Sauces and condiments are delectable ways to tie a signature dish together! However, this can become pretty tricky for an individual suffering from IBS. While the low FODMAP diet may feel restrictive, there are numerous sauces that you still enjoy in moderation.
There are various sauces suitable for low FODMAP diets. However, most of these condiments need to be taken in moderation to prevent them from becoming high FODMAPs and causing gut irritations. A few examples of low FODMAP sauces include BBQ sauce, Dijon mustard, mayo, ketchup, miso, etc.
Let’s stir up some great-tasting condiments that you can enjoy on a low FODMAP diet. So, continue reading for the complete guide to low FODMAP sauces.
- The Best Low FODMAP Sauces
- So, What Are The Best Low FODMAP Sauces?
The Best Low FODMAP Sauces
Before we jump into the best low FODMAP sauces, let’s quickly look at what FODMAP means.
FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols. Additionally, FODMAPs are short-chain carbohydrates (sugars) which the small intestine can have difficulty digesting.
These sugars tend to increase the amount of gas and fluid in the gut, which, in turn, can lead to fermentation in the intestines and symptoms such as abdominal pain, cramping, bloating, nausea, flatulence, and diarrhea.
- Fructans: Wheat, onions, and garlic
- Lactose: Dairy
- Fructose: Fruits, honey, agave, and high-fructose corn syrup
- Galactosan: Legumes
- Polyols: Sugar alcohols and artificial sweeteners
Now, to get back to the point, low FODMAP sauces do exist. Condiments like Worcestershire sauce, mayonnaise, and certain oils are perfect ways to enhance your low FODMAP diet. However, you’ll need to take them in moderation to ensure they stay low FODMAP.
Side note: The measurements we’ll be using is according to the Monash app, which refers to “tablespoons” as Australian tablespoons. Moreover, Australian tablespoons are typically equal to 1 Tbsp plus 1 ½ tsp in the United States.
According to the Monash app, balsamic vinegar has a moderate FODMAP indication. However, if you read the complete guide, you’ll notice that 1 Australian Tbsp or 0.776 oz has the green light for a low FODMAP sauce.
Think about it, 1 Tbsp of balsamic vinegar is plenty in a single-serving vinaigrette for your salad or roasted veggies. Consider diluting the vinegar with olive oil and lemon juice (both are low FODMAP foods).
Note: Using larger servings of balsamic vinegar during a single serving contains moderate levels of fructose.
BBQ sauce is a slightly controversial sauce to consider as a low FODMAP diet. Generic BBQ sauce’s ingredients vary from brand to brand. So, reading the labels is a must!
As a rule, keep a close eye out for ingredients like garlic, onions, high-fructose corn syrup as they are high in FODMAPs. Fortunately, BBQ sauce, like fody, is a gluten-free and low FODMAP sauce without garlic and onions, perfect for marinading your steak or chicken before a barbeque with friends and family.
Moreover, stick to 2 Australian Tbsp or 1.55 oz. BBQ sauce per serving, but ensure that you limit or avoid consuming BBQ sauce with high-fructose corn syrup, garlic, and onions.
Chili oil is a flavorsome condiment made of sesame oil and chiles. Although Monash does not explicitly test the combination of the two ingredients, both classify as low FODMAP in moderate serving sizes.
Limit a single serving to 1 tbsp sesame oil and one tsp chili powder. Additionally, note that chili oil is spicy and contains capsaicin from the chilies that can trigger unwanted IBS symptoms like abdominal pains.
Moreover, read the ingredient list before using any chili oil; some generic brands contain fructans like garlic and onion that can cause sensitivity to IBS symptoms.
Ketchup or tomato sauce varies by serving size and the number and scope of ingredients used in the specific ketchup brand. Therefore, it is vital to always pay attention to portions for ketchup to be considered a low FODMAP sauce.
Be that as it may, according to Monash, the low FODMAP recommendation for generic ketchup with sucrose or high-fructose corn syrup is ½ sachet or approximately 2 tsp per serving. However, keep an eye for ketchup with an ingredient list high in dried onion and garlic powder.
