Low FODMAP Taco Seasoning

low fodmap taco seasoning

If you have IBS or have struggled with digestive issues but love taco Tuesday this low FODMAP taco seasoning recipe is for you.

We have been in the kitchen and have formulated a low FODMAP taco seasoning that will take your tacos to the next level while not spending the next day stuck in the bathroom.


Keep reading to learn how to put together an amazing taco seasoning without the annoying FODMAPs.


FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols, which are a specific type of carb that is often hard for the body to break down and digest.

You can find some great inspiration from one of our favorite low FODMAP cookbooks.

There have been a number of studies that have confirmed the issues and inflammation caused by a FODMAP heavy diet.

For example in the government study by doctors on nih.gov:

Consumption of dietary FODMAPs pulls water into the small intestine and colon, causing luminal distension. Fermentation of FODMAPs by gut bacteria and yeast then produces hydrogen or methane gas. Restricting FODMAPs in one’s diet has been shown to help alleviate functional GI symptoms in IBS patients (bloating, abdominal pain, diarrhea), but no effects have been reported for intestinal inflammation in IBD [27,240].


Mexican without the FODMAP

The key to making any Mexican recipe that is low in FODMAP is skipping a few sneaking ingredients.

The main FODMAP heavy ingredients in any Mexican recipe include:

  • Garlic
  • Onion
  • Chili Powder
  • Pre-Packaged Seasonings
  • Tortillas
  • Beans (non-fermented)
  • Spiced Rice

If you skip these and use our DIY seasoning recipe you can save yourself, and your toilet a lot of pain and discomfort.

There are also a ton of low FODMAP vegetables that are great and often used staples in Mexican cuisine.

Altering your favorite taco or burrito recipes and turning them into delicious bowels or lettuce wraps is a great way to keep your IBS in check.

Is this Taco Seasoning as Good as the Real Stuff

Let us think for a minute…

Yes! This taco seasoning is to die for.

While a few key ingredients such as onion and garlic powder are absent from our taco seasoning recipe we tried to overcome this by using some more exotic peppers i.e. Ancho or Guajillo pepper powder.

low fodmap taco seasoning

Low FODMAP Taco Seasoning

Low FODMAP taco seasoning that anyone can make in just a few minutes. We purposely developed this recipe to use low FODMAP ingredients people already have on hand in their spice cabinet.
Prep Time 2 minutes
Cook Time 0 minutes
Course Side Dish
Cuisine Mexican
Servings 2
Calories 5 kcal


  • 1 Mixing Bowel
  • 1 Fork


  • 2 tsp salt
  • 1 tsp pepper
  • 1 tsp cayenne pepper
  • 1 tsp ancho chili powder
  • 2 tsp cumin


  • Measure all seasonings into a small to medium-sized mixing bowel.
  • Blend together with a fork.
  • Add to Meat or Veggie alternative while cooking.


  • You can remove any of the seasonings or skip them if you do not have them on hand.
  • Adjust the amount of Cayanne depending on your spice preference (if your IBS is triggered by spicy food you may want to forgo it altogether.
Keyword low FODMAP, seasoning

Frequently Asked Questions

Is Ancho chili low FODMAP?

Yes, per recent studies the FODMAP content in Ancho chili is relatively low to none. You are safe to have small amounts of ancho in your taco seasoning.

Is there a low FODMAP taco sauce?

Yes, you can make an easy taco sauce with lime juice, avocado, plain greek yogurt, and peppers if the heat does not regularly upset your IBS.

Are there low FODMAP taco shells?

No, there are no true taco shells or tortillas that are low in FODMAPs. You are better off adding it into a mixing bowel with some leafy greens. Hey! It’s healthy!

Is this recipe Vertical Diet approved?

Yes, this recipe is totally in line with the Vertical Diet. This seasoning is great to throw into your monster mash that Vertical dieters eat constantly.


We hope you enjoy our delicious, healthy, and safe for the digestive system taco seasoning.

While living a low FODMAP lifestyle is not always the easiest, with a little persistence and creativity you can be eating like a king every day.

Have you tried any low FODMAP taco seasonings?

Let us know your secret ingredient in the comments below!

Cody Yurk
Latest posts by Cody Yurk (see all)

Cody Yurk

After several near-death surgeries and a heart attack at 29, I decided to get serious about my health and went from 278lbs to 181lbs in only six months. How? I built an entire team, including a personal trainer, nutritionist, psychologist, physical therapist, and sports masseuse. Having the same team as Hollywood stars allowed me to reach my goals fast and produce insane results.

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