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Fresh Oregano
Origanum vulgare
Herb
Low FODMAP
Safe in small portions
Fresh green oregano leaves

FODMAP/SIBO Rating

Safe

Serving Size Consideration: 1-2 tablespoons, fresh chopped

Safe Serving Size: Up to 4 tablespoons, fresh chopped

Active Compounds: Contains essential oils and antioxidants, primarily carvacrol and thymol

Fermentation Level:
Very Low

Digestive Impact

Why it's problematic: Rarely problematic when used in recommended portions

Specific symptoms: May cause mild digestive discomfort if consumed in very large quantities

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

Individual variation: Generally well-tolerated by most individuals

Safe Alternatives

fresh basil

Fresh basil

fresh thyme

Fresh thyme

fresh mint

Fresh mint

Substitution ratio: 1:1 substitution for most fresh herbs

Processing Effects

Drying concentrates flavors but doesn't significantly affect FODMAP content

Freezing preserves FODMAP safety level

Stacking Considerations

Avoid combining with:

  • garlic
  • onion
  • leeks

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

Reintroduction Guidelines
  1. Start with small amount (1 teaspoon) in cooked dishes
  2. If tolerated, increase to 1 tablespoon
  3. Monitor symptoms for 24-48 hours

Signs of success: No digestive discomfort after consuming recommended portion

Hidden Sources

Common products containing garlic:

  • Italian seasoning blends
  • Pizza sauce
  • Mediterranean spice mixes
  • Herb-infused oils

Alternative names: Wild marjoram, Greek oregano, Winter marjoram, Mountain mint

Individual Variables

Factors affecting tolerance:

  • Overall digestive sensitivity
  • Portion size consumed
  • Individual herb tolerance
  • Preparation method

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