Are Fennel Seeds Low FODMAP?

Spices can be a great way to improve a variety of dishes but so many spices and herbs must be avoided when following a low FODMAP diet. Is that the case for fennel seeds or can you use them to pimp up your cooking?

The Quick Answer

Fennel seeds are low FODMAP. But don’t get too carried away with consuming fennel seeds as they only remain low FODMAP when limited to just 1tsp per serving. That should be plenty to add a liquorice, aniseed kick to any dish.

Fennel Seeds on a FODMAP Diet

So you know that fennel seeds can be low FODMAP but do you know how you can use them when following a low FODMAP diet and do you know about the other forms of fennel and whether they are low FODMAP? Well, now’s the time to find out as we delve into all aspects of fennel and its FODMAP properties.

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Recommended Fennel Seeds Portion

As mentioned above, you will want to limit your portion to 1tsp when consuming fennel seeds in order to keep the FODMAP quantity at low. It’s not clear whether this is based on whole seeds or crushed seeds so we’d recommend erring on the side of caution here and going for 1tsp of whole seeds before you grind them up.

Low FODMAP Fennel Seed Spice Rub Recipe

There is a misconception that low FODMAP means low flavour. If you can’t have garlic and you can have onion then food must be pretty bland, right? Not at all! You can use this Italian inspired spice rub on veggies, meats and in pasta sauces to give your dishes an instant hit of flavour without any guilt or FODMAP risks:

Ingredients:

  • 3tsp fennel seeds
  • 3tsp dried chilli flakes
  • 2tsp dried oregano
  • 1tsp dried thyme
  • 2tsp sea salt
  • 1tsp black peppercorns
  • Zest of half a lemon

Method:

  1. The process for making your spice rub is super simple. Take all your ingredients and place them into a pestle and mortar and give them a good grind until you get a fine dush-like powder.
  2. Dip the powder into a Kilner jar or airtight container and store until you need it. It will keep for several wells if sealed well.

You can take a pinch of this flavour-packed spice mix and rub it into chicken breasts or steaks with a little olive oil and you’ll have a delicious, flavour-filled, Italian-inspired dinner.

Is Fennel Herb Low FODMAP?

As fennel herb is so delicate and you only need to use a tiny bit of it, the good news is that it is low FODMAP. The flavour is incredibly concentrated so only use the smallest amount to add that notorious aniseed flavour to your dishes.

Is Fennel Bulb Low FODMAP?

Fennel bulb can be low FODMAP but strict portions must be adhered to. When you go over 49g of fennel bulb, it becomes high FODMAP. 49g of fennel bulb isn’t a particularly large amount so if you do plan on using fennel bulb then you’ll need to consider mixing it with other low FODMAP vegetables such as green beans.

Is Fennel Tea Low FODMAP?

Unfortunately, the good news is now coming to an end as fennel tea is high FODMAP. When fennel is steeped in boiling water it releases fructans which are high FODMAP. You can read more about fennel tea and a low FODMAP diet here. If you are craving a cup of tea that’s full of natural herb flavours then try a mint tea which is both delicious and low FODMAP so can be good for digestion.

Is Fennel Tea Low FODMAP

Quick Summary

In this article, we’ve not just looked at fennel seeds but have also covered other forms of fennel. The good news is that fennel seeds are low FODMAP which means you can easily add that delicious liquorice flavour to a variety of dishes. Be careful though, because not all forms of fennel are low FODMAP and some forms need strict portion controls.