Worcestershire Sauce: Even though this food typically contains high FODMAP ingredients (like molasses or garlic powder), Worcestershire sauce has been tested and is considered low FODMAP by Monash University. A low FODMAP serving is 2 tablespoons or 42 grams.
Worcestershire Sauce
This condiment does contain small amounts onion and garlic, however they are fermented, which might be why the overall level of FODMAPs in the sauce is low.
There is a bit of confusion about whether Worcestershire sauce is actually low FODMAP because it commonly contains onion and garlic. However, according to low FODMAP research, Worcestershire sauce is low FODMAP.
The usual offenders include ketchup, pickle relish, chutney, and barbecue sauce. You may be able to tolerate small amounts of some of these foods; work with your RD to determine which and in what amounts are safe for you.
Food to eat during an IBS flare
My most common choice is a piece of toast with a smear of peanut butter or jam. This goes down quite easily for me and the bread fills me up. Bread is also a good source of energy and keeps me functioning so I can get on with my day.
Worcestershire sauce is typically not gluten-free as it often contains malt vinegar which comes from barley.
Mayonnaise is low FODMAP in servings of 2 tablespoons or 40 grams. Double-check ingredients and choose products without high FODMAP ingredients like onion or garlic. Dijon Mustard is low FODMAP in servings of 1 tablespoon or 23 grams.
DISTILLED VINEGAR, MOLASSES, CORN SYRUP, WATER, SALT, CARAMEL COLOR, SUGAR, SPICES, ANCHOVIES, NATURAL FLAVORS (SOY) AND TAMARIND.
Soy sauce, or soya sauce, is low FODMAP in servings of 2 tablespoons or 42 grams. Soy sauce contains small amounts of wheat in levels that should be tolerated by most with IBS. If you require a gluten-free or wheat-free diet, tamari sauce is a suitable alternative.
Soy sauce – Soy sauce is low FODMAP up to 42 gram per serving, 2 tablespoons. Tamari, gluten-free soy sauce, has not been tested, but because soy sauce is low FODMAP, tamari probably is too.
Aged cheeses include Cheddar, Camembert, Cheshire, Pecorino Style, Swiss, Brie, Blue Cheese, Havarti, or Parmesan. These are low FODMAP cheese options and they are normally well tolerated by people with lactose intolerance.
Soy sauce, ketchup and white wine vinegar
The best Worcestershire sauce substitute? A combination of soy sauce, ketchup, and white wine vinegar! This combination is a mix of pantry ingredients that tastes oddly similar to the real thing.
Soy sauce is a good replacement for Worcestershire sauce, as long as it is gluten-free. You can also use red vinegar or balsamic vinegar mixed with tamarind paste.
Unfortunately, if you've come to KFC® for chicken, there is no chicken on the menu that is low FODMAP. The fried chicken is battered heavily in wheat flour and a variety of spice including garlic and onion powder.
Proteins do not contain any FODMAPs, so that can of tuna on your shelf is just waiting to be turned into a low FODMAP meal or snack.
Tuna is low FODMAP in normal serving sizes. Fish and seafood are considered proteins and don't contain carbohydrates. Since FODMAPs consist only of carbohydrates, protein foods are free from FODMAPs. Avoid flavoring with garlic, onion, breading made with wheat, or any other high FODMAP ingredients.
This sauce is very versatile, great for beef, soups, caesar salads, gravy and fish. This sauce is conveniently gluten free, packed in shelf stable 3 litre bottles that you can order in a carton of 4.
Ingredients. The original Worcestershire sauce included barley malt vinegar, making it unsafe for someone with celiac disease or non-celiac gluten sensitivity. However, there are many different versions of Worcestershire sauce, including gluten-free versions.
Yes, Lea and Perrins Worcestershire sauce is gluten-free, but Heinz 57 steak sauce is not. It contains barley in the form of malt vinegar.
Herbs and spices like ginger, chamomile, mint, and licorice have natural stomach-soothing properties, while fruits like papaya and green bananas can improve digestion.
Health benefits
Worcestershire sauce contains Vitamin B6 that helps to boost immune system. It contains antioxidants that protect against anti-aging and also improve the skin appearance. Vitamin C in it helps to protect body against free radicals. It contains niacin that helps in better digestion.