cilantro
Herbs & Spices
Is cilantro high in fructans?
Find out whether cilantro is high or low in fructans, see its exact rating, and check its FODMAP, salicylate, oxalate and diet compatibility all in one place.
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Compare cilantro across criteria
Sensitivity notes
Why fructans food checker matters
Fructans are chains of fructose molecules found in wheat, onions, garlic, and many other foods. They're a type of FODMAP that can cause digestive symptoms in sensitive individuals because they're not well absorbed in the small intestine.
- Garlic-infused oil is low-FODMAP since fructans don't dissolve in oil
- Green parts of leeks and scallions are lower in fructans
- Sourdough bread may be better tolerated than regular wheat bread
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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Fructans Guide
Everything you need to know about fructans sensitivity and smart food choices.
Fructans are chains of fructose molecules found in wheat, onions, garlic, and many other foods. They're a type of FODMAP that can cause digestive symptoms in sensitive individuals because they're not well absorbed in the small intestine.
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 Fructans sensitivity:
View all safe options
These foods have moderate levels and may be tolerated in small amounts:
These foods are high in fructans and may trigger symptoms:
View full list
If you're sensitive to Fructans, consider these strategies:
- 1Garlic-infused oil is low-FODMAP since fructans don't dissolve in oil
- 2Green parts of leeks and scallions are lower in fructans
- 3Sourdough bread may be better tolerated than regular wheat bread
- 4Spelt and ancient grains still contain fructans despite marketing claims
- 5Portion size matters - small amounts may be tolerable
Pro tip: Keep a food diary to track your reactions. The Triggerbites app makes this easy with automatic pattern detection.
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Get the AppFAQ
Is cilantro high in Fructans?
Fructans: low signal for most people.
Can I still eat cilantro if I'm sensitive to Fructans?
Usually fine in normal portions.
What else should I check?
Check Salicylates, Histamine, and Histamine Liberators next for a fuller picture.