FODMAP/SIBO Rating
Serving Size Consideration: 1-2 teaspoons dried oregano
Safe Serving Size: Up to 1 tablespoon dried oregano
Active Compounds: Contains essential oils, primarily carvacrol and thymol, which have antimicrobial properties
Digestive Impact
Why it's problematic: Rarely problematic when used in normal culinary amounts
Specific symptoms: Generally well-tolerated with minimal digestive impact
Typical reaction time frame: Immediate to 2 hours if sensitivity exists
Individual variation: Some individuals may experience mild reactions to concentrated amounts
Safe Alternatives
Substitution ratio: 1 tsp dried oregano = 1 tbsp fresh herbs
Drying concentrates flavors but reduces FODMAP content
Extended storage may reduce potency but not FODMAP content
Avoid combining with:
- garlic
- onion
- leeks
Safe complementary foods: Can be safely combined with other low FODMAP herbs and spices
- Start with small amount (1/4 tsp) in cooked dishes
- If tolerated, increase to 1/2 tsp after 24 hours
- Normal culinary amounts can be used if no reactions occur
Signs of success: No digestive discomfort after using normal culinary amounts in meals
Common products containing garlic:
- Italian seasoning blends
- Pizza sauce
- Mediterranean spice mixes
- Marinara sauce
Alternative names: Wild marjoram, Greek oregano, Turkish oregano, Mexican oregano
Factors affecting tolerance:
- Overall digestive sensitivity
- Amount used
- Combination with other spices
- Form of consumption (whole vs ground)
Tip: Start with small amounts in cooked dishes to test individual tolerance