Most Italian seasoning blends are low FODMAP, but not all of them. The core dried herbs in Italian seasoning (oregano, basil, thyme, rosemary, sage, marjoram) are all naturally low in FODMAPs. The problem is that some commercial blends add garlic powder, and a few include onion powder, both of which are high in FODMAPs even in small amounts.
The Core Herbs Are Safe
A traditional Italian seasoning blend is built from dried herbs: oregano, basil, rosemary, thyme, sage, and sometimes marjoram or parsley. Monash University, the research group that developed the FODMAP system, has tested these herbs and lists them all as low FODMAP. Dried herbs in the amounts you’d use for seasoning (a teaspoon or two at a time) pose no issue for most people following the elimination phase.
Garlic Powder Is the Real Risk
Garlic powder is the ingredient that makes some Italian seasoning blends problematic. While not part of the classic herb-only formula, many brands add it for extra depth of flavor. Garlic is high in fructans, a type of FODMAP that draws water into the gut and ferments quickly, often triggering bloating, gas, and abdominal pain in sensitive individuals. Even small amounts of garlic powder can be enough to cause symptoms during the elimination phase.
Onion powder shows up less frequently in Italian seasoning, but it carries the same risk. Onion is also high in fructans and should be avoided during elimination.
How to Read the Label
In the United States, FDA regulations actually work in your favor here. Under federal labeling rules, garlic and onion are classified as foods, not spices. That means manufacturers cannot hide garlic powder or onion powder under a generic “spices” label. They must list them by name on the ingredients panel. So if you pick up a jar of Italian seasoning and the ingredients list only reads “oregano, basil, rosemary, thyme, sage,” you can trust that garlic and onion are not inside.
This rule applies specifically to garlic, onion, and celery. If you see any of these listed, put the jar back. If they’re absent from the label, the blend is safe.
Making Your Own Blend
The simplest way to guarantee a low FODMAP Italian seasoning is to mix it yourself. It takes about two minutes and gives you complete control over what goes in. A reliable ratio:
- 1 tablespoon dried oregano
- 2 teaspoons dried thyme
- 2 teaspoons dried sage
- 1 teaspoon dried basil
- 1 teaspoon dried rosemary
- ⅛ teaspoon red pepper flakes (optional)
Combine everything in a small jar and shake. This makes roughly 2 tablespoons of seasoning, enough for several meals. Store it in a cool, dark place and it will keep for months. You can adjust the proportions to your taste, since all of these herbs remain low FODMAP at typical cooking amounts.
Getting That Garlic Flavor Without Garlic
If you miss the savory depth that garlic brings to Italian dishes, garlic-infused oil is the most effective substitute. The fructans in garlic are water-soluble but not fat-soluble, which means they don’t transfer into oil. You can sauté vegetables in garlic-infused olive oil alongside your Italian seasoning and get much of that familiar flavor without the FODMAP load.
Garlic chives are another option. They have a mild garlicky taste and are low in FODMAPs. Chopped fresh and added at the end of cooking, they bring a hint of that flavor without the digestive consequences. Asafoetida, a pungent Indian spice, also mimics the taste of garlic and onion when added to warm oil. You only need a tiny pinch, as it’s extremely concentrated.
For replacing onion flavor, the green tops of spring onions (scallions) are low FODMAP and work well in Italian cooking. Fennel adds a mild sweetness with an onion-like texture that pairs naturally with chicken, fish, and tomato-based sauces.
Store-Bought Brands to Look For
Several widely available Italian seasoning brands sell herb-only blends without garlic or onion. McCormick’s standard Italian Seasoning, for example, lists only oregano, marjoram, thyme, basil, rosemary, and sage. But product formulations change, and store brands vary widely. Always flip the jar and read the actual ingredient list rather than relying on the front label or past experience. A blend labeled “Italian Seasoning” and one labeled “Italian Herb Seasoning with Garlic” may sit right next to each other on the shelf.
If you’re buying a seasoning blend online, look for brands that specifically market to the low FODMAP community, as they will have already screened for high FODMAP additives. Some carry Monash University certification, which means the product has been lab-tested for FODMAP content at the stated serving size.