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Dried Mint
Mentha spicata
Herb
Low FODMAP
Dried
Dried mint leaves

FODMAP/SIBO Rating

Safe

Serving Size Consideration: 1-2 teaspoons dried mint

Safe Serving Size: Up to 1 tablespoon dried mint

Active Compounds: Menthol, rosmarinic acid, flavonoids

Fermentation Level:
Very Low

Digestive Impact

Why it's problematic: Rarely problematic

Specific symptoms: Minimal to none when used in recommended portions

Typical reaction time frame: Usually within 30-60 minutes if sensitive

Individual variation: Generally well-tolerated by most individuals

Safe Alternatives

fresh mint

Fresh mint

fresh basil

Fresh basil

dried oregano

Dried oregano

Substitution ratio: 1:1 for other dried herbs, 1:3 for fresh herbs

Processing Effects

Drying concentrates flavors but doesn't significantly affect FODMAP content

Storage time doesn't impact FODMAP levels

Stacking Considerations

Avoid combining with:

  • garlic
  • onion
  • leeks
  • shallots

Safe complementary foods: Can be safely combined with most low FODMAP foods and herbs

Reintroduction Guidelines
  1. Start with 1/4 teaspoon dried mint
  2. If tolerated, increase to 1/2 teaspoon after 24 hours
  3. Progress to 1 tablespoon if no symptoms occur

Signs of success: No digestive discomfort, bloating, or changes in bowel habits

Hidden Sources

Common products containing garlic:

  • herbal teas
  • Mediterranean dishes
  • mint sauce
  • herb blends

Alternative names: spearmint, peppermint, mentha, mint flakes

Individual Variables

Factors affecting tolerance:

  • Overall digestive sensitivity
  • Portion size consumed
  • Individual tolerance to mint
  • Combination with other foods

Tip: Start with small amounts and adjust based on personal tolerance