Is Parsley Low FODMAP? Yes – Here's the Science

By Marcus Williams · January 24, 2026

Yes, parsley is low FODMAP. According to Monash University, fresh parsley is considered low FODMAP in servings of up to 1 tablespoon (approximately 6 grams), making it a safe and flavorful herb for those following a low FODMAP diet to manage IBS symptoms.

Understanding Parsley and the Low FODMAP Diet

Parsley (Petroselinum crispum) is a widely used culinary herb known for its bright flavor and nutritional benefits. For individuals managing irritable bowel syndrome (IBS), identifying low FODMAP herbs is essential to avoid digestive discomfort. Fortunately, parsley is one of the few herbs confirmed as low FODMAP when consumed in appropriate quantities.

What Are FODMAPs?

FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols—short-chain carbohydrates that can be poorly absorbed in the small intestine. These compounds may cause bloating, gas, abdominal pain, and altered bowel movements in sensitive individuals.

Oligosaccharides (fructans and galacto-oligosaccharides)
Disaccharides (lactose)
Monosaccharides (excess fructose)
Polyols (sorbitol, mannitol)

Why Parsley Is Safe on a Low FODMAP Diet

Research conducted by Monash University, the leading authority on the low FODMAP diet, has tested parsley for all major FODMAP groups. The results confirm that typical culinary servings of parsley do not contain significant levels of any FODMAPs.

Key Factors That Make Parsley Low FODMAP

Low carbohydrate content: Parsley contains minimal fermentable carbs per serving.
Typical serving size: Most people use less than 1 tablespoon of fresh parsley in recipes, well within the safe threshold.
No detectable fructans or GOS: Unlike garlic or onion, parsley does not store these common FODMAPs.
Naturally gluten-free and low in sugar: Makes it ideal for multiple dietary restrictions.

Nutrient (per 10g fresh parsley)	Amount	FODMAP Classification
Total Carbohydrates	0.6 g	Low
Dietary Fiber	0.4 g	Low (non-FODMAP fiber)
Sugars	0.1 g	Negligible fructose & glucose
Fructans	<0.1 g	Not detectable
GOS (Galacto-oligosaccharides)	<0.1 g	Not detectable
Polyols	0 g	Absent

Table data source:Monash University Low FODMAP App, 2025

The data shows that even at a 10g serving (more than double the recommended portion), parsley remains extremely low in FODMAPs. This makes it a reliable choice during both the elimination and reintroduction phases of the low FODMAP diet.

How to Use Parsley Safely on a Low FODMAP Diet

While parsley itself is low FODMAP, how you use it matters. Be cautious with dishes where parsley may be combined with high FODMAP ingredients like garlic, onion, or wheat-based sauces.

Tips for Using Parsley in Low FODMAP Cooking

Use fresh flat-leaf or curly parsley as a garnish (limit to 1 tbsp per serving).
Add at the end of cooking to preserve flavor and nutrients.
Avoid pre-made pesto or herb blends containing onion or garlic powder.
Pair with other low FODMAP herbs such as chives (in small amounts), thyme, oregano, or basil.
Grow your own parsley to ensure freshness and control over cross-contamination.

Common Misconceptions About Herbs and FODMAPs

Many assume all green herbs are automatically low FODMAP, but this isn’t always true. Some herbs contain moderate or high levels depending on serving size and preparation.

Herbs Commonly Confused With Parsley

Cilantro/Coriander: Also low FODMAP in normal servings (up to 1/4 cup).
Mint: Considered low FODMAP; safe in typical tea or culinary uses.
Chives: Low in FODMAPs only in very small amounts (up to 2 tsp); higher servings contain fructans.
Garlic-infused herbs: Often marketed as “herb blends,” but may contain high FODMAP garlic oil or powder.

Frequently Asked Questions About Parsley and FODMAPs

Is parsley allowed on the low FODMAP diet?

Yes, fresh parsley is officially classified as low FODMAP by Monash University when consumed in servings of up to 1 tablespoon (about 6 grams). It does not contain significant levels of fructans, GOS, excess fructose, or polyols.

Can I eat more than 1 tablespoon of parsley?

While 1 tablespoon (6g) is the tested safe amount, consuming slightly more—such as 10g—is unlikely to trigger symptoms due to its very low FODMAP content. However, sticking to recommended portions minimizes risk during the elimination phase.

Is dried parsley also low FODMAP?

Dried parsley has not been specifically tested by Monash. Due to concentration effects during drying, it's best to use sparingly or stick with fresh parsley unless labeled as low FODMAP by a trusted source.

Does parsley cause bloating?

For most people, including those with IBS, parsley does not cause bloating when consumed in typical culinary amounts. Its low FODMAP profile means it’s unlikely to ferment in the gut and produce gas.

Can I use parsley in soups and stews on a low FODMAP diet?

Yes, you can add parsley to soups and stews as a finishing herb. Just ensure the rest of the dish uses low FODMAP ingredients—for example, avoid onion and garlic. Use no more than 1 tablespoon per serving for safety.