Is Cilantro Low FODMAP?
Yes, cilantro (coriander) is low FODMAP. Fresh herbs are used in small quantities and contain minimal fermentable carbohydrates, so cilantro is safe on a low FODMAP diet — leaves, stems and all.
AI-assisted classification — 95% confidence
LOW
Mixed
Not listed
Not listed
Cilantro is safe for most, but you may have a unique sensitivity.
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Digestive Profile
- Fiber Type
- Mixed Fiber (soluble + insoluble)
- Common Irritants
- None detected
- Allergen Warnings
- None detected
Nutrition Facts (per 100g)
- Calories
- 23 kcal
- Protein
- 2.1g
- Carbohydrates
- 3.7g
- Fat
- 0.5g
- Fiber
- 2.8g
- Sugar
- 0.9g
Why is Cilantro low FODMAP?
Fresh herbs like cilantro are essentially free additions on a low FODMAP diet: the leaves are mostly water and fibre, and the serving sizes used in cooking are tiny. Monash University lists fresh coriander/cilantro as low FODMAP. It is also one of the most useful flavour builders when you cannot use garlic and onion — combined with garlic-infused oil, lime and spices it recovers much of the flavour those aromatics normally provide.
Serving guidance for Cilantro
Cilantro is low FODMAP at any realistic serving — a handful of fresh leaves (about 1 cup loosely packed) is well within safe limits. Coriander seed (the ground spice) is likewise low FODMAP in normal seasoning amounts.
Disclaimer: This nutrition information is for educational purposes only and should not be used to diagnose or treat eating disorders, metabolic conditions, or nutritional deficiencies. Consult a registered dietitian or medical professional before starting any new diet plan. See our Medical Disclaimer.
FODMAP classifications on this page follow the framework established by the Monash University FODMAP research program, which laboratory-tests foods for fermentable carbohydrates. Individual tolerance varies.
Disclaimer: For informational purposes only. Not medical advice. Learn more.
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Check the FODMAP status of related foods
Frequently Asked Questions
Is cilantro low FODMAP?
Yes. Fresh cilantro (coriander leaf) is low FODMAP at any normal serving and is a great garlic-free flavour builder for IBS-friendly cooking.
Can I eat cilantro if I have IBS?
Yes — cilantro is among the safest flavourings for people with IBS. Reactions to it are rare and usually taste-related (the 'soapy' gene), not digestive.
Are cilantro stems low FODMAP too?
Yes. Stems and leaves are both fine; stems actually carry the most flavour for cooking bases and salsas.
Is ground coriander seed low FODMAP?
Yes, in typical seasoning amounts (around 1 teaspoon). Spices in culinary quantities rarely contribute meaningful FODMAPs.
How can I use cilantro to replace garlic and onion flavour?
Combine chopped cilantro with garlic-infused oil, the green tops of spring onions, lime juice and cumin — a low FODMAP flavour base for salsas, curries and marinades.
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GutGraph is an informational health tracking tool and is not a medical device, medical authority, or substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider with any questions about your health. This product is not intended to diagnose, treat, cure, or prevent any disease. See our Medical Disclaimer for more details.