Condiments like ketchup and hot sauce enhance the flavor of meals and snacks. While certain condiments contain high FODMAP ingredients, following the low FODMAP diet doesn’t mean your food has to be bland! Some condiments are low FODMAP-friendly and can be enjoyed through all stages of the diet. It’s important to pay careful attention to portion sizes, since some condiments are only low FODMAP if consumed in small quantities. Read on to learn which condiments are low FODMAP and in what portion sizes, and to discover some brands suitable for the low FODMAP diet.
Unfortunately, honey is high in fructose, which is a FODMAP that falls into the category of fermentable monosaccharides. That said, very small portion sizes of 1 teaspoon or less are considered low FODMAP. In larger portion sizes, however, the fructose starts to build up. In addition to honey, you can find fructose in fruits like mango, and in other sweeteners, such as agave and high-fructose corn syrup. If you’re following the low FODMAP diet and miss using honey as a sweetener, pure maple syrup can serve as a nice low FODMAP honey substitute!
Many ketchup brands use high fructose corn syrup in their products which is high in the FODMAP fructose. You can still consume these products while following the low FODMAP diet, however, as long as you stick to very small portion sizes of 1 sachet per meal. For reference, this is equivalent to just under 1 tablespoon. Additionally, it’s always important to also check ingredient labels for other potential FODMAP sources that may be hiding in your ketchup, like garlic or onion powder. The Fig app can save you time by scanning ingredient labels for you!
Luckily, there are low FODMAP food brands that make ketchup without high FODMAP sweeteners or additives. You can consume these products in slightly larger portion sizes without provoking GI symptoms.
Here is a low FODMAP ketchup brand to check out. You’ll need to download the free Fig app to view this product. Fig will also show you which grocery stores carry these items:
Mayonnaise is traditionally made from egg yolks, oil, and vinegar or lemon juice. Since all of these ingredients are low FODMAP, some mayonnaise is low FODMAP, too! It’s important to check ingredient labels for sneaky sources of FODMAPs that may be added for extra flavor, such as garlic or onion powder. Additionally, “natural flavors” may indicate garlic or onion powder, so keep an eye out for those ingredients as well. Mayonnaise has been tested as low FODMAP in portion sizes up to 2 tablespoons, which is considered one serving size.
Here are some low FODMAP mayonnaise brands to check out:
Vinegar adds acidity to salad dressings and marinades, and it can brighten the flavor of many dishes. Most varieties of vinegar are low FODMAP, but balsamic vinegar is considered moderate FODMAP. The FODMAP fructose begins to build up at portion sizes of 2 tablespoons or more. If you’re following the low FODMAP diet or avoiding fructose, it’s best to stick to 1 tablespoon of balsamic vinegar or less. Other vinegar varieties like apple cider vinegar, red wine vinegar, white vinegar, malt vinegar, and rice wine vinegar are low FODMAP and have been tested in portion sizes up to 2 tablespoons.
Here are some low FODMAP-friendly vinegar brands to try:
Summer BBQs feel incomplete without BBQ sauce, but if you’re following the low FODMAP diet, there are a few considerations to keep in mind when selecting a BBQ sauce. Many BBQ sauce brands contain high FODMAP ingredients like garlic and/or onion powder, high fructose corn syrup, and molasses, so be sure to check ingredient labels or use the Fig app to scan labels for you. That said, there are still plenty of low FODMAP BBQ sauce options to choose from such as:
If you like your food hot, you’re in luck because many hot sauces are low FODMAP! Look for varieties with just a few easily recognizable ingredients like chiles, salt, and vinegar. Red habanero sauce, green habanero sauce, and sriracha hot chili sauce are all low FODMAP in portion sizes up to 1 teaspoon. As always, it’s important to check ingredient labels, or use your Fig Scanner to ensure the product doesn’t contain any sneaky FODMAP sources.
Additionally, it is worth noting that many individuals with IBS and other gastrointestinal conditions find that spicy foods aggravate their GI symptoms. Take note of how you feel after consuming spicy foods to gauge your tolerance. If spicy foods seem to contribute to your symptoms, it’s best to limit your intake of hot sauce and other spicy foods. Otherwise, try consuming them in moderation.
Here are some low FODMAP hot sauce brands to try:
The sweet and tangy flavor of teriyaki sauce is sure to liven up stir fry dishes, but unfortunately many commercially available brands are made with high FODMAP ingredients like honey and garlic. Honey and garlic are high in fructose and fructans, respectively. Fortunately, there are teriyaki sauce brands specifically formulated to be low FODMAP.
Here is a teriyaki sauce brand to try that’s suitable for those following the low FODMAP diet:
Worcestershire sauce is added to foods like meatloaf and salad dressings to provide a slightly sweet, umami flavor. While Worcestershire sauce contains high FODMAP ingredients like molasses and garlic, small portion sizes are actually considered low FODMAP. Monash University classifies Worcestershire sauce as low FODMAP in portion sizes of 2 tablespoons or less per sitting.
Mustard adds a peppery kick to foods and is extremely versatile, whether you’re adding it to a salad dressing, marinade, or turkey sandwich. This classic condiment is made from mustard seeds, water, salt, vinegar or wine, and sometimes other spices. As long as it doesn’t contain any high FODMAP additives like garlic or onion powder, mustard will be low FODMAP. Mustard has been tested in portion sizes up to 1 tablespoon which includes all varieties such as Dijon, whole grain, and yellow mustard.
Sushi and stir fries just aren’t the same without soy sauce. Fortunately, you can include soy sauce while following the low FODMAP diet. Although it contains small quantities of wheat, the amount is so small that it’s likely to be tolerated if you have an intolerance to the fructans in wheat. Soy sauce is low FODMAP in up to 2 tablespoons per serving. Sweet soy sauce is also low FODMAP in up to 1 tablespoon per serving. However, if you’re avoiding wheat or gluten due to celiac disease or an allergy, you must still avoid soy sauce.
Condiments complement a variety of dishes. While certain condiments are high FODMAP, there are plenty of alternative options that provide the same flavor without all of the FODMAPs. Hopefully this post gives you a better idea of the types of condiments you can eat while following the low FODMAP diet and in what portion sizes. Remember, the Fig app is always here for you to help save time and aggravation at the grocery store. Using your Fig Ingredient Scanner allows you to quickly and easily identify condiments (and any other foods!) suitable for your specific dietary needs – low FODMAP and otherwise.