Plain salt and plain black pepper are both low FODMAP and safe to use freely on a low FODMAP diet. Neither contains fermentable carbohydrates, which are the sugars and fibers that trigger symptoms in people with IBS. The catch comes with seasoning blends labeled “seasoned salt” or “lemon pepper,” which often sneak in high-FODMAP ingredients like garlic and onion powder.
Why Plain Salt Is Low FODMAP
Table salt is pure sodium chloride. It contains no carbohydrates at all, let alone the specific fermentable ones (fructans, lactose, fructose, polyols) that define FODMAPs. Sea salt, Himalayan pink salt, and kosher salt are equally safe. The mineral composition varies slightly between types, but none introduce FODMAPs.
That said, salt can still affect your gut in other ways. A study analyzed by researchers at Johns Hopkins found that high sodium intake increased the risk of bloating by about 27 percent compared to low sodium intake, regardless of diet type. Salt causes water retention in the digestive tract, and there’s some evidence it may also shift the gut microbiome in ways that increase gas production. So while salt won’t trigger a FODMAP reaction, heavy-handed seasoning could still contribute to bloating if you’re already prone to it.
Why Black Pepper Is Low FODMAP
Black pepper in normal cooking amounts is low FODMAP. A few grinds or a quarter teaspoon on your meal contains negligible fermentable carbohydrates. Monash University, the research group behind the low FODMAP diet, has tested common spices and confirms that standard seasoning quantities are safe.
Piperine, the compound that gives black pepper its heat, may actually help with digestive symptoms. Animal studies suggest it can slow spontaneous intestinal contractions and reduce diarrhea by calming muscle spasms in the digestive tract. At certain doses, piperine performed comparably to common antidiarrheal medications in preventing these contractions. This doesn’t mean black pepper is a treatment for IBS, but it does mean it’s unlikely to make things worse.
White pepper, green peppercorns, and cracked pepper are all forms of the same plant and carry the same low FODMAP status at normal serving sizes.
Seasoning Blends to Watch Out For
This is where people run into trouble. Products marketed as “seasoned salt,” “garlic salt,” “onion salt,” or specialty pepper blends frequently contain garlic powder, onion powder, or both. A typical homemade seasoned salt recipe calls for a teaspoon of garlic powder and half a teaspoon of onion powder. Commercial versions are no different.
Garlic and onion are among the highest FODMAP foods because they’re packed with fructans, a type of carbohydrate that ferments rapidly in the gut. Even small amounts of garlic or onion powder can trigger symptoms in sensitive individuals because the powder is concentrated. One teaspoon of garlic powder represents several cloves’ worth of fructans compressed into a tiny volume.
Other blends that commonly contain hidden garlic or onion include:
- Steak seasoning and grill rubs
- Cajun and Creole seasoning
- Italian seasoning blends (some versions)
- Chicken or vegetable bouillon powders
- Lemon pepper (some brands add garlic)
Always read ingredient labels. If you see garlic, onion, shallot, or “natural flavors” (which can include onion or garlic derivatives), skip it.
Getting Flavor Without FODMAPs
Sticking to plain salt and pepper doesn’t mean bland food. Most individual dried herbs and spices are low FODMAP at standard cooking amounts: cumin, paprika, turmeric, oregano, thyme, rosemary, cinnamon, and ginger are all safe choices.
If you miss the flavor of garlic and onion, garlic-infused oil is one of the best workarounds on a low FODMAP diet. Fructans are water soluble but not fat soluble. When garlic sits in oil, the flavor compounds transfer into the fat, but the fructans stay behind in the garlic pieces (which get strained out). The result is oil that tastes like garlic without carrying the FODMAPs. The same principle applies to onion-infused oil. Monash University recommends looking for products carrying their Low FODMAP Certified logo, which confirms lab testing for FODMAP content below established thresholds.
You can also use the green tops of spring onions (scallions), chives, and asafoetida powder as substitutes that deliver a similar savory depth. Combining these with plain salt and freshly ground pepper gives you a seasoning base that covers most cooking needs without triggering symptoms.