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Basil and Gut Health
Basil is a popular herb used fresh or dried in a wide range of cuisines. It offers fiber, bioactive compounds, and a mild flavor that can support digestion. While generally well tolerated, basil may cause symptoms in those sensitive to histamine, salicylates, or nickel.
- Low in FODMAPs and suitable for IBS diets
- May contain moderate histamine and act as a histamine liberator
- Contains both soluble and insoluble fiber, supporting gut health
- High in salicylates, which may affect sensitive individuals
- Possible nickel content, relevant for nickel-sensitive people
- Rarely causes allergies, but cross-reactions can occur
Basil and FODMAP
Basil is naturally low in FODMAPs, making it a safe choice for people following a low-FODMAP or IBS-friendly diet. Both fresh and dried basil can be used to add flavor to dishes without triggering typical FODMAP-related symptoms such as bloating or abdominal discomfort.
| FODMAPs | Level | Portion Guidance |
|---|---|---|
|
Monosaccharides (Fructose)
|
Low |
|
|
Disaccharides (Lactose)
|
Low |
|
|
Fructooligosaccharides (Fructans)
|
Low |
|
|
Galactooligosaccharides (GOS)
|
Low |
|
|
Polyols (Mannitol)
|
Low |
|
|
Polyols (Sorbitol)
|
Low |
|
Histamine and Basil
Basil may contain moderate amounts of histamine or act as a histamine liberator, which is relevant for those with histamine intolerance. While not as problematic as some aged or fermented foods, basil can occasionally trigger symptoms like headaches or digestive upset in sensitive individuals.
| Histamine & Related | Level | Portion Guidance |
|---|---|---|
|
Histamine Level
|
Low |
|
|
Other Biogenic Amines
|
Low |
|
|
Histamine Liberator
|
Low | — |
|
DAO Blocker
|
Low | — |
Fiber Content in Basil
Basil provides both soluble and insoluble fiber, with about 1.6 grams of fiber per 100 grams. These fibers support healthy digestion and feed beneficial gut bacteria. While the typical serving size is small, basil can contribute to overall fiber intake as part of a varied diet.
Total Fiber
Salicylates in Basil
Basil is high in salicylates, a group of natural plant compounds. Most people tolerate salicylates well, but those with salicylate sensitivity may experience symptoms such as headaches, gut discomfort, or skin reactions after consuming basil or other high-salicylate herbs.
Nickel Content and Sensitivity
Some herbs, including basil, may contain moderate amounts of nickel. For most people, this is not an issue, but those with nickel sensitivity or allergy should be aware that consuming basil could contribute to their total nickel exposure and potentially trigger symptoms.
Allergies and Cross-Reactions
Allergic reactions to basil are rare but possible, especially in people with existing herb or pollen allergies. Symptoms may include oral itching, swelling, or in rare cases, more severe reactions. Cross-reactivity with other herbs or plants can also occur.
Details
- Absent Wheat / Spelt
- Absent Rye
- Absent Barley
- Absent Oats
Details
- Absent Crabs
- Absent Prawns
- Absent Shrimp
- Absent Lobsters
- Absent Crayfish
Details
- Absent Almonds
- Absent Brazil Nuts
- Absent Cashews
- Absent Hazelnuts
- Absent Macadamia Nuts
- Absent Pecans
- Absent Pistachios
- Absent Walnuts
Details
- Absent Clams
- Absent Mussels
- Absent Octopus
- Absent Oysters
- Absent Snails
- Absent Squid
Digestive Effects of Basil
Basil contains essential oils and bioactive compounds that may help relax the digestive tract and reduce mild bloating or discomfort. Its traditional use in herbal medicine includes support for appetite and digestion, making it a gentle addition to meals for most people.