FODMAP foods / Low FODMAP sauces

Aisle guide

Low FODMAP sauces

Sauces are the aisle where onion and garlic live, and both are High FODMAP in every form, fresh, dried, roasted or powdered. Garlic-infused oil is the exception worth knowing, because the fructans do not dissolve into oil, so the flavour comes through without the FODMAP. Plain passata, tinned tomatoes, soy sauce, mustard, mayonnaise and vinegar are Low, which leaves plenty to build on. Sweet sauces bring the other half of the problem, honey and high fructose corn syrup in barbecue and sweet chilli, apple juice concentrate in ketchup and marinades. The trap is the vague wording, spices, vegetable stock or vegetable concentrate almost always means onion is in there somewhere.

Look for on the label

  • onion, garlic, shallot, onion powder and garlic powder are all High
  • vegetable stock, vegetable concentrate and seasoning usually stand for onion
  • garlic-infused oil is Low, the fructans stay behind in the clove
  • honey, high fructose corn syrup and apple juice concentrate sweeten a lot of sauces
  • wheat flour as a thickener adds fructans on top of everything else

Examples by country

Products we have checked, grouped by where you can find them. The Low ones come first, then the ones worth a closer look, with the ingredient that decides it.

Showing products sold in United Kingdom. Pick another country or show all.

United Kingdom

5 low FODMAP examples, 3 to watch

  • Cirio

    Corio tomato puree

    Low

  • Batts

    Dijon Mustard

    Low

  • Dunn's River

    Jamaican-Style Hot Sauce

    Low

  • Italiamo

    Jus de citron à base de concentré

    Low

  • Tesco

    Olive Spread

    Low

Worth a closer look

  • filippo berio

    Arrabbiata pasta sauce

    High

    Because ofGarlic

    See all 10 ingredients

    The sauce is high in FODMAPs because it contains garlic, despite all other listed ingredients being low FODMAP.

    • Tomato pulpLowTomato pulp is low FODMAP and safe in servings of up to 100g, as fresh tomatoes contain little FODMAPs.
    • Tomato pureeLowTomato purée is low FODMAP in servings up to 2 tablespoons (about 28 grams), as larger quantities can contain moderate amounts of fructose.
    • Extra virgin olive oilLowExtra virgin olive oil does not contain FODMAPs and is safe in all quantities for a low FODMAP diet.
    • SugarLowOrdinary table sugar (sucrose) is low FODMAP and safe in typical servings (up to 50 g per meal).
    • Red peppersLowRed peppers are low FODMAP, as they contain only trace amounts of FODMAPs and are safe to consume in servings up to 43 grams.
    • SaltLowSalt (sel) is a mineral and does not contain any FODMAPs, so it is safe to consume freely on a low FODMAP diet.
    • GarlicHighGarlic (Ail) is high in fructans, a type of FODMAP, and should be avoided on a low FODMAP diet as even small amounts can cause symptoms.
    • Concentrated lemon juiceLowConcentrated lemon juice is low FODMAP in servings up to 1/2 cup (125 ml), as it contains very little FODMAPs in typical serving sizes.
    • ParsleyLowParsley is low FODMAP and can be safely consumed in typical amounts used as a herb, as it does not contain significant FODMAPs.
    • ChilliLowFresh red chillies are low FODMAP in servings of up to 28g (about 1 whole chilli), as their FODMAP content (mainly fructans) is low at this amount.

  • Kania

    Balsamic Vinegar Of Modena

    High

    Because ofCooked grape mustGrape Must Concentrate

    See all 3 ingredients
    • Wine vinegarLow
    • Cooked grape mustHigh
    • Grape Must ConcentrateHigh

  • French's

    Classic Yellow Mustard

    High

    Because ofGarlic powder

    See all 9 ingredients
    • Spirit vinegarLow
    • WaterLow
    • Mustard seedLow
    • SaltLow
    • TurmericLow
    • PaprikaLow
    • SpiceLow
    • Natural FlavouringUnclear
    • Garlic powderHigh

What people ask

Is garlic-infused oil low FODMAP?
Yes, because fructans are water soluble and do not pass into the oil. It gives you the garlic flavour without the FODMAP, as long as no pieces of garlic are left in the bottle.
Is tomato sauce low FODMAP?
Plain passata and tinned tomatoes are Low, so a sauce is only as safe as what was added to it. Jarred pasta sauces nearly always start with onion and garlic.
Is soy sauce low FODMAP?
Soy sauce is Low in a normal serving, even the versions made with wheat, because very little of the grain survives the fermentation. Keep an eye on the portion if you pour rather than spoon.

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Belly Buddy is not medical advice. FODMAP tolerance is personal. Talk to a dietitian before you change your diet. Product name and brand from Open Food Facts.

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