sage
Herbs & Spices
Is sage mediterranean-compatible?
See whether sage fits a mediterranean diet, with a clear compatible-or-avoid verdict plus its FODMAP, histamine and other trigger ratings in one place.
Related checkers
Compare sage across criteria
Sensitivity notes
Why mediterranean diet checker matters
The Mediterranean diet is based on traditional foods from countries bordering the Mediterranean Sea. It emphasizes olive oil, fish, vegetables, whole grains, and moderate wine consumption while limiting red meat and processed foods.
- Make olive oil your primary fat source
- Eat fish at least twice per week
- Enjoy meals with family and friends - it's part of the lifestyle
- Red wine in moderation (optional) with meals
- Limit red meat to a few times per month
Sensitivities
What sage contains
FODMAPs
Histamine & Amines
Plant compounds
Irritants
Additives
Allergens
Diet fit
Where sage fits
Therapeutic diets
Lifestyle diets
Religious diets
What to know about sage
Sage carries no histamine, no gluten, no nickel and no dairy, but it grades high in salicylates, which is typical for the strongly aromatic Mediterranean herbs. Dose is the whole story here. Three leaves browned in butter is a very different exposure from a mug of sage tea or a sage capsule, and people who react usually got there through the concentrated forms rather than the seasoning.
Watch for
- High in salicylates.Sage is one of the potent aromatic herbs, and salicylate content tracks with that intensity of flavour
- Sage tea, sage extracts and sage supplements deliver far more of the plant than a few leaves in a roast, so they are the forms most likely to provoke a reaction
- Clean on histamine, tyramine, nickel and gluten, so if sage sets off symptoms, salicylate is the grade to look at first
- Moderate on FODMAPs, though culinary amounts are small enough that this rarely matters in practice
Explore related in Herbs & Spices
Compare similar foods to build a personalized list of swaps that work for your system.
Mediterranean Guide
Everything you need to know about mediterranean compatibility and smart food choices.
The Mediterranean diet is based on traditional foods from countries bordering the Mediterranean Sea. It emphasizes olive oil, fish, vegetables, whole grains, and moderate wine consumption while limiting red meat and processed foods.
These foods are typically compatible with a Mediterranean approach:
View all safe options
Practical guidance for following a Mediterranean diet:
- 1Make olive oil your primary fat source
- 2Eat fish at least twice per week
- 3Enjoy meals with family and friends - it's part of the lifestyle
- 4Red wine in moderation (optional) with meals
- 5Limit red meat to a few times per month
Pro tip: Keep a food diary to track your reactions. The Triggerbites app makes this easy with automatic pattern detection.
Want personalized tracking?
Download Triggerbites to log meals, track symptoms, and discover your unique triggers.
Get the AppFAQ
Does sage fit a mediterranean diet?
Mediterranean: fits well for most plans.
What if I eat it occasionally?
Still check preparation and add-ins.
What are safer swaps?
Compare within the Herbs & Spices group.