🥬 Basil
Basil is a fragrant herb from the mint family that has been a cornerstone of Mediterranean and Asian cuisines for centuries. With its distinctive sweet, slightly peppery flavor and aromatic qualities, basil adds depth and freshness to countless dishes. The most common variety is sweet basil (Ocimum basilicum), though Thai basil, holy basil, and lemon basil are also popular in various culinary traditions. For those following a Low FODMAP diet, basil is excellent news—it's considered low FODMAP in typical serving sizes, making it a safe and flavorful addition to your cooking. Both fresh and dried basil have been tested by Monash University and received the green light for FODMAP-friendly eating. Fresh basil leaves contain minimal FODMAPs, allowing you to enjoy their bright, aromatic flavor without digestive concerns. The herb is particularly valuable for adding flavor complexity to dishes when other high FODMAP aromatics like garlic and onion must be avoided. Nutritionally, basil offers more than just flavor. It's rich in vitamin K, essential for blood clotting and bone health, and provides vitamin A, which supports immune function and eye health. Basil contains powerful antioxidants, including eugenol, linalool, and citronellol, which have anti-inflammatory properties. These compounds may help reduce oxidative stress in the body, potentially benefiting overall gut health. The herb also provides small amounts of iron, calcium, and magnesium. Fresh basil is best added toward the end of cooking to preserve its delicate flavor and vibrant color, as prolonged heat can diminish both. When using dried basil, remember it's more concentrated—use about one-third the amount called for in fresh basil. Store fresh basil at room temperature in a glass of water (like a bouquet) or wrap it in a damp paper towel and refrigerate for short-term storage. For longer preservation, basil can be frozen in ice cube trays with olive oil or water, creating convenient flavor bombs for future cooking. Whether you're making a classic pesto with garlic-infused oil, seasoning a tomato sauce, or garnishing a Caprese salad, basil brings aromatic freshness that enhances Low FODMAP cooking without compromising digestive comfort.
Güvenli porsiyon
1 cup fresh basil leaves (21g) or 2 tablespoons dried basil per serving
🔬 Bilimsel not
According to Monash University FODMAP testing, both fresh and dried basil are low FODMAP in typical serving sizes. Fresh basil has been tested at 1 cup (21g) and remains in the green zone for all FODMAP categories, containing negligible amounts of oligosaccharides, polyols, fructose, and lactose. Dried basil has similarly been confirmed as low FODMAP at 2 tablespoons per serving. The herb's low FODMAP status makes it an invaluable flavoring agent for those managing IBS or following the elimination phase of the Low FODMAP diet. Unlike many aromatic herbs and vegetables that contain problematic FODMAPs, basil can be used generously to add depth and complexity to dishes without triggering digestive symptoms. This is particularly beneficial when creating flavorful meals without high FODMAP ingredients like garlic and onion.