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Fresh Rosemary
Rosmarinus officinalis
Low FODMAP
Safe for IBS
Aromatic Herb
Fresh green rosemary sprigs

FODMAP/SIBO Rating

Safe

Serving Size Consideration: 1-2 teaspoons fresh chopped

Safe Serving Size: Up to 1 tablespoon fresh chopped

Active Compounds: Contains volatile oils including rosmarinic acid and carnosic acid, which are generally well-tolerated

Fermentation Level:
Very Low

Digestive Impact

Why it's problematic: Rarely problematic

Specific symptoms: Generally well-tolerated with minimal digestive impact

Typical reaction time frame: Immediate to 2 hours if sensitivity exists

Individual variation: Very low variation between individuals

Safe Alternatives

fresh thyme

Fresh thyme

fresh sage

Fresh sage

fresh oregano

Fresh oregano

Substitution ratio: 1:1 substitution for most recipes

Processing Effects

Drying concentrates flavor but doesn't affect FODMAP content

Freezing preserves FODMAP safety

Stacking Considerations

Avoid combining with:

  • garlic
  • onion
  • leeks

Safe complementary foods: Can be safely combined with all other low FODMAP herbs and spices

Reintroduction Guidelines
  1. Start with small amounts (1 sprig) in cooked dishes
  2. If tolerated, increase to 2-3 sprigs
  3. Test both fresh and dried forms separately

Signs of success: No digestive discomfort after consumption within 24-48 hours

Hidden Sources

Common products containing garlic:

  • Mediterranean seasoning blends
  • Herb-infused oils
  • Italian seasoning mixes

Alternative names: Rosmarinus, Mediterranean herb, Compass herb

Individual Variables

Factors affecting tolerance:

  • Overall digestive sensitivity
  • Quantity used
  • Form (fresh vs dried)
  • Individual herb tolerance

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