English
Deutsch
Français
Italiano
Español
Polski
Română
Nederlands
Português
Svenska
Dansk
Nutmeg and Gut Health
Nutmeg is a popular spice with a warm, aromatic flavor, used in both sweet and savory dishes. While typically consumed in small amounts, nutmeg contains bioactive compounds that can affect gut health. It is low in FODMAPs, may act as a mild histamine liberator, and is high in salicylates. Some individuals may experience sensitivities or allergic reactions.
- Low in FODMAPs and generally well tolerated for IBS
- May act as a mild histamine liberator, caution for histamine intolerance
- High in salicylates, which can trigger reactions in sensitive individuals
- Contains both soluble and insoluble fiber, but intake is usually minimal
- Rarely causes allergies, but possible cross-reactions with other spices
- May contain moderate nickel, relevant for nickel-sensitive individuals
Nutmeg and FODMAP
Nutmeg is considered low in FODMAPs, making it suitable for people with irritable bowel syndrome (IBS) or those following a low-FODMAP diet. Typical culinary amounts used in recipes are unlikely to trigger FODMAP-related symptoms, so nutmeg can be safely included in most low-FODMAP meal plans.
| FODMAPs | Level | Portion Guidance |
|---|---|---|
|
Monosaccharides (Fructose)
|
Low |
|
|
Disaccharides (Lactose)
|
Low |
|
|
Fructooligosaccharides (Fructans)
|
Low |
|
|
Galactooligosaccharides (GOS)
|
Low |
|
|
Polyols (Mannitol)
|
Low |
|
|
Polyols (Sorbitol)
|
Low |
|
Histamine and Nutmeg: Possible Liberator
Nutmeg is not high in histamine itself, but some sources suggest it may act as a mild histamine liberator. This means it could potentially trigger histamine release in sensitive individuals. If you have histamine intolerance, monitor your response to nutmeg and consider limiting intake if symptoms occur.
| Histamine & Related | Level | Portion Guidance |
|---|---|---|
|
Histamine Level
|
Low |
|
|
Other Biogenic Amines
|
Low |
|
|
Histamine Liberator
|
Low–Moderate | — |
|
DAO Blocker
|
Low | — |
High Salicylate Content in Nutmeg
Nutmeg is high in salicylates, natural compounds found in many spices and plant foods. People with salicylate sensitivity may experience gut symptoms or other reactions after consuming nutmeg. If you are sensitive to salicylates, it is best to limit or avoid nutmeg in your diet.
Fiber Content in Nutmeg
Nutmeg contains both soluble and insoluble fiber, with a total fiber content of over 20 grams per 100 grams. However, the actual amount consumed in dishes is very small, so its contribution to daily fiber intake is minimal. The fiber present can support gut health, but nutmeg should not be relied on as a significant fiber source.
Total Fiber
Allergies and Sensitivities to Nutmeg
Allergic reactions to nutmeg are rare, but possible, especially in individuals with spice allergies. Symptoms may include oral itching, swelling, or gastrointestinal discomfort. Nutmeg may also contain moderate levels of nickel, which can be relevant for those with nickel sensitivity or allergy.
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
Preparation and Tolerability of Nutmeg
Nutmeg is typically used in ground form, added to baked goods, sauces, or beverages. Because only small amounts are used, most people tolerate it well. Excessive consumption can cause digestive upset or, in rare cases, toxicity. Always use nutmeg in moderation and avoid large doses.