Low Fodmap Ketchup Recipe (2024)

FAQs

What ketchup is low FODMAP? ›

FODY tomato ketchup (475 g). This popular brand is available internationally and is certified low FODMAP by Monash University.

Heinz Simply Tomato Ketchup. This product has 1 ingredient that is high FODMAP and 3 ingredients that may be high FODMAP.

Too much fructose in your diet can worsen IBS symptoms. And that includes the high-fructose corn syrup found in a myriad of products, such as soda, ketchup and barbecue sauces, and many packaged foods. Some heavy hitters in the fructose department include pears, apples, and watermelon.

You can enjoy ½ of a small common tomato while on the low FODMAP diet (1). Avoid larger serves until you are ready to test your tolerance to fructose. Canned tomatoes can be a bit sneaky, as they become high FODMAP if you go over the recommended serve! The low FODMAP serve is 100g (½ cup) (1).

What ketchup has no high fructose? J Hughes and Heinz have versions with no HFCS and no added sugar but do have Sucralose which has been tested and shown to reduce beneficial gut bacterial biome by up to 50% if that's acceptable to you.

Originally only the Organic versions were without HFCS. A few years ago they released Simply Heinz Ketchup which is not Organic but has real Sugar in place of HFCS. Although Sugar is more expensive that HFCS there has been an industry push of more products to switch over to sugar even if the prices goes up a bit.

At larger serving sizes the ketchups contained high levels of oligosaccharides, specifically fructans (1). This means large serving sizes of tomato ketchup should be avoided during the elimination phase. However, a small low FODMAP serve of ketchup should be well tolerated by many individuals (1).

Are pickles low FODMAP? Yes and no. Pickled cucumbers are low FODMAP, unlike some other pickled vegetables whose FODMAP content changes drastically, according to Monash. However, it depends on whether the cucumbers are pickled with a high FODMAP ingredient, such as garlic.

Mustard is a tasty and versatile low FODMAP condiment. Just check that your mustard does not contain garlic and onion or other high FODMAP ingredients (remember onion and garlic can be hidden under 'spices' or 'natural flavours' so check with the manufacturer). The Low FODMAP serving size is 1 tablespoon (2).

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.

Is Bacon high FODMAP? ›

Bacon is low FODMAP. However, this does not apply for all products as some have added high FODMAP ingredients, such as onion and garlic powder and celery juice. Sometimes high FODMAP ingredients can hide under the term 'natural flavorings'. As bacon is usually high in fat, opt for products with lower fat content.

Garlic and onions can add flavor to food, but they contain fructans, an oligosaccharide, which can be difficult for your intestines to break down. This may cause gas. Painful gas and cramping can result from raw garlic and onions. Even cooked versions of these foods can be triggers for some people with IBS.

Zucchini (Marrow)

According to Monash University's FODMAP food experts, a single 65g serving of zucchini is low in FODMAPs, and should be fine for people with a range of IBS sensitivities.

Black olives are FODMAP free, according to Monash. As such, they can be eaten freely and according to appetite. However, it's important to read the label to ensure that your olives are not hiding any high FODMAP ingredients. Marinated olives often contain garlic and onion, so be sure to check.

While different varieties of onions contain different amounts of FODMAPs, all onions are considered high FODMAP. Suggested low FODMAP swaps: chives. green tops of onions and scallions (not the bulb, which is high in FODMAPs)

Yes! Despite trigger ingredients, this product has either tested low FODMAP in a lab or been approved by our clinical team.

This product may or may not be low FODMAP as it lists 3 ingredients that could be moderate or high FODMAP depending on source or serving size.

According to the Monash University app, one packet, or 13 grams of ketchup with onion or garlic, sweetened with sucrose, or table sugar or high fructose corn syrup is considered low FODMAP. Any more than this serving contains higher levels of fructans that could trigger digestive symptoms in some.

Avoid – High-FODMAP items on McDonald's menu include: sodas and many other drinks as they are made with high fructose corn syrup (a FODMAP), wheat buns, ketchup (contains High Fructose