Milly Gaines
Lemon balm is generally considered safe for a FODMAP diet, with sources stating that it is low in FODMAPs. However, it is important to note that lemon balm has not been officially tested for FODMAP content and may be high or low in FODMAPs depending on the serving size. Lemon balm tea, in particular, is often recommended as a calming beverage with potential anxiety-reducing properties. As with any new food introduced as part of a FODMAP diet, it is advisable to start with small portions and monitor your tolerance, especially if you are managing conditions like IBS or SIBO.
| Characteristics | Values |
|---|---|
| Lemon balm FODMAP status | Lemon balm has not been tested for FODMAPs and may be high or low FODMAP. Monash University, however, states that typical serving sizes should not provoke symptoms in most individuals on a low FODMAP diet. |
| Potential risks | Excessive lemon consumption may carry potential risks. |
| Lemon balm tea | Lemon balm tea is considered a caffeine-free herbal tea that is safe when consumed at a dose of up to 500 mg daily. |
| Lemon balm and IBS | Lemon balm is considered safe for most people with IBS due to its high vitamin C content. |
| Lemon balm and SIBO | Individuals managing SIBO are encouraged to limit lemon balm intake during the elimination phase. |
| Lemon balm and the ketogenic diet | Lemon balm is compatible with a ketogenic diet, providing beneficial fibers and nutrients without adding to the carb tally. |
| Lemon balm and liver health | Lemon balm may offer protective benefits against the adverse effects of an unhealthy diet on the liver. |
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What You'll Learn
Lemon balm is considered low-FODMAP
Lemon balm, also known as Melissa, has not been tested for FODMAPs and may be high or low FODMAP. However, it is in the mint family, and fresh mint is considered safe on a low-FODMAP diet. Since lemon balm is related to mint, it is likely to be low-FODMAP as well.
FODMAP stands for fermentable oligo-di-monosaccharides and polyols, which are types of carbohydrates present in certain foods, including grains, some fruits and vegetables, and dairy products. A low-FODMAP diet eliminates foods high in these carbohydrates, which can help alleviate symptoms of irritable bowel syndrome (IBS).
Herbal teas, including lemon balm tea, are recommended for IBS sufferers as a natural treatment option. They can help to relax abdominal spasms and improve digestion. However, it is important to note that very hot tea can irritate the gut, so it is recommended to drink tea at a temperature below 100°C.
Additionally, the serving size and preparation methods can impact whether a food is considered low or high FODMAP. It is always advisable to consult a FODMAP-trained dietitian to understand your unique needs and ensure you are following the diet correctly.
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It is rich in vitamins and minerals
Lemon balm has not been tested for FODMAPs and may be high or low FODMAP. It is recommended to test your tolerance for untested foods like lemon balm in small portions when your symptoms are settled.
Lemon balm is rich in vitamins and minerals. It contains chemicals that have a sedative and calming effect. It might also reduce the growth of some viruses and bacteria. Lemon balm is used to treat anxiety, stress, insomnia, indigestion, and many other conditions, but there is no scientific evidence to support these uses. It is likely safe when consumed in amounts found in foods. However, there isn't enough information to know if it is safe for pregnant or breastfeeding women, or safe to use for more than six months.
Lemon balm has been traditionally used to improve cognitive function and may benefit the heart and other body systems. It may promote feelings of calmness and reduce anxiety. A 2022 review of research notes that lemon balm extract has compounds that may reduce anxiety. A 2019 study found that 54% of participants who underwent coronary bypass surgery and took 500 mg of lemon balm leaves three times daily for 7 days had improvements in sleep. Another 2019 study suggests that lemon balm may help treat teeth grinding during sleep.
Lemon balm also has antiviral properties and may help protect against the herpes simplex virus 1 (HSV-1), which causes cold sores. A 2023 review of research suggests that it may prevent the virus from binding to cells and replicating. It may even be effective for strains of HSV-1 that are resistant to antiviral medication.
Lemon balm may also have gastroprotective properties and help protect against alcohol-induced ulcers, as well as cardioprotective benefits. However, additional studies in humans are needed to confirm these effects and determine the appropriate dosage.
