cilantro
Herbs & Spices
Is cilantro high in fodmaps?
Find out whether cilantro is high or low in fodmaps, see its exact rating, and check its FODMAP, salicylate, oxalate and diet compatibility all in one place.
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Sensitivity notes
Why fodmaps food checker matters
FODMAPs are fermentable carbohydrates that can cause digestive distress in sensitive individuals. They include fructose, lactose, fructans, galactans, and polyols. These sugars are poorly absorbed in the small intestine and ferment in the colon, potentially causing bloating, gas, and discomfort.
- Start with a 2-6 week elimination phase, removing all high-FODMAP foods
- Keep a detailed food and symptom diary to track your reactions
- Reintroduce one FODMAP group at a time to identify your specific triggers
Triggers
Diets
Serving size, prep, and portion notes for cilantro
Cilantro is one of the cleanest fresh herbs for food sensitivities: low in histamine, low FODMAP, gluten free and clean on nickel, oxalates and sulfites. Its only measurable caveat is moderate salicylates, in line with most green herbs. The famous "cilantro tastes like soap" complaint is not an allergy or intolerance at all: it is a harmless genetic quirk in smell-receptor genes near OR6A2 that makes certain aldehydes in the leaf read as soapy.
Watch for
Moderate salicylates, the one real chemical caveat, so it is worth noting on a strict low-salicylate plan; and note that many common herbs, including parsley, basil and mint, run higher in salicylates than cilantro does / The soapy taste is genetics, not a reaction: an inherited variant near the OR6A2 olfactory-receptor cluster makes cilantro aldehydes smell soapy to roughly 4 to 14% of people, and it is completely harmless / True cilantro allergy exists but is uncommon, and it is a separate thing from the soapy-taste gene
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FODMAPs Guide
Everything you need to know about fodmaps sensitivity and smart food choices.
FODMAPs are fermentable carbohydrates that can cause digestive distress in sensitive individuals. They include fructose, lactose, fructans, galactans, and polyols. These sugars are poorly absorbed in the small intestine and ferment in the colon, potentially causing bloating, gas, and discomfort.
Sensitivity varies widely. What triggers one person may be fine for another. Track your reactions to find your personal threshold.
These foods are generally well-tolerated for FODMAPs sensitivity:
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These foods are high in fodmaps and may trigger symptoms:
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If you're sensitive to FODMAPs, consider these strategies:
- 1Start with a 2-6 week elimination phase, removing all high-FODMAP foods
- 2Keep a detailed food and symptom diary to track your reactions
- 3Reintroduce one FODMAP group at a time to identify your specific triggers
- 4Remember that threshold varies - you may tolerate small amounts
- 5Work with a dietitian trained in the low-FODMAP diet for best results
Pro tip: Keep a food diary to track your reactions. The Triggerbites app makes this easy with automatic pattern detection.
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Download Triggerbites to log meals, track symptoms, and discover your unique triggers.
Get the AppFAQ
Is cilantro high in FODMAPs?
FODMAP rating: Low FODMAP. Low FODMAP: usually easier for most people, still watch portion size.
Can I still eat cilantro if I'm sensitive to FODMAPs?
Usually fine in normal portions.
What else should I check?
Check Salicylates, Histamine, and Histamine Liberators next for a fuller picture.