Condiments & Sauces — FODMAP Guide
Sauces, dressings, and condiments — many contain hidden FODMAPs
Low FODMAP (Safe)
No, in normal culinary amounts. Monash rates apple cider vinegar as low-FODMAP at 2 tablespoons (42g) — enough for a salad dressing or marinade. Despite being made from apples (a high-FODMAP fruit), the fermentation and dilution leave little fermentable sugar. Very large "ACV shots," however, can deliver enough residual fructose to bother sensitive guts.
No — in fact, garlic-infused oil is the top recommended swap for IBS-friendly cooking. Fructans (the FODMAPs in garlic) are water-soluble but not fat-soluble, so the oil captures garlic flavor without the FODMAPs. It is safe at standard serving sizes and widely recommended by low-FODMAP dietitians.
No. Ginger is low-FODMAP and actually beneficial for IBS. It has proven anti-nausea and anti-inflammatory properties that can help soothe digestive discomfort. Fresh ginger is safe at standard cooking amounts (about a teaspoon grated). It is one of the most recommended spices for IBS management.
No. Regular mayonnaise is low-FODMAP and safe for IBS because it is made primarily from eggs, oil, and vinegar — all FODMAP-free ingredients. Standard serving sizes (about two tablespoons) are well-tolerated. Avoid garlic aioli or flavored mayo varieties that may contain high-FODMAP additions.
No. Plain yellow and Dijon mustard are low-FODMAP and safe for IBS at standard serving sizes (about one tablespoon). Mustard seeds contain no significant FODMAPs. Avoid whole grain mustards with added honey or garlic, and check labels on flavored varieties for high-FODMAP additives.
No. Soy sauce is considered low-FODMAP at standard serving sizes (up to about 2 tablespoons or 42ml) and is safe for most people with IBS. The fermentation process breaks down most FODMAPs. Most people tolerate it well for seasoning, although some soy sauces may contain added wheat or garlic.
No. Tahini (sesame seed paste) is low FODMAP at typical serving sizes of about 2 tablespoons (30g). It is a safe and nutritious alternative to hummus for people with IBS who react to chickpeas. Tahini provides healthy fats, protein, and calcium.
Moderate FODMAP (Portion-Dependent)
It depends on the amount. One tablespoon of balsamic vinegar is low FODMAP and safe for most people with IBS. However, larger amounts contain enough fructose to trigger symptoms. Cheaper balsamic vinegars often contain added sugars or grape must that increase the FODMAP load.
It depends. Small amounts of ketchup (one sachet or about 13g) are low-FODMAP and usually safe for IBS. However, larger servings can become moderate-FODMAP because ketchup contains concentrated tomatoes and sugar, which contribute fructose. Many brands also use high-fructose corn syrup. Stick to small portions.
It depends on the recipe and portion. Monash rates a small serving of kimchi (about ⅓ cup) as low-FODMAP, but larger amounts turn moderate. The bigger variable is the recipe: traditional kimchi is loaded with garlic and onion, which are high-FODMAP regardless of portion. A small serving of a milder recipe is your safest bet.
It depends. Monash rates miso paste low-FODMAP at 12g — about two teaspoons, which is roughly what goes into a single bowl of miso soup. Larger amounts, such as a miso-heavy marinade or glaze, push into fructans and GOS from the soybeans and the grain koji. So miso is a portion food: fine as a seasoning, a problem as a main flavour base in quantity.
It depends. Plain tomato sauce made from just tomatoes is low-FODMAP at up to half a cup (100g). However, most commercial tomato sauces contain garlic, onion, and added sugars that make them high-FODMAP. Always check labels or make your own sauce using garlic-infused oil and canned tomatoes.
High FODMAP (Avoid or Limit)
Yes. Most barbecue sauces are high-FODMAP because they typically contain garlic, onion, honey, high-fructose corn syrup, and concentrated tomato — a combination of multiple FODMAP sources. Even small servings can trigger symptoms. Make your own low-FODMAP BBQ sauce or find certified low-FODMAP brands.
Yes. Inulin is not merely high in fructans — it is a fructan, in close to concentrated form. Chicory root fibre, oligofructose and FOS are the same molecule family under different names, and they are added to exactly the products marketed as good for your gut: protein bars, high-fibre cereals, keto snacks, "prebiotic" sodas and increasingly gluten-free bread. It is the most common hidden FODMAP in the modern supermarket.
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