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Oregano and Gut Health
Oregano is a popular herb used in Mediterranean and global cuisines, valued for its aromatic flavor and potential health benefits. It contains fiber, bioactive compounds, and natural oils that may influence gut health. While generally well tolerated, oregano can trigger symptoms in sensitive individuals due to its salicylate and nickel content.
- Low in FODMAPs, suitable for most with IBS
- Contains natural salicylates, which may cause reactions in sensitive people
- May contain trace biogenic amines, especially in dried form
- High in fiber per weight, but used in small amounts
- Possible nickel content, relevant for those with nickel sensitivity
- Rare allergies or cross-reactions with other aromatic herbs
Oregano and FODMAP Content
Oregano is naturally low in FODMAPs, making it a safe choice for people following a low-FODMAP diet or those with irritable bowel syndrome (IBS). Both fresh and dried oregano can be used to add flavor without triggering typical FODMAP-related symptoms like bloating or 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 Biogenic Amines in Oregano
Oregano does not contain significant histamine, but dried herbs may have trace amounts of biogenic amines such as tyramine. For most people, these levels are too low to cause symptoms. However, individuals with severe histamine intolerance or sensitivity to amines should monitor their response, especially to dried oregano.
| Histamine & Related | Level | Portion Guidance |
|---|---|---|
|
Histamine Level
|
Low |
|
|
Other Biogenic Amines
|
Low |
|
|
Histamine Liberator
|
Low | — |
|
DAO Blocker
|
Low | — |
Fiber Content in Oregano
Oregano is high in fiber by weight, with both soluble and insoluble types present. However, typical culinary use involves small amounts, so its contribution to daily fiber intake is minor. The fiber in oregano can still support gut health by promoting regularity and feeding beneficial gut bacteria.
Total Fiber
Allergies and Sensitivities to Oregano
Allergic reactions to oregano are rare but possible, especially in individuals sensitive to other aromatic herbs or spices. Oregano contains natural aromatic compounds that may cross-react with balsam of Peru or other plant allergens. Symptoms can include oral itching or mild digestive upset.
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
Salicylate Content in Oregano
Oregano is high in natural salicylates, which can cause symptoms in people with salicylate sensitivity. These compounds are found in many herbs and spices and may trigger headaches, skin reactions, or digestive discomfort in sensitive individuals. Most people tolerate oregano well in normal culinary amounts.
Nickel Content and Gut Health
Like many herbs, oregano may contain moderate to high levels of nickel. This is relevant for people with nickel allergy or systemic nickel allergy syndrome (SNAS), who may experience gut symptoms or skin reactions after consuming nickel-rich foods. Portion size is key, as small culinary amounts are less likely to cause issues.