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8 Condiments You Might Not Know Are Low FODMAP

Last updated on May 6th, 2019 Authored by Alana Scott     Reviewed by Joanna Baker (APD)
Low FODMAP Condiments

While the low FODMAP diet might feel restrictive there are still plenty of condiments you can enjoy. Condiments are also a great way to create tasty low FODMAP recipes. Check out the list below for some inspiration.

1. Mayonnaise (Low or Regular Fat)

Commercially prepared mayonnaise is low FODMAP. The main ingredients for mayonnaise are from egg yolks, lemon juice or vinegar, vegetable oil or olive oil and some times seasoning. Just check that your mayonnaise does not include onion or garlic powder. If ‘natural flavours’ or ‘spices’ are listed in the ingredient list then ring or email the manufacturer to find out what they are. Low FODMAP serving size for mayonnaise is 2 tablespoons (2).

      2.  Soy Sauce

Not all soy products are high FODMAP! Soy sauce is made using fermented soybeans. It is possible that the fermentation process reduces the oligosaccharides in the soybeans, which is why the soy sauce is low FODMAP. Soy sauce is low FODMAP in 2 tablespoon serves (2).

      3.  Worcestershire Sauce

Surprisingly Worcestershire sauce is low FODMAP according to Monash University. Worcestershire sauce is a fermented condiment made from a base of malt vinegar and flavoured with anchovies, molasses, tamarind, onion, garlic, and other seasonings (1). This condiment does contain small amounts onion and garlic, however they are fermented, which might be why the overall level of FODMAPs in the sauce is low. You can read more about the FODMAP content of Worcestershire sauce here. Remember Worcestershire sauce ingredients can vary between countries so you will need to test your tolerance levels. However, the low FODMAP serving size for Worcestershire sauce is 2 tablespoons (2).

      4.  Tamarind paste

Tamarind paste is a sticky sour paste made from tamarind fruit (3). This paste is used a lot in Thai cooking. According to Monash University ½ a tablespoon is a low FODMAP serve (2). Avoid large serves (3 tablespoons) as they contain moderate amounts of fructans (2).

      5.  Miso Paste

Miso paste is a staple in Japanese cooking and is made from fermented soy beans (4). Miso paste is low FODMAP in 12g (2 sachet) serves (2).

      6.  Oyster Sauce

Oyster sauce is (you guessed it) made from oysters or oyster extract, along with sugar and salt (5). This sauce is popular in Vietnamese, Thai, and Cantonese cuisine and goes great in Asian stir-fries. A low FODMAP serving size for oyster sauce is 1 tablespoon, however you want to avoid large servings of 2 tablespoons as this serve contains high levels of fructans (2).

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7.  Balsamic Vinegar (Watch Serving Size)

Balsamic vinegar is technically rated as a moderate FODMAP. However it does have a safe low FODMAP serving size of 1 tablespoon per person, which is plenty to make a nice salad dressing with. Just remember that larger serves of balsamic vinegar (two tablespoons) moderate levels of fructose (2)

      8.  Mustard

Mustard is a tasty and versatile low FODMAP condiment. Just check that your mustard does not contain garlic and onion or other high FODMAP ingredients (remember onion and garlic can be hidden under ‘spices’ or ‘natural flavours’ so check with the manufacturer). The Low FODMAP serving size is 1 tablespoon (2).

Final Thoughts

There are plenty of low FODMAP condiments that you can enjoy while on the low FODMAP diet. Make sure you check out the Monash Low FODMAP app for a complete list.

Author: Alana Scott

In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read More

Professional Reviewer: Joanna Baker (APD)

Joanna is a foodie, an accredited practising dietitian and a registered nurse, who is passionate about digestive health. She now works exclusively in IBS and food intolerance in her Melbourne based private practice Everyday Nutrition. Joanna works alon... Read More

SHOW REFERENCES

1. Moncel B. What is Worcestershire Sauce?. About Food. 2015. Retrieved from:http://foodreference.about.com/od/Ingredients_Basics/a/What-Is-Worcestershire-Sauce.htm. Retrieved on: 2015-09-06. (Archived by WebCite® at http://www.webcitation.org/6bKwRUVcb)

2. Monash University App. Food Guide. The Monash University Low FODMAP Diet App. 2015: Version 1.3(180). Date retrieved: 2015-09-21. Retrieved from :http://www.med.monash.edu/cecs/gastro/fodmap/iphone-app.html. Accessed: 2016-01-15. (Archived by WebCite® at http://www.webcitation.org/6Wog73c8B)

3. Schmidt, D. Tamarind Paste: How to Buy, Make & Use Tamarind (+ Substitutions!). About Food. 2014-12-20. Retrieved from: http://thaifood.about.com/od/glossary/p/Tamarind-Paste-How-To-Buy-Make-And-Use-Tamarind-Substitutions.htm. Retrieved on: 2016-01-19.

4. The Spruce Eats. What is miso and how do you use it? The Spruce Eats. 2018. Retrieved from:https://www.thespruceeats.com/what-is-miso-p2-3376832. Retrieved on 2018-09-21.

5. Moncel, B. What Is Oyster Sauce?. About Food. 2015-07-31. Retrieved from: http://foodreference.about.com/od/Ethnic_Ingredients/a/What-Is-Oyster-Sauce.htm. Retrieved on: 2016-01-19.

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Comments

  1. Barbara says

    March 6, 2020 at 11:55 am

    Is red wine vinegar low fodmap

    Reply
    • Alana ScottAlana Scott says

      March 7, 2020 at 2:50 am

      Hi Barbara,

      Red wine vinegar is low FODMAP so you can enjoy it in your meals and dressings.

      Reply
  2. Rachel Shaver says

    May 14, 2020 at 10:59 pm

    Hi Alana,
    How about white wine vinegar? Is that on the FODMAP diet?

    Reply
    • Alana ScottAlana Scott says

      May 15, 2020 at 2:01 am

      Hi Rachel,

      White wine vinegar is considered low FODMAP. I hope that helps!

      Reply
  3. Zoe says

    December 22, 2020 at 2:15 am

    Hi Alana!

    Is sweet chilli sauce low FODMAP?
    Thank you x

    Reply
    • Alana ScottAlana Scott says

      December 22, 2020 at 8:11 pm

      Hi Zoe,

      Sweet chilli often contains garlic and as this food hasn’t been tested for FODMAPs yet – we don’t recommend using the commercial brands. You can make your own sweet chilli sauce at home using low FODMAP ingredients: https://alittlebityummy.com/recipe/en-us/low-fodmap-sweet-chilli-sauce/

      Reply
  4. Stacy Kirincic says

    December 24, 2020 at 6:12 pm

    Is there a low FODMAP steak sauce – not like a chimichurri but like an A1 style?

    Reply
    • Alana ScottAlana Scott says

      December 24, 2020 at 8:10 pm

      Hi Stacy,

      We don’t have a low FODMAP A1 style sauce yet… but we do have this option which is amazing on steak: https://alittlebityummy.com/recipe/en-us/low-fodmap-smoky-bbq-sauce-2/

      Reply

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