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Lemon balm tea is a calming beverage
Lemon balm, also known as Melissa, has not been tested for FODMAPs and may be high or low FODMAP. However, lemon balm tea is often recommended as a calming beverage for people with irritable bowel syndrome (IBS). This is because IBS symptoms can often be alleviated through natural treatments such as herbs, herbal teas, supplements, and diet.
Lemon balm is in the mint family, and fresh mint is considered safe on a FODMAP diet. It is important to note that the FODMAP diet is difficult to follow, and it is recommended to work with a FODMAP-trained dietitian to understand your unique needs.
When preparing lemon balm tea, it is advised not to brew it at 100°C to avoid irritating the gut. Drinking 2-3 cups throughout the day is generally considered a safe amount, especially if you are prone to stress drinking.
In addition to lemon balm tea, other herbal teas recommended for IBS include ginger and peppermint tea. These teas can help relax abdominal spasms and improve digestion. It is always a good idea to consult with a healthcare professional before making any significant diet or lifestyle changes.
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It has not been tested for FODMAPs
Lemon balm has not been tested for FODMAPs and may be high or low in FODMAP content. It is recommended to test your tolerance for untested foods like lemon balm in small portions when your symptoms are settled. Lemon balm is part of the mint family, and fresh mint is considered safe to consume on a FODMAP diet.
Lemon balm is a fragrant herb rich in vitamins, minerals, and dietary fiber, while being low in carbohydrates. It is considered safe for most people and is compatible with a ketogenic diet. However, there are potential risks associated with excessive lemon consumption.
Lemon balm tea is a caffeine-free herbal beverage with a calming and citrusy taste. It is considered safe when consumed in moderate amounts, and it may offer protective benefits for the liver and heart. The recommended serving size for lemon balm tea is one cup.
While lemon balm has not been comprehensively tested for FODMAPs, it is generally regarded as safe for individuals following a FODMAP diet. However, it is always advisable to consult with a FODMAP-trained dietitian to understand your unique dietary needs and tolerance levels.
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It may have protective benefits for the liver and heart
Lemon balm, scientifically known as Melissa officinalis, is a flowering shrub native to the Mediterranean and western Asia. It has been used as a natural remedy for centuries to treat various ailments.
Lemon balm has been found to have protective benefits for the liver and heart. Animal studies suggest that lemon balm essential oil can protect the heart and liver by lowering high triglycerides and improving cholesterol synthesis in the liver. Inhalation of lemon balm oil has also been shown to reduce some of the factors that lead to perpetual growth of a common liver cancer cell.
Lemon balm may also have a positive impact on the mechanics and electrical impulses of the heart, helping to regulate heart arrhythmias or irregular heartbeats. A 2021 review highlighted that lemon balm may help with cardiovascular health by improving low or high blood pressure and high heart rate. Additionally, a 2024 study found that lemon balm may improve cholesterol levels, which, if left unchecked, can lead to heart disease and type 2 diabetes.
Lemon balm extracts are generally recognized as safe and have not been linked to instances of clinically apparent acute liver injury.
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Frequently asked questions
Lemon balm is considered safe for most people on a FODMAP diet due to its high vitamin C content. However, it has not been tested for FODMAPs and may be high or low FODMAP. It is advised to avoid lemon balm during the first two steps of a FODMAP diet and test it in the third step.
Lemon balm is a fragrant herb rich in minerals and dietary fibre while being low in carbohydrates, making it suitable for low-carb diets. It is also known as Melissa and is part of the mint family.
Lemon balm tea is a calming herbal beverage with a citrusy taste and is recognised for its anxiety-reducing properties. Lemon balm may also offer protective benefits against the adverse effects of an unhealthy diet on the liver and heart, notably by lowering triglyceride levels.
A low-FODMAP diet restricts certain carbohydrates and eliminates high-FODMAP foods. Some examples of low-FODMAP foods include hibiscus tea, holy basil tea, oat straw tea, and peach leaf tea. Grains like rice, quinoa, and oats are also low in FODMAPs, as are nuts and seeds like almonds, walnuts, and chia seeds.
