Yes, chives are low FODMAP in normal serving sizes. That makes them one of the easiest ways to get an onion or garlic flavour while you are in the elimination phase of the low FODMAP diet.
As a certified nutritionist, chives are one of the first herbs I point people to when they feel stuck with bland food. Below you will find the serving sizes, the difference between regular and garlic chives, and what to do with them in the kitchen.
Are chives low FODMAP?
Fresh chives are low FODMAP at the amounts most people actually use, which is a sprinkle on top of a dish. The figure most commonly quoted for fresh chives is up to 1 tablespoon (about 13 g). Check the Monash University FODMAP app for the current tested serving, because these numbers can change when foods are retested.
| Type | Low FODMAP? | Commonly cited amount | Note |
|---|---|---|---|
| Fresh chives | Yes. | Up to 1 tablespoon (about 13 g) | Round, hollow leaves with a mild onion taste |
| Dried chives | Yes. | Up to 1 teaspoon (about 1 g) | Only one source I found gives this number, so treat it as a guide. |
| Garlic chives (Asian chives) | Yes. | Sources differ. | Monash lists them as Asian chives. Check the app for the exact amount. |
A quick note on trust: Monash is the university that developed the low FODMAP diet, and its app is the primary source for serving sizes. The amounts above come from third-party sites that cite Monash, so use them as a starting point.
Are dried chives low FODMAP?
Dried chives are also considered low FODMAP in small amounts. Because they are concentrated, a little goes a long way, and a teaspoon is plenty for most dishes. If you buy a ready-made seasoning blend that includes chives, read the label, since many blends also contain garlic powder or onion powder, which are high FODMAP.
Are garlic chives low FODMAP?
Yes. Garlic chives, also called Asian chives, Chinese chives or buchu, are low FODMAP. They are a different plant from regular chives, with flat leaves and a stronger garlic flavour. The bulb of the plant is not the part you eat, which is why they do not behave like garlic cloves.
Different websites quote different maximum servings for garlic chives, so I am not going to give you a single number here. Look up “Asian chives” in the Monash app for the current serving.
Chives as a low FODMAP substitute for onion and garlic
This is the real reason most people search “low FODMAP substitute for onion. “Onion and garlic are high FODMAP and show up in almost everything, so you need a few reliable swaps. These are the ones I use:
- Chives for a mild onion taste, added at the end of cooking.
- Garlic chives for a garlic-like flavour.
- Green tops of spring onions and leek leaves for onion flavour in soups and stir-fries. Use the green part only.
- Garlic-infused oil for garlic flavour, because the FODMAPs in garlic do not dissolve into oil.
Add chives late. Heat dulls their flavour, so stir them in off the heat or scatter them on top.
What if you eat more than the low FODMAP serving?
Serving size matters because FODMAPs add up. A tablespoon of chives on your eggs is fine, but if you also have other foods in the same meal that are close to their limit, the total can push you over what your gut tolerates. If you notice symptoms after a meal with a lot of chives, cut the amount back and see how you feel.
Other herbs and spices on the low FODMAP list
If you are building up your flavour options, the Monash herbs and spices article lists many that are naturally low in FODMAPs. Here are the ones people ask about most:
- Is cumin low FODMAP? Yes, cumin is on the Monash list of low FODMAP herbs and spices.
- Is paprika low FODMAP? Is smoked paprika low FODMAP? Paprika is on the Monash list. Smoked paprika is a type of paprika, but always check the label on the jar to be sure there is no added garlic or onion.
- Is basil low FODMAP? Is dried basil low FODMAP? Basil is on the Monash list. For the dried version, check the serving size in the app.
- Is black pepper low FODMAP? Yes, black pepper is on the Monash list.
What spices trigger IBS? This is a different question from FODMAPs. Chilli contains capsaicin, and some people with IBS react to it even though chilli is not a FODMAP issue. If your symptoms flare after spicy food, try cutting back on chilli before blaming the rest of the meal.
A simple way to use chives: soup
If you want an easy first meal, finish a bowl of soup with a spoonful of fresh chives. Try it on my Low FODMAP Chicken Noodle Soup. If you are looking for the best soup for IBS, the key is a simple, gentle broth without onion or garlic, which makes chives a good finishing touch.
Frequently asked questions
Are chives low FODMAP, according to Reddit? On the low FODMAP communities on Reddit, chives and garlic chives come up again and again as easy swaps for onion and garlic. Reddit is a good place to see how real people use them, but use Monash for the serving sizes.
Can I eat chives during the elimination phase? Yes, in the amounts above. Chives are one of the safer ways to add flavour in this phase.
Are chives the same as spring onions? No. Chives are a herb with thin, hollow leaves. Spring onions have a white bulb, which is high FODMAP, so only use the green tops.
Are garlic chives the same as garlic? No. Garlic chives are a leafy herb and are low FODMAP. Garlic cloves are high FODMAP.
The short version
Chives are low FODMAP, dried chives are fine in small amounts, and garlic chives are low FODMAP too. Keep to the serving sizes, add them at the end of cooking, and check the Monash FODMAP app for the latest amounts, since they can be updated as foods are retested.
This article is for general information and is not medical advice. If you are following the low FODMAP diet for IBS or SIBO, work with a dietitian or your doctor, especially during reintroduction.
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