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.
Barbara says
March 6, 2020 at 11:55 amIs red wine vinegar low fodmap
Alana Scott says
March 7, 2020 at 2:50 amHi Barbara,
Red wine vinegar is low FODMAP so you can enjoy it in your meals and dressings.
Rachel Shaver says
May 14, 2020 at 10:59 pmHi Alana,
How about white wine vinegar? Is that on the FODMAP diet?
Alana Scott says
May 15, 2020 at 2:01 amHi Rachel,
White wine vinegar is considered low FODMAP. I hope that helps!
Jahan Khan says
March 19, 2021 at 1:12 pmHi Alana Scott. Hope you are ok an God bless you and your team.
Cancer patient with large intestine removed recently. Learning so much from your site on my new journey 🙏🏽🙏🏽🙏🏽
Alana Scott says
March 19, 2021 at 7:58 pmHi Jahan,
Thanks for reaching out to us. It’s lovely to hear that you are enjoying the website and we wish you all the best with your health journey.
Zoe says
December 22, 2020 at 2:15 amHi Alana!
Is sweet chilli sauce low FODMAP?
Thank you x
Alana Scott says
December 22, 2020 at 8:11 pmHi 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/
Caralyn says
February 8, 2021 at 11:39 amWhat about Balsamic Glaze? Is that low fodmap?
Alana Scott says
February 8, 2021 at 7:41 pmHi Caralyn,
Okay so balsamic glaze is normally made from balsamic vinegar and sugar. We know that balsamic vinegar is low FODMAP in 1 tablespoon serves and then becomes high FODMAP in larger serves. Balsamic glaze is likely to be a little bit more concentrated so try testing your tolerance to a 1 teaspoon serve and slowly work your way up from there if it doesn’t trigger symptoms.
Stacy Kirincic says
December 24, 2020 at 6:12 pmIs there a low FODMAP steak sauce – not like a chimichurri but like an A1 style?
Alana Scott says
December 24, 2020 at 8:10 pmHi 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/
Sue says
March 20, 2021 at 10:53 pmIs Miracle Whip a low FODMAP food?
Alana Scott says
March 30, 2021 at 4:23 amHi Sue,
Thanks for commenting. Some brands of Miracle Whip could be low FODMAP. When checking them you want to watch out for high fructose corn syrup as an ingredient. Also check that inulin or chicory root haven’t been added.
Mary says
May 16, 2021 at 4:35 amYou said the the onions in Worcester are fermented and is safe. It that the same as pickling? I pickle red onions in apple cider vinegar,water,salt and sugar and I eat them by the spoon full on salads, and power bowls with out side effects. But, if I eat regular onions unpickled I’m in trouble!
Alana Scott says
May 19, 2021 at 10:15 pmHi Mary,
That’s a great question. We know that pickling can sometimes change the FODMAP content of foods. For example, Monash University have tested large onions pickled in vinegar and these are low FODMAP in a 2 onion serving but are still high FODMAP at a 4 onion serving. According to FODMAP Friendly testing centre small pickled onions might be a bit higher in FODMAPs even after pickling so you would want to stick to a smaller serving size of 30g during the first phase of the low FODMAP diet.
Jan says
July 23, 2021 at 7:50 pmI have a definite reaction of diarrhea from onion and especially garlic. You are the first I have seen that cautions about garlic and onions. I appreciate your caution. Why do I have this trigger?
Alana Scott says
July 23, 2021 at 8:50 pmHi Jan,
Thanks for commenting. It sounds like you might be sensitive to the fructans in onions and garlic. This is a type of FODMAP (fermentable short chain carbohydrate) that our gut bacteria like to ferment. This fermentation process can lead to a range of different gut symptoms. You can find out more about the low FODMAP diet here: https://alittlebityummy.com/low-fodmap-elimination-phase/