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.
Worcestershire sauce has been laboratory-tested for FODMAPs by Monash University (the creators of the low FODMAP diet). Although typically made with higher FODMAP ingredients (like garlic or molasses), Worcestershire sauce is considered low FODMAP in servings of 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.
Yes, there are brands of Worcestershire sauce that contain high fructose corn syrup though most of them use natural sugar. This usually causes an alarm especially to people who aim to regulate their blood sugar level due to diabetes.
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.
Ketchup is listed in the Monash app under generic tomato sauce and has a low FODMAP safe serving of 13g.
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.
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.
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.
Lea & Perrins Worcestershire Sauce is gluten-free. While it is not certified gluten-free, the manufacturer does make a gluten-free claim on the packaging and there are no other indicators that this product contains gluten.
During the Elimination Phase, it's best to avoid foods that have high FODMAPs ingredients listed on the package. Check the ingredients list for FODMAPs, such as: Sweeteners such as honey, high fructose corn syrup, agave. Sugar alcohols including sorbitol, mannitol, xylitol, isomalt, and maltitol.
Peanut Butter is a Low FODMAP Food
In its simplest form, it is just made of dry roasted peanuts, salt and oil, all of which are allowed on a low FODMAP diet. However, some brands add refined sugar and flavourings to enhance the peanut butter's taste.
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.
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.
Sourdough is one of the best tolerated breads on the low FODMAP, plus its super healthy and good for those gut bugs.
Other Foods that Can Cause IBS Symptoms
Even some healthy foods can generate digestive discomfort, including beans and cruciferous vegetables such as broccoli and Brussels sprouts, as well as nutritional and weight-reduction supplements.
I've put together a handy list of the top 5 low FODMAP breakfast cereals to hopefully shave some time off your morning routine! Gluten Free Weetbix – I cannot explain my delight when Sanitarium brought these out earlier in the year. Quick, easy and tasty. A pantry staple.
Yes, you can have pizza while following the low FODMAP diet. This article is the hub of all things pizza here at FODMAP Everyday®. This page is where you can find links for several pizza crust recipes, sauce recipes, information on flours and other ingredients, and ideas for low FODMAP toppings.
French fries are a suitable option for individuals following a low FODMAP (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) diet to manage irritable bowel syndrome (IBS) as they do not often contain wheat.
Product Details
It's free from gluten.
Worcestershire sauce is typically not gluten-free as it often contains malt vinegar which comes from barley.