Fresh Mint
Mentha spicata
Low FODMAP
Safe for most people
Aromatic herb
Fresh green mint leaves

FODMAP/SIBO Rating

Safe

Serving Size Consideration: 2-3 tablespoons fresh leaves

Safe Serving Size: Up to 1/2 cup fresh leaves

Active Compounds: Menthol, rosmarinic acid, and essential oils

Fermentation Level:
Very Low

Digestive Impact

Why it's problematic: Rarely problematic

Specific symptoms: Generally well-tolerated, may have calming effects on digestive system

Typical reaction time frame: Usually immediate to 2 hours if any reaction occurs

Individual variation: Some people may experience mild mint sensitivity

Safe Alternatives

Substitution ratio: 1:1 replacement with other fresh herbs

Processing Effects

Drying concentrates compounds but remains low FODMAP

Freezing preserves FODMAP content at fresh levels

Stacking Considerations

Avoid combining with:

  • green onions
  • garlic
  • onion

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

Reintroduction Guidelines
  1. Start with 1-2 fresh leaves
  2. If tolerated, increase to 5 leaves
  3. Progress to normal culinary amounts if no symptoms

Signs of success: No digestive discomfort after consuming normal portions in tea or food

Hidden Sources

Common products containing garlic:

  • mint tea
  • mint-flavored candies
  • mint sauce
  • mint jelly

Alternative names: spearmint, peppermint, mentha

Individual Variables

Factors affecting tolerance:

  • Overall digestive sensitivity
  • Portion size consumed
  • Form of consumption (fresh, dried, tea)
  • Individual mint sensitivity

Tip: Start with small amounts in cooking to test tolerance