Are you wondering if mustard is low FODMAP?
Mustard is a popular condiment to accompany cold or hot meats such as beef, ham, sausages, or hot dogs. There are many different varieties of mustard also.
Mustard may or may not be low FODMAP depending on what additional ingredients are used. In this article we will teach you how to spot a low FODMAP mustard option.
An introduction to Mustard
There are different types of mustard, each defined by the type of seeds used. There are brown, black, yellow, or white mustard plants, and each seed can give a slightly different flavor.
The mustard seeds are crushed and ground before being mixed with vinegar, lemon juice, wine, other liquids and salt, and often spices or other flavorings such as turmeric or paprika.
Is mustard low FODMAP?
The FODMAP content of mustard can vary depending on the type and where it has been made. Therefore it can be challenging to quantify the FODMAP content.
For example, the Monash food app states that mustard of 11g serving size (no product origin listed) is low FODMAP. Whereas mustard in quantities of 30g made in Germany is low FODMAP (1).
Mustard has not been tested at higher amounts on the Monash food app so we can assume that mustard is still low FODMAP in higher quantities too.
Where mustard is made could vary the FODMAP content based on added ingredients. German mustard occasionally contains horseradish to enhance the flavor.
When on a low FODMAP diet, check where the mustard is made and the ingredients list to see if it changes the FODMAP content.
However, the main difference between mustards is the type and quantity of mustard seed used, which has no impact on the FODMAP content.
Is Dijon mustard low FODMAP?
Dijon mustard is the more intensely flavoured mustard, made with brown or black mustard seeds. This also leads to having a brown-tinged mustard.
The FODMAP content of dijon mustard (no product origin listed) is low FODMAP at 23g while Dijon mustard made in France is low FODMAP at 20g (1). Likewise, higher amounts of Dijon mustard haven’t been tested on the Monash app.
Therefore, we can assume that higher amounts of Dijon mustard is low FODMAP.
It has not been clarified why there would be a difference in FODMAP content of french made Dijon mustard. The Dijon region is where this mustard type was first made but isn’t a protected title unlike champagne.
Identifying high FODMAP mustard
Watch out if your mustard is made using other ingredients such as inulin, garlic or onion that are high FODMAP ingredients.
Some FODMAPs may even contain wheat flour which is another high FODMAP ingredient. However, this should not impact you on the low FODMAP diet as it is in a small quantity.
How to make low FODMAP mustard
If you just wish to be on the safe side while on the low FODMAP diet or store bought options are limited do not worry – you can make your own low FODMAP mustard.
9 Low FODMAP mustard brands
Choosing a suitable low FODMAP mustard can be confusing. So, we can have put together a dietitian approved list for you to use.
As you can see below there are two lists so be sure to use the one which is most useful in your location.
UK based low FODMAP mustards:
- Maille Dijon original mustard
- Maille wholegrain mustard
- Sainsbury’s wholegrain mustard
- Heinz Mash Ups Mayomust Mayonnaise Mustard Sauce
USA based low FODMAP mustards:
- Grey Poupon French Dijon Mustard 215g
- Grey Poupon French Wholegrain Mustard
- Woodstock Organic Yellow Mustard
- Annie’s organic yellow Mustard
- Primal Kitchen Spicy brown mustard (Amazon)
Unfortunately, popular brands such as Gulden’s (USA), Heinz, or Colman’s (UK) contain previously mentioned ingredients that will increase the FODMAP content.
This is why we have yet to list popular mustard favorites!
You may feel completely relieved to hear that mustard is low FODMAP. Branded and store-bought options are still available, and it just takes some reading of food labels to prevent FODMAPs from sneaking in.
Some high FODMAP ingredients to watch out for on ingredient lists of mustard include inulin, garlic or garlic powder, onion, misidentified ‘spices’ (as could be derived from onion and garlic), and wheat flour.
Alternatively, you could turn your hand to homemade mustard for the short term while on the low FODMAP diet.
Camilla Donaldson is a passionate UK qualified dietitian with a first-class post graduate diploma from Cardiff Metropolitan University. She is also a qualified REPS fitness instructor and is currently working as a band 5 Dietitian in North Wales.
Camilla is committed to supplying smart, quick and easy nutrition advice for individuals and group members to implement daily.
In addition to helping individuals, she works as a freelance nutrition writer here at the Food Treatment Clinic. Specialising in gastrointestinal disorders such as IBS, often busting nutrition myths!