Homemade Taco Seasoning (Low FODMAP)

Many taco seasoning packets contain onion powder and/or garlic powder as ingredients. For some individuals, these ingredients can trigger IBS or fibromyalgia symptoms. But no worries—this homemade taco seasoning recipe provides all the flavor while maintaining a low FODMAP level.

There are low FODMAP taco seasoning packets available from companies like Fody, which is great! However, this recipe is quick and easy to mix up in 10 minutes or less and is also cost-effective. It makes about the same amount as a standard packaged taco seasoning. Plus, you can use this seasoning for a variety of meals, not just tacos!

Ingredients

• 1 tablespoon chili powder

  Typically, chili powder sold in the U.S. contains some form of garlic. According to the Monash FODMAP app, chili powder has a low-FODMAP serving at 1 teaspoon, a moderate serving at 2 teaspoons, and a high-FODMAP serving at 3 teaspoons (or 1 tablespoon). This recipe calls for 1 tablespoon, meaning that if you were to eat an entire pound of taco-seasoned meat in one sitting, you would be consuming a high amount of fructans. To keep your fructan intake low, limit your portion to one-third of the meat or less.

• 1 1/2 teaspoons ground cumin

  Cumin is a great source of antioxidants and is believed to support digestion, blood sugar control, and cholesterol levels, among other benefits. However, the exact amount needed to achieve these benefits is not well defined (1). Including cumin in your diet can still contribute to your overall well-being.

• 1/2 teaspoon paprika

  Research has shown that paprika offers several health benefits, including antioxidant, antimicrobial, anti-inflammatory, anticancer, and antiviral properties (2).

• 1/4 teaspoon pepper flakes (optional)

  Add this if you prefer extra spice. Pepper flakes also contain antioxidants that help fight inflammation in the body (3).

• 1/4 teaspoon dried oregano

  Oregano is commonly used for respiratory and gastrointestinal disorders and is believed to have antimicrobial properties (4).

• 1 teaspoon salt

• 1 teaspoon pepper

  These last two ingredients are essential for enhancing flavor.

Preparation Instructions

Simply measure out each ingredient into a small bowl and mix well with a spoon. Your homemade taco seasoning is ready to use!

References

1. Jannat R., Jannat N. A comprehensive review of cumin is a natural remedy for health and wellness. IJMRHS. 2023;12(4): 61-66. Published 2023 Apr 30.

2. Kim HR, Kim S, Lee SW, Sin HS, Kim SY. Protective Effects of Fermented Paprika (Capsicum annuum L.) on Sodium Iodate-Induced Retinal Damage. Nutrients. 2020;13(1):25. Published 2020 Dec 23. doi:10.3390/nu13010025

3. Azlan A, Sultana S, Huei CS, Razman MR. Antioxidant, Anti-Obesity, Nutritional and Other Beneficial Effects of Different Chili Pepper: A Review. Molecules. 2022;27(3):898. Published 2022 Jan 28. doi:10.3390/molecules27030898

4. Oregano. In: Drugs and Lactation Database (LactMed®). Bethesda (MD): National Institute of Child Health and Human Development; November 15, 2024.