The takeaway is that you can enjoy a dollop of ketchup with your fries or hotdog, but exceeding 2 tsp means that you’ll shift over to high FODMAP due to the excess fructans and fructose.
If you’re a foodie, try making a homemade tomato sauce and be sure only to use low FODMAP ingredients (avoid adding onion and garlic powder).
Several generic low-fat and regular mayonnaise is classified as low FODMAP by Monash University. However, apart from being costly, commercial mayonnaise can contain high FODMAP ingredients like onion and garlic. So, it’s vital to check the label for the ingredients list before unconsciously adding mayo to your lunch.
Additionally, homemade mayo can be a cheap and easy alternative to ensure a low FODMAP sauce. A great recipe to follow is to use egg yolks, lemon juice, olive oil, and low FODMAP herbs for some seasoning.
Lastly, the recommendation per serving is 2 Tbsp or 1.55 oz. to consider mayonnaise to be low FODMAP.
Dijon Mustard is a versatile condiment, perfect for sandwiches, salad dressings, and roasts! Monash University gives the low FODMAP green light for several types of mustard, especially Dijon Mustard.
Yellow mustard is safe to enjoy in moderations of 1 Tbsp (0.776 oz.) per serving. At the same time, 2 Tbsp (1.55 oz.) brown mustard is tolerable as a low FODMAP diet.
Note that using more than 2/4 cup Dijon mustard veers into the high FODMAP territory, so it’s best to stick to the recommendations. Lastly, limit the intake of mustard sauces that contain garlic or onion.
You might be surprised to hear that Worcestershire sauce classifies as a low FODMAP sauce as most brands contain sources of garlic, onion, and high-fructose corn syrup. However, it all boils down to serving sizes.
Fortunately, according to Monash, you can safely enjoy a generous Worcestershire sauce serving of up to 2 Tbsp or 1.55 oz.
Worcestershire sauce is a fermented condiment typically made from a base of malt vinegar and flavored with additional molasses, anchovies, tamarind, garlic, onion, and other seasonings.
So, even though Worcestershire sauce contains traces of onion and garlic, they are both fermented, which might explain why the overall FODMAP level is low.
Soy sauce is one of several gray areas of the low FODMAP world depending on the processing, maturation of the soybean, filtration, and portion size. So, soy sauce can range from low to high FODMAP.
Low FODMAP soy sauce mainly consists of firm tofu, soy sauce, and miso; firm tofu is a low FODMAP ingredient. High FODMAP soy consists of silken tofu, soy milk, and whole soybeans; silken tofu is a high FODMAP ingredient.
Additionally, the fermentation process of the soya beans typically reduces the oligosaccharides in the soybeans, making it a low FODMAP sauce.
Be sure to avoid high FODMAP soy sauce, and instead, stick to 2 Tbsp (1.55 oz.) low FODMAP soy sauce.
Fish sauce is an everyday staple in Asian cuisine; it is common in soups, dressings, and marinades. Moreover, many individuals enjoy using fish sauce as a soy sauce alternative.
Fortunately, fish sauce typically contains minimal ingredients due to its complicated and timely anchovy-extraction and fermentation period, making it a low FODMAP sauce as long as you limit consumption to 1 Tbsp or less per serving.
Horseradish is a real treat for prime rib, burgers, and devilled eggs. According to Monash, horseradish gets the tick of approval as a low FODMAP sauce.
A perfect lactose-free and low FODMAP horseradish DIY sauce consisting of lactose-free sour cream, prepared horseradish, a hint of Dijon mustard, and lemon juice.
You’ll be able to enjoy up to 2 Tbsp horseradish on your next low FODMAP dinner.
Yup, you guessed it- oyster sauce is made from oysters or oyster extract, with a seasoning of sugar and salt. Popular in Vietnamese cuisine, oyster sauce is arguably the most critical ingredient for Asian stir fry sauces.
The best oyster sauce to opt for is a gluten-free or vegan brand while sticking to approximately 1 Australian Tbsp, or 0.776 oz. per serving. Note that exceeding 2 Tbsp during one sitting shifts oyster sauce into a high FODMAP zone as the sauce typically contains high levels of fructans.
