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Dried Rosemary
Rosmarinus officinalis
Herb
Low FODMAP
Safe Seasoning
Dried rosemary sprigs

FODMAP/SIBO Rating

Safe

Serving Size Consideration: Typical serving size for dried rosemary as a seasoning

Safe Serving Size: Safe serving size for low FODMAP diet

Active Compounds: Contains volatile oils including rosmarinic acid and carnosic acid

Fermentation Level:
Very Low

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 aromatic effects

Safe Alternatives

dried oregano

Dried oregano

dried thyme

Dried thyme

dried basil

Dried basil

Substitution ratio: 1:1 substitution with other dried herbs

Processing Effects

Drying concentrates flavor but doesn't affect FODMAP content

Heat-stable, maintains properties when cooked

Stacking Considerations

Avoid combining with:

  • garlic
  • onion

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

Reintroduction Guidelines
  1. Start with small amount (¼ teaspoon) in cooked dishes
  2. If tolerated, increase to ½ teaspoon after 24 hours
  3. Build up to normal culinary amounts (1-2 teaspoons)

Signs of success: No digestive discomfort after using normal culinary amounts

Hidden Sources

Common products containing garlic:

  • Italian seasoning blends
  • Herb-infused oils
  • Mediterranean spice mixes
  • Poultry seasonings

Alternative names: Rosmarinus officinalis, Mediterranean rosemary, Garden rosemary

Individual Variables

Factors affecting tolerance:

  • Overall FODMAP sensitivity level
  • Individual herb tolerance
  • Quantity used
  • Cooking method

Tip: Start with small amounts and increase gradually if well-tolerated