Is turmeric low FODMAP? A dietitian explains

Understanding which spices/herbs/flavorings are suitable for a low FODMAP diet can be a minefield!

However, you can still eat a varied, delicious and enjoyable diet, all whilst remaining low FODMAP. Keep reading to discover whether turmeric is low FODMAP.

What is turmeric?

Vibrant and golden, turmeric is a spice derived from Curcuma longa which is a plant native to Asia and is closely related to the ginger family (1).

Turmeric has been used in South-east Asian dishes for hundreds of years. It is is commonly combined with coriander and cumin to help create a traditional ‘curry’ flavor.

As well as packing a powerful and flavorful punch, turmeric has been popularized due to its reported powerful anti-inflammatory and antioxidant properties (2).

What are the health benefits of turmeric on the low FODMAP diet?

For centuries, turmeric has been used as both a spice in cooking AND in traditional forms of ancient medicine in China and India known as ayurvedic medicine.

Ayurveda provides a ‘natural’ and ‘holistic’ approach to physical and mental health. It is one of the world’s oldest medical systems (3).

In ayurvedic medicine, turmeric has been used to aid with inflammation, pain, wound healing and digestive disorders etc, despite there being no strong scientific evidence for this.

Turmeric contains polyphenols, which are antioxidant rich compounds that may support heart and brain health.

Polyphenols can offer protection against the development of diseases such as diabetes, heart disease and cancer (4).

Curcumin is the most prevalent polyphenol in turmeric. It has been the focus of many research trials to understand whether it can provide any health benefits for us.

Some clinical trials have found that curcumin is poorly absorbed by the gut; therefore developing a formulation to improve this has been a priority in this research area (5). 

A recent study has found that pairing turmeric with fenugreek may improve curcumin absorption and thus has the potential to reap positive health benefits (6).

But this research is still ongoing and not conclusive.

Is turmeric low FODMAP? 

Turmeric is low in FODMAPs and should be tolerated by most people with IBS (7).

However, if purchasing a spice-mix that contains turmeric, you may need to check the packaging to ensure the other ingredients are also low FODMAP friendly. 

Often these spice mixes can contain traces of high FODMAP ingredients such as onion or garlic. 

For more information on low FODMAP spices check out our other post: Low FODMAP Spices.

Summary

Turmeric is a low FODMAP spice and can add flavor to your dishes without causing adverse IBS symptoms.

It derives from Asia and has been used in both cooking and ancient medicine for centuries. This is due to its supposed benefits on inflammation, pain and digestive disturbances.

Turmeric is a low FODMAP spice so shouldn’t cause any adverse IBS symptoms. You can use it in a variety of asian dishes to create a traditional ‘curry’ flavor. 

Using a variety of low FODMAP spices or natural flavorings can ensure that a low FODMAP diet is delicious and certainly not boring!

It is recommended to only follow a low FODMAP diet under the supervision of a registered dietitian. You can learn more about the IBS diet here.