Sauces add most of the flavor to everyday meals, and that's where garlic, onion and honey tend to hide. Some condiments are usually fine on a low FODMAP diet, others need a label check, and a few are better replaced while you're in the elimination phase.
You don't need to clear out the whole fridge door. A handful of swaps and a few homemade low FODMAP sauces cover most of what people miss.
Quick Reference: Common Condiments
| Condiment | Usual status | What to check |
|---|---|---|
| Soy sauce, tamari | Low | Nothing in normal amounts |
| Mustard | Low | Honey mustard contains honey |
| Mayonnaise | Low | Flavored mayo (garlic aioli) |
| Most vinegars | Low | Balsamic is moderate in larger amounts |
| Tomato paste, plain tomato sauce | Low in modest amounts | Added onion or garlic |
| Miso paste | Low in modest amounts | Portion size |
| Hoisin sauce | Low in our data | Brands vary, so check for garlic |
| Ketchup | Check | Onion powder, high-fructose corn syrup |
| Barbecue sauce | Check | Onion, garlic, honey, molasses |
| Sweet chili and stir-fry sauces | Check | Garlic |
| Salsa | Check | Onion and garlic in most recipes |
| Basil pesto | Moderate | Garlic |
| Honey, agave | High | Excess fructose |
Usually Low FODMAP
These are the safe base of a low FODMAP pantry. Most vinegars, including white vinegar, red wine vinegar, rice wine vinegar and malt vinegar, are fine. So are garlic-infused oil, maple syrup, horseradish, capers and pickled gherkins. Fish sauce is usually just anchovies and salt, which makes it a useful way to add depth to stir-fries.
Check the Label First
Ketchup often contains onion powder and high-fructose corn syrup. Some brands use plain sugar and no onion, so it's worth comparing a few. Barbecue sauce usually includes onion, garlic, honey or molasses. Sweet chili and stir-fry sauces often contain garlic. Salsa is normally made with onion and garlic, though a homemade version is easy (see below).
When you read labels, look for these words anywhere in the list: garlic, onion, shallot, honey, agave, fruit juice concentrate, high-fructose corn syrup, inulin and chicory root. "Spices" and "natural flavors" can sometimes include onion or garlic, so a quick message to the manufacturer can settle it.
Usually Best Skipped During Elimination
- Honey- and agave-based sauces and glazes
- Onion jams, chutneys and relishes with onion
- Gravy made from packet mixes, which usually contain onion and wheat
- Hummus and other bean-based dips, which are high in GOS
- Tzatziki made with garlic and regular yogurt
These aren't banned forever. The reintroduction phase is where you find out which ones you tolerate in small amounts.
Three Homemade Basics
Simple tomato salsa
Dice two tomatoes, add a handful of chopped cilantro, the green tops of spring onions, lime juice, salt and a little chili powder. Keep the serving modest, since tomato is moderate in larger amounts.
Quick barbecue-style sauce
Simmer tomato paste with maple syrup, brown sugar, a splash of vinegar, smoked paprika, a little mustard and garlic-infused oil for ten minutes. It works as a glaze for chicken or ribs.
Stir-fry sauce
Mix soy sauce, rice wine vinegar, grated ginger, a teaspoon of maple syrup and a little sesame oil. Thicken with a spoon of cornstarch mixed in water.
Easy Ways to Add Flavor Without Sauce
Fresh herbs such as basil and chives, spices like cumin, paprika and turmeric, plus ginger, lemon and lime, all bring flavor without onion or garlic. A pinch of asafoetida fried in oil gives an onion-like note in curries, though it's moderate in our data and some products are bulked out with wheat flour, so use very little.
Why Amount Matters
Low FODMAP ratings depend on the amount you use1, so a spoonful of sauce is different from a plate covered in it. Because FODMAPs are poorly absorbed and fermented in the gut2, sauces count toward the total for the meal. Two moderate condiments on the same burger can tip you over when neither would on its own.
Scan a jar with the Stummy app to see every ingredient at once, or check single ingredients in our FODMAP checker. For dressings, see our low FODMAP salad dressing ideas.
