If you suffer from IBS and are wondering what low FODMAP condiments you can enjoy while on a low FODMAP diet, you are in the right place!
Navigating the low FODMAP diet is challenging, especially when considering the small details of your diet, including condiments!
Fortunately, there are multiple low FODMAP condiment options that you can enjoy while on the low FODMAP diet.
We discuss condiments in this article, highlighting low FODMAP options and high FODMAP condiments to avoid.
We will also provide you with simple, homemade low FODMAP condiment recipes to add flavor without causing unwanted IBS symptoms.
What Are Condiments?
Condiments are flavor-enhancing substances typically used to accompany or season food, ranging from sauces and spreads to dressings and dips.
For individuals following a low FODMAP diet, carefully considering condiments is essential to avoid hidden high FODMAP ingredients.
What condiments can you have on a low FODMAP diet?
Below, we discuss the most commonly searched condiments and look at their FODMAP content.
Is ketchup a low FODMAP condiment?
Also known as tomato sauce, ketchup is a crowd favorite when it comes to condiments.
Ketchup is low FODMAP at 13g, approximately 2 ½ teaspoons (1).
You may notice that ketchup can contain high FODMAP ingredients such as
high fructose corn syrup, glucose-fructose syrup and garlic and onion.
However, as it is in such small quantities, ketchup is low FODMAP at this specified serving.
If you want to have larger portions of ketchup, or struggle with FODMAP stacking, then you can opt for a certified low FODMAP brand.
Alternatively, you can make a low FODMAP version of your favorite condiment yourself (see recipes below).
Is mustard low FODMAP?
Mustard is a popular condiment that accompanies meat and is added to salad dressings. You will be glad to hear that plain mustard is low FODMAP.
Mustard spread, dijon mustard, and wholegrain mustard are all low FODMAP (1).
Generally, mustard does not contain any high FODMAP ingredients.
However, do check on the ingredients list for the following high FODMAP ingredients that may be added:
- ‘Flavorings’ (could contain high FODMAP ingredients and so are best to avoid).
- Glucose-fructose syrup
For more information on flavorings, see our post on Are natural flavorings high FODMAP?.
Is mayonnaise low FODMAP?
Mayonnaise is a popular thick and creamy condiment often used on burgers and fries and in sandwiches and salads.
Both low-fat and regular-fat mayonnaise are low FODMAP (1).
Most commercially available mayonnaise forms found in your local grocery store will be perfectly suitable for a low FODMAP diet.
High FODMAP ingredients to avoid that can sometimes be added to mayonnaise include garlic, onion, and ‘flavorings’.
It is definitely best to avoid varieties of mayo such as garlic mayo while following the low FODMAP diet.
Is soy sauce low FODMAP?
Soy sauce contains no FODMAPs (1).
Soy sauce can be a safe way to add flavor to your foods whilst you are on the low FODMAP diet.
For more information on soy sauce and the low FODMAP diet, see our article:, is soy sauce low FODMAP?.
Is hot sauce low FODMAP?
Those who enjoy a bit of spice may want to know if hot sauce is appropriate for the low FODMAP diet.
In general, traditional hot sauce is low FODMAP.
The core ingredients used in most traditional hot sauces are low FODMAP. These ingredients include chili peppers, vinegar, water and salt.
However, watch out for high FODMAP ingredients that can sometimes be added, including garlic and onion.
Chimichurri hot sauce specifically, is low FODMAP in a serving size of two tablespoons (1).
What other condiments are low FODMAP?
As well as the condiments discussed above, there are also additional condiments that are low FODMAP:
- Vinegar (balsamic in moderate amounts)
- Oils (bar garlic infused with garlic cloves or garlic bits in the bottle)
- Fish sauce
- Mint sauce
- Sweet and sour sauce
- Vegetable/pickle relish
See the Monash app for further information on appropriate portion sizes.
What condiments do you need to avoid on a low FODMAP diet?
Although there are many condiments to enjoy on the low FODMAP diet, a few are best avoided or enjoyed in small portions.
- Sweet chili sauce
- BBQ sauce
Or any condiments containing popular added ingredients:
- High fructose corn syrup
Other possible IBS triggers in condiments
As well as FODMAPs, other ingredients in condiments, including fat and spice content, can also trigger IBS symptoms.
High-fat condiments, such as creamy dressings or rich sauces, can be problematic for individuals with IBS.
Opt for lower-fat alternatives or consume high-fat condiments in moderation if one of your IBS triggers is fat.
Capsaicin is an active component that is responsible for the spicy sensation.
People with IBS report that spicy food triggers symptoms like abdominal pain and gastroesophageal reflux.
This happens because capsaicin stimulates one specific pain receptor (5).
Spicy condiments, like hot sauces or chili-based dressings, may exacerbate IBS symptoms in some individuals.
Manage spice levels according to personal tolerance and consider milder alternatives to avoid discomfort.
9 Homemade Low FODMAP Condiment Recipes
Below, I provide links to low FODMAP condiment recipes if you want to experiment in the kitchen!
- Low FODMAP sweet and sticky BBQ sauce
- Low FODMAP Ketchup
- Aioli Garlic Mayonnaise
- Low FODMAP sweet chili sauce
- Low FODMAP salsa recipe
- Low FODMAP salad dressing
- Low FODMAP eggplant dip (an excellent alternative to hummus)
- Low FODMAP guacamole
- Low FODMAP pesto
Low FODMAP condiments are widely available and can thankfully be enjoyed while following a low FODMAP diet.
By making informed choices and incorporating homemade recipes, you can enjoy flavorful meals while managing your IBS symptoms
Always consult with a registered dietitian for personalized advice when following a low FODMAP diet.
My name is Elouise Rice and I am a registered dietitian, soon to be practising as a band 6 specialist gastro dietitian in a leading hospital in London. I previously worked as a band 5 gastro dietitian at world-renowned Addenbrookes Hospital in Cambridge. I have a never ending curiosity about how our gut impacts our overall health. I am proud to be working as a dietitian and supporting individuals with improving their gut health.