Are you wondering what condiments are low-FODMAP? Mayo, mustard, ketchup and soy sauce? Here are the answers for you!
I love adding sauces, spreads, and condiments to foods. A hit of ketchup, mustard, or mayo can make a recipe ‘sing’.
However, it is not always clear whether my choice is suitable for the low-FODMAP diet. For example, what about the ‘wheat’ in soy sauce, or the ‘onion’ listed on the Worchestershire. Can I still have those items?
What does it all mean?!
I KNOW. The low-FODMAP diet is confusing, and overwhelming, especially at first. Plus, to add to this issue, there is a lot of misinformation out there.
The key to it all, is how much is too much?
Although some condiments contain onion and garlic, they may be in such small amounts, that it won’t cause symptoms. My FODMAP label reading and Top 5 Tips; How to Know what you may Tolerate Eating (Low and High-FODMAP List) is really helpful in understanding that.
One of the reasons I was inspired to write my 2 books, was to guide people through the low-FODMAP diet, from Elimination to Personalization. Click this link to see them on Amazon!
The only true way we have to check FODMAP food data is to use one, or both, of the scientifically supported apps. These include the Monash Uni app, and the FODMAP Friendly app. I suggest you get both to have constant access to the knowledge you need. Trust that when you are reading my blog, you are getting medically-accurate, doctor-researched information (based on data at time of posting).
When it comes to condiments, we only have these two above databases to follow. Some condiments we enjoy may have never been tested (ex: dill relish), and some that are tested may be different from the ones you have at your local supermarket. Bear in mind that personal tolerances vary, and homemade condiments are delicious, and more predictable in their ingredients (see many recipes for mayo, ketchup, salsa, BBQ sauce, hummus, tzatziki, and ranch dip)
Check out these other great posts:
- Dr. Rachel’s FODMAP Facts: Are Blueberries Low-FODMAP?
- Dr. Rachel’s FODMAP Facts: Is (Pop)Corn Low-FODMAP?
- Dr. Rachel’s FODMAP Facts: Are Bananas Low-FODMAP?
- Dr. Rachel’s FODMAP Facts: Is Cheese Low-FODMAP?
- Low-FODMAP Foods You May Have in Large Portions: What can you eat on the low-FODMAP diet?
- Are Tomatoes Low-FODMAP?
LOW-FODMAP CONDIMENTS
The following are condiments that I would typically consider standard in the North American diet, available on the FODMAP apps at time of posting.
Dr. Rachel’s Note: I highly recommend using a kitchen scale when following a low-FODMAP diet to ensure accurate measurements
Tomato ‘Sauce’ (Ketchup)*
MONASH FODMAP Data:
- Low-FODMAP serving size of 13g (about 1 packet)
- Variation in the products and their ingredients exist, testing has limitations
FODMAP FRIENDLY Data:
- Low-FODMAP serving size of 1 tablespoon
- Maximum FODMAP serving of 33ml (1.6 tbsp) due to fructose and fructans
Barbecue Sauce
MONASH FODMAP Data:
- Low-FODMAP serving size of 46g
- ‘Check labels’ for FODMAP triggers
FODMAP FRIENDLY Data:
- Low-FODMAP serving size of 40ml (2 tbsp)
- Maximum FODMAP serving of 100ml (5 tbsp)
Aminos, coconut
MONASH FODMAP Data:
- Low-FODMAP serving size of 5g
FODMAP FRIENDLY Data:
- Low-FODMAP serving size of 5 ml
- Maximum FODMAP serving of 12 ml
Soy Sauce
MONASH FODMAP Data:
- Low-FODMAP serving size of 42g
FODMAP FRIENDLY Data:
- Nil FODMAPs detected
Tamari
MONASH FODMAP Data:
- Low-FODMAP serving size of 42g
FODMAP FRIENDLY Data:
- Nil FODMAPs detected
Sriracha Sauce
MONASH FODMAP Data:
- Low-FODMAP serving size of 5g
FODMAP FRIENDLY Data:
- Not tested
Mayonnaise (regular, Japanese, and low-fat)
MONASH FODMAP Data:
- Low-FODMAP serving size of 40g
- ‘Low in FODMAPs’ up to 500g
FODMAP FRIENDLY Data (described as ‘truss tomato’):
- Nil FODMAPs detected
Mirin (Aji-Mirin)
MONASH FODMAP Data:
- Low-FODMAP serving size of 42g
- Low in FODMAPs up to 500g
FODMAP FRIENDLY Data:
- Nil FODMAPs detected
Horseradish Paste
MONASH FODMAP Data:
- Low in FODMAP serving size of 42g
FODMAP FRIENDLY Data:
- Low-FODMAP serving size of 42g
- Maximum FODMAP serving of 84g
Miso Paste
MONASH FODMAP Data:
- Low-FODMAP serving size of 12g
- Higher amounts contain fructans
FODMAP FRIENDLY Data:
- Low-FODMAP serving size of 15g
- Maximum FODMAP serving of 38g
Hoisin Sauce
- Low-FODMAP serving size of 20g
- ‘Check labels’ for FODMAP triggers
FODMAP FRIENDLY Data:
- Not tested
Fish Sauce
MONASH FODMAP Data:
- Low-FODMAP serving size of 44g
FODMAP FRIENDLY Data:
- Low-FODMAP serving size of 20 ml
- Maximum FODMAP serving of 66 ml
Tomato, paste
MONASH FODMAP Data:
- Low-FODMAP serving size of 28g
- Higher amounts contain fructans
FODMAP FRIENDLY Data:
- Low-FODMAP serving size of 28g
- Maximum serving of 35g
Mint Sauce
MONASH FODMAP Data:
- Low-FODMAP serving size of 20g
FODMAP FRIENDLY Data:
- Nil FODMAPs detected
Tomato ‘puree’ (thinner than paste, thicker than sauce)
MONASH FODMAP Data:
- Low-FODMAP serving size of 36g
- Higher amounts contain fructose
FODMAP FRIENDLY Data:
- Not tested
Oyster Sauce
MONASH FODMAP Data:
- Low-FODMAP serving size of 20g
FODMAP FRIENDLY Data:
- Low-FODMAP serving size of 20ml
- Maximum FODMAP serving of 40 ml
Worcestershire Sauce
MONASH FODMAP Data:
- Low-FODMAP serving size of 42g
FODMAP FRIENDLY Data:
- Low-FODMAP serving size of 40 ml
- Maximum FODMAP serving of 100 ml
Mustard (Yellow)
MONASH FODMAP Data:
- Low-FODMAP serving size of 11g
FODMAP FRIENDLY Data:
- Nil FODMAPs detected
Mustard (Dijon)
MONASH FODMAP Data:
- Low-FODMAP serving size of 23g
FODMAP FRIENDLY Data:
- Nil FODMAPs detected
Vinegar (Malt)
MONASH FODMAP Data:
- Low-FODMAP serving size of 42g
FODMAP FRIENDLY Data:
- Nil FODMAPs detected
Vinegar (White)
MONASH FODMAP Data:
- Low-FODMAP serving size of 42g
FODMAP FRIENDLY Data:
- Nil FODMAPs detected
Vinegar (Red Wine)
MONASH FODMAP Data:
- Low-FODMAP serving size of 42g
FODMAP FRIENDLY Data:
- Nil FODMAPs detected
Vinegar (Apple Cider)
MONASH FODMAP Data:
- Low-FODMAP serving size of 42g
FODMAP FRIENDLY Data:
- Low-FODMAP serving size of 20 ml
- Maximum FODMAP serving of 66 ml
Vinegar (Balsamic)
MONASH FODMAP Data:
- Low-FODMAP serving size of 21g
FODMAP FRIENDLY Data:
- Low-FODMAP serving size of 50 ml
- Maximum FODMAP serving of 166 ml
As you can see, several condiments can be tolerated in modest portions.
You may note occasional discrepancies between the 2 common databases for FODMAP data. This happens, from time to time. Foods vary in their geographic origin, manufacturing processes, and other factors.
Each FODMAP testing group will evaluate an array of a food, and obtain an ‘average’ to yield their results. This may lead to differences in the reported amounts. If you are concerned, then stick to the lower suggested serving sizes, until you have experienced your thresholds.
For low-FODMAP homemade options, try my recipes for:
- Everyone’s Favorite Low-FODMAP Tomato Ketchup Recipe; Gluten-free, Vegan
- Low-FODMAP Hoisin Sauce; Gluten-free, Vegan
- Sassy Low-FODMAP Salsa Recipe; Gluten-free, Vegan
- Dr. Rachel’s Low-FODMAP Barbecue (BBQ) Sauce: Gluten-free, Vegan
- Easy Low-FODMAP Mayonnaise Recipe; Gluten-free, Dairy-free
- Low-FODMAP Teriyaki; Gluten-free, Dairy-free
For more on the FODMAP diet, check out my amazing posts:
- Dr. Rachel’s Low-FODMAP Diet 5-Day Meal Plan; Recipes and More (IBS-friendly!)
- Dr. Rachel’s Low-FODMAP Fast-Food Options (Because Low Doesn’t Have to Mean No)
- Low-FODMAP Options at Starbucks
- Dr. Rachel’s Low-FODMAP Grocery Shopping List; IBS-friendly, Gluten-free
- Dr. Rachel’s Guide to Starting the Low-FODMAP Diet
- Top 10 Questions and Answers about the FODMAP Diet; Low-FODMAP FAQ’s:
Be healthy and happy,
Rachel Pauls, MD
