lemon balm
Herbs & Spices
Is lemon balm high in fodmaps?
Is lemon balm high or low in fodmaps? See its exact rating, how much counts as a portion, and its FODMAP, salicylate, oxalate and diet compatibility 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
- Remember that threshold varies - you may tolerate small amounts
- Work with a dietitian trained in the low-FODMAP diet for best results
Sensitivities
What lemon balm contains
FODMAPs
Histamine & Amines
Plant compounds
Irritants
Additives
Allergens
Diet fit
Where lemon balm fits
Therapeutic diets
Lifestyle diets
Religious diets
What to know about lemon balm
Lemon balm (Melissa officinalis) smells and tastes of lemon but is not citrus at all. It is a mint-family herb, and the lemon character comes from aromatic oils in the leaf, chiefly citral and citronellal, rather than from any fruit acid or peel. That distinction is the useful part: our lemon and lime entries are both graded strong histamine liberators, while lemon balm is only a mild one. So if citrus reliably brings on flushing, itching or a headache, the lemony note here arrives by a different chemical route. It is clean on histamine content, FODMAPs, gluten, lactose, nickel, sulfites, tyramine and free glutamate, and it is the herb traditionally taken as an evening infusion for restlessness and poor sleep. Salicylate is the one grade worth reading properly.
Watch for
- Moderate salicylate is the single grade to pay attention to.Aromatic mint-family leaves carry salicylates, and a dried, steeped tea delivers considerably more per cup than a few fresh leaves torn into a dish
- Mild histamine liberator, well below the strong liberator grade our lemon and lime entries carry.Worth noting if you moved to lemon balm specifically to escape citrus
- Culinary use and supplement use are not the same exposure.Standardised extracts and capsules concentrate the herb far beyond what a cup of tea or a garnish delivers, and our grade describes the leaf, not a clinical dose
- Most bagged "lemon balm" teas are blends.Chamomile, lemongrass and licorice root are the usual companions, and they carry their own profiles: our chamomile tea entry grades high on FODMAPs and poor for SIBO, none of which is true of lemon balm alone
- Mild oxalate, which only matters at sustained daily intake rather than at the odd cup
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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:
View full list
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 lemon balm high in FODMAPs?
FODMAP rating: Low FODMAP. Low FODMAP: usually easier for most people, still watch portion size.
Can I still eat lemon balm if I'm sensitive to FODMAPs?
Usually fine in normal portions.
What else should I check?
Check Salicylates, Low Salicylate, and Histamine Liberators next for a fuller picture.