Is Basil Low FODMAP? Yes, Here's What You Need to Know

By James Wilson · January 24, 2026

Basil is low FODMAP and safe to consume in typical culinary portions, making it suitable for individuals following a low FODMAP diet to manage IBS symptoms.

Understanding Basil and the Low FODMAP Diet

Basil, a fragrant herb widely used in Mediterranean, Thai, and Italian cuisines, is considered low FODMAP. According to Monash University, the leading authority on FODMAP research, fresh basil is low in fermentable carbohydrates that can trigger digestive discomfort in sensitive individuals.

What Makes a Food Low FODMAP?

FODMAPs are short-chain carbohydrates that are poorly absorbed in the small intestine and can cause bloating, gas, and abdominal pain in people with irritable bowel syndrome (IBS). A food is classified as low FODMAP if it contains minimal amounts of these compounds.

Low FODMAP foods do not significantly contribute to intestinal fermentation
They are generally well-tolerated during the elimination phase of the diet
Serving size matters—even some low FODMAP foods become high in FODMAPs when consumed in large quantities

Is All Basil Safe on a Low FODMAP Diet?

Yes, both sweet basil and Thai basil are low FODMAP in standard serving sizes. However, essential oils or concentrated extracts may have different effects and should be used cautiously.

Types of Basil and Their FODMAP Status

Sweet basil: Low FODMAP up to 1/2 cup chopped (about 15 g)
Thai basil: Also low FODMAP in typical culinary amounts
Basil seeds: Limited data available; use with caution due to potential gel-forming properties

Herb	Serving Size	FODMAP Classification	Key Notes
Fresh Sweet Basil	15g (~½ cup chopped)	Low	No significant fructans or GOS detected
Thai Basil	15g	Low	Safe for elimination phase
Dried Basil	1 tsp (0.6g)	Low	Very low carbohydrate content
Basil Essential Oil	Not assessed	Uncertain	Highly concentrated; avoid without guidance

Table data source:Monash University FODMAP Database, 2025 Update

The table shows that common forms of basil are low FODMAP at recommended serving sizes. Dried basil has negligible FODMAP content due to its minimal usage quantity. Essential oils lack formal assessment and should be avoided during strict elimination phases.

Cooking Tips for Using Basil on a Low FODMAP Diet

To maximize flavor while staying within FODMAP guidelines:

Use fresh or dried basil liberally in moderation—stick to 15g per meal
Add fresh basil at the end of cooking to preserve aroma and prevent overuse
Avoid pre-made pesto unless certified low FODMAP, as garlic and large quantities of nuts/herbs can increase FODMAP load
Make homemade low FODMAP pesto using garlic-infused oil instead of whole garlic

About Basil and IBS: Common Questions

Is fresh basil low FODMAP?

Yes, fresh sweet and Thai basil are low FODMAP in servings up to 15 grams (approximately ½ cup chopped), according to Monash University.

Can I eat basil every day on a low FODMAP diet?

Yes, you can consume basil daily as long as you stay within the recommended serving size of 15g per meal.

Does cooking basil affect its FODMAP content?

No, cooking does not significantly alter the FODMAP levels in basil. It remains low FODMAP whether raw or cooked.

Is pesto low FODMAP?

Traditional pesto contains high FODMAP ingredients like garlic and large amounts of basil. However, modified versions using garlic-infused oil and reduced basil are available and can be low FODMAP.

Are basil seeds low FODMAP?

There is currently insufficient data on basil seeds. They absorb water and form a gel, which may affect digestion. It's best to avoid them during the elimination phase unless tested personally under guidance.