FODMAP food guide
Is garam masala low FODMAP?
FODMAP score
33
Moderate
In small portions — Garam Masala is moderate in FODMAPs. Portion size decides whether it triggers symptoms.
FODMAPs present
Low-FODMAP serving
small amount of a verified onion/garlic-free blend
Becomes high FODMAP at
blends containing garlic/onion
Core spices are low-FODMAP, but many packaged versions include garlic and onion; verify ingredients.
Seen a different rating somewhere else?+
Usually it's a portion difference, not a disagreement. This page scores garam masala at a serving of small amount of a verified onion/garlic-free blend; at blends containing garlic/onion it belongs in the high band. A source quoting the larger serve will call it high, and one quoting the smaller will call it low — the same food, measured at two different amounts.
Based on published FODMAP research and reviewed reference data. Informational only — not medical advice. Tolerance is individual; verify with a dietitian during the elimination phase.
Go deeper
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Green scores are the real swaps; matching numbers are just relatives, not alternatives.