dried oregano
0,5 tablespoon dried laurel

Spaghetti mix:
3 tablespoons dried parsley
3 tablespoons dried oregano
2 tablespoons dried basil
1 tablespoon dried thyme
1 tablespoon ground pepper

Herbal broth:
9 tablespoons dried celery leaf
6 tablespoons dried chervil
6 tablespoons ground lovage
6 tablespoons dried basil
1/2 tablespoon ground pepper
1/3 tablespoon ground mace
1/3 tablespoon ground clove
1/4 tablespoon ground laurel
1/4 tablespoon ground thyme

Directions: place the desired
amount of herb mix into a tea
egg or strainer (like this one from Amazon) and boil.

FODMAP Gluten free Spice mix

Having trouble starting the FODMAP diet? Check out my 14-Day Low FODMAP Meal Plan!



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