Miso is another Japanese condiment that thankfully we can enjoy as a low FODMAP. Miso is a yummy fermented paste made from soybeans, salt, cultured grains, and koji (a type of mold) typically incorporated into Asian cuisine. Miso is also a probiotic helpful in building up healthy gut bacteria.
Even though miso paste consists of soybeans, a high FODMAP food (galactosan), miso undergoes a fermentation process that reduces the galactosan, making it FODMAP friendly.
Miso is a low FODMAP paste in 0.423 oz portions. SO, freely use about 2 Tbsp miso paste in your next soup, stir fry, or salmon dish.
That said, you’ll want to keep an eye for miso soup that might contain ingredients like garlic, onions, and garlic or onion powder. So, play it safe and make a delicious soup at home.
Sweet And Sour Sauce
The sweet and sour sauce is yet another controversial topic regarding the low FODMAP diet. Many generic sweet and sour brands contain large amounts of sugar and garlic, and garlic powder traces. Therefore, it’s best to avoid consuming these brands as they can trigger IBS symptoms.
However, fortunately, you can opt for a healthy alternative by carefully reading the labels to ensure a gluten-free and vegan option or jump into the kitchen and whip up a homemade sauce.
You’ll need coconut sugar, white vinegar, organic or low FODMAP ketchup, corn starch, and pineapple juice. According to Monash, we can safely have a low FODMAP portion of 2 Australian Tbsp or 1.55 oz. Additionally, Monash recommends using “Wontons” as a safe, low FODMAP alternative.
A cocktail sauce effortlessly ties cold steamed prawns and other seafood dishes together! Even though you might struggle to find a generic brand of cocktail sauce without high fructose corn syrup, you can easily control the ingredient by making a homemade cocktail sauce. So, use a mixture of organic or low FODMAP ketchup, low FODMAP mayonnaise or horseradish, lemon juice, and a combination of low FODMAP spices or herbs.
Like most other sauces and condiments, steer clear from using more than 2 Tbsp or 1.55 oz. per serving to prevent it from shifting over to the high FODMAP zone.
You’ll need to listen carefully — despite the large variety of generic or homemade low FODMAP hot sauce options, if you’ve got IBS or similar digestive symptoms, hot sauce can trigger a range of digestive issues. So, you’ll need to follow your judgment by using trial and error.
Furthermore, keep a close eye out for garlic, onions, garlic or onion powder, or high fructose corn syrup; you’ll want to avoid hot sauce with these ingredients. Tabasco is a spicy yet low FODMAP option worth trying.
At first glance, tahini gets a red light, according to Monash, but if you continue reading, you’ll notice that it gets the green light if you eat it in moderate serving sizes of 1 Tbsp or 0.776 oz.
Moreover, be aware that there are different types of tahini- one sort contains hulled sesame seeds, whereas the other has un-hulled sesame seeds. The latter has a milder taste but is safer for individuals with IBS as it is lower in FODMAPs.
Perfect for sushi and sashimi, wasabi paste makes a fantastic low FODMAP condiment. First, however, you need to find out whether you are eating freshly prepared wasabi or powdered wasabi as the recommendations per serving differs.
In comparison to 2 Tbsp or 1.55 oz fresh wasabi, you can only eat 1 Tbsp or 0.776 oz powdered wasabi for it to classify as low FODMAP.
So, What Are The Best Low FODMAP Sauces?
There you have it, the best low FODMAP sauces. From Dijon mustard to Worcestershire sauce and soy sauce, and mayo to tahini and wasabi, there are various low FODMAP sauces to enjoy in your next meal.
However, be sure to read the bottle’s ingredients list first, keeping a close eye for high fructose corn syrup, garlic, and onions. Then, if you can find a generic, low FODMAP option, get creative and make a healthy homemade version.
Lastly, stick to the recommended potions per serving as more significant portions cause many sauces to be high FODMAP and avoid unwanted IBS symptoms.