Everyone’s Favorite Low-FODMAP Tomato Ketchup Recipe; Gluten-free, Vegan

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Ketchup is an American staple.  What kid doesn’t slather their french fries in about 10 packets of the stuff?  I know I did.  So the size of a low-FODMAP ketchup serving is a bit tough to take.  Plus, I prefer to make my own to incorporate organic ingredients and my desired level of sweetness.

Here is a delicious, savory low-FODMAP tomato ketchup that is sure to please kids and adults alike.  You can also put it in a small container or bottle to be able to take it on-the-go!  Super easy.

Check out over 300 more low-FODMAP recipes on my blog.  You may also love:

Be healthy and happy,

Rachel Pauls, MD

Everyone’s Favorite Low-FODMAP Tomato Ketchup Recipe; Gluten-free, Vegan

Although this recipe has not been tested, a single serving should be low-FODMAP based on the ingredients

Prep time: 15 minutes

Yield: About 1 & 3/4 cup (14 ounces)

Serves 12-16

Serving size 2 tablespoons


  • 12 ounces tomato paste, I use organic, no spices added
  • 3/4 cup light corn syrup or maple syrup (more or less to taste)
  • 4 tablespoons white vinegar
  • 2 tsp onion infused oil
  • 2 tsp garlic infused oil
    • Infused oils contain the flavor of onion and garlic but NOT the FODMAPs.  See our low-FODMAP Top 11 Tips for the explanation why!
  • 1-2 teaspoon salt
  • ¼ tsp mustard powder


  • Place all ingredients in a small pot/pan and whisk together
  • Place on the stove and bring to a boil, then reduce heat and simmer until reduced to the consistency you prefer
  • Add water or additional corn syrup if your paste is very thick to desired consistency and taste one teaspoon at a time
  • Store in refrigerator for up to 1 month

Comments Rating 4.5 (4 reviews)

12 Responses

  1. Your website

    Rachel, thank you very much! This is the best, all inclusive, very detailed website for people with food intolerances. It is clear that your have the knowledge and expertise on what food intolerances mean and how to handle them. Recipes are tasty and easy to follow. Bravo! This is a tremendous job!! Thanks a million!!!!!

    1. Sue,
      THANK YOU SO MUCH! Words like this are so powerful. We feel so lucky to be able to help others and love hearing feedback like this! Have an amazing day 🙂 🙂

  2. Wow, that Ketchup recipe!

    I just made a batch of your Everyone’s Favorite Low-FODMAP Tomato Ketchup for my husband who has tummy troubles and I am amazed at how good it tastes! I am a die-hard Heinz fan and this stuff is better. One recipe fills up a regular-sized (repurposed) squeeze bottle from brand-name ketchup and costs a lot less if you have all the ingredients at home, like I did. I have to admit I may start making this for everyone instead of buying the “regular” kind from now on and stealing the glory as my own “fancy” homemade ketchup!!

    1. Maria,
      We are not going to lie, this review gave us goosebumps all over. Such amazing praise! Your feedback is what motivates us 🙂 It is so good to hear how we could help you and your husband. Thank you SO much for sharing. Please stay in touch and have a super wonderful day!!

  3. first time made

    I tried to reduce the portion size as it was just me and I found that it was too thick with a strong and too sweet flavor. I am just learning ( week 2 of the fodmap diet) and feel I may have made it wrong. do you have a 1/2 size portin of this recipe. Also i used sugar not one of the syrups. Could that have been the issue…. oh ketchup sigh***

    1. Christi,
      Hi there!
      For starters, please check out our low-FODMAP Free Happy Gut Guide and our COOKBOOK available in the US, Canada, UK and Australia.
      THE LOW-FODMAP IBS SOLUTION PLAN & COOKBOOK will take you through the entire FODMAP journey and share more than 100 recipes that prep in 30 minutes or less! It also has a meal plan, grocery list and many more tips. Click here for details on the BEST low-FODMAP book available 🙂
      These will be amazing ways to begin your journey.
      To your question: sugar is not a good substitute for the corn syrup in this recipe, since the syrup is much more liquid-y and that will give the proper texture for ketchup.
      We do not have the ability to ‘half’ the recipe readily, but you will find that you could freeze leftovers if you like for future use. It is really not that much ketchup 🙂
      For many of our recipes, unless we suggest changing ingredients, please ask us before you do so. It could alter your final product as well as the FODMAP content. Have a great day!

    1. Hi there.
      The low-FODMAP diet is NOT fodmap free.
      Onion-infused oil is NOT onion powder, and does not contain onion powder.
      Please see our low-FODMAP FREE PDF guide for ways to begin navigating the low-FODMAP diet with success! Good luck.

  4. 1st ketchup recipe with basic ingredients!

    When we first tried the low FODMAP diet I tried many recipes for ketchup, not because I like ketchup per say but because some of my favorite dishes (BBQ anything, Gochujang tofu, etc) call for a fair amount in the sauce and simply using tomato paste or sauce doesn’t offer the same depth of flavor.. this is exactly what I needed!
    Simple healthy ingredients, great flavor AND I can freeze it!
    Thank you for helping to guide the clueless toward a healthier, more comfortable life.

    1. Wow we are so happy to hear this feedback! Thank you so much and for your comments. You made our day!

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As an IBS-sufferer myself, I know how badly you want to feel healthy and happy. I’ve spent over a decade researching IBS and FODMAPs, and my recipes and guidance will help you succeed.

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