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Coriander and Gut Health
Coriander, also known as cilantro, is a popular herb used in many cuisines worldwide. It offers fresh flavor and contains beneficial plant compounds. Most people tolerate coriander well, but some may experience reactions due to histamine, salicylates, or allergies.
- Low in FODMAPs, generally safe for IBS and sensitive guts
- Low in histamine, but rare reactions possible in sensitive individuals
- Contains dietary fiber, supporting gut health
- May contain moderate salicylates and nickel, which can affect sensitive people
- Allergic reactions are uncommon but possible, especially in those with pollen allergies
- Fresh and dried coriander have different effects on digestion and tolerance
Coriander and FODMAP
Coriander is considered low in FODMAPs, making it suitable for people with irritable bowel syndrome (IBS) or those following a low-FODMAP diet. Both the leaves and seeds are typically well tolerated, even in larger culinary amounts. This makes coriander a safe herb to add flavor without triggering FODMAP-related gut symptoms.
| FODMAPs | Level | Portion Guidance |
|---|---|---|
|
Monosaccharides (Fructose)
|
Low |
|
|
Disaccharides (Lactose)
|
Low |
|
|
Fructooligosaccharides (Fructans)
|
Low |
|
|
Galactooligosaccharides (GOS)
|
Low |
|
|
Polyols (Mannitol)
|
Low |
|
|
Polyols (Sorbitol)
|
Low |
|
Histamine and Coriander
Coriander is naturally low in histamine and does not act as a histamine liberator or DAO blocker. Most people with histamine intolerance can enjoy coriander without issues. However, rare cases of sensitivity have been reported, so those with severe histamine intolerance should monitor their response.
| Histamine & Related | Level | Portion Guidance |
|---|---|---|
|
Histamine Level
|
Low–Moderate |
|
|
Other Biogenic Amines
|
Low |
|
|
Histamine Liberator
|
Low | — |
|
DAO Blocker
|
Low | — |
Fiber Content in Coriander
Coriander contains dietary fiber, with both soluble and insoluble types present. While the amount per serving is modest due to typical culinary use, fiber from coriander can support regular bowel movements and contribute to a healthy gut microbiota. Including fresh herbs like coriander can help diversify your fiber intake.
Total Fiber
Digestive Benefits and Bitters
Coriander contains natural compounds that may stimulate digestion and help reduce mild bloating or gas. Its slightly bitter notes can promote digestive secretions, supporting overall gut function. Many traditional cuisines use coriander to enhance both flavor and digestive comfort.
Allergies and Cross-Reactions
Allergic reactions to coriander are uncommon but can occur, especially in people with pollen allergies or oral allergy syndrome. Symptoms may include itching or swelling in the mouth and throat. If you have known sensitivities to herbs or pollen, use coriander with caution and monitor for any reactions.
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
Fresh vs. Dried Coriander: Different Effects
Fresh coriander leaves and dried coriander seeds have different flavors and effects on digestion. Fresh leaves are more likely to cause oral allergy symptoms, while dried seeds are generally better tolerated. Both forms are low in FODMAPs and histamine, but individual tolerance may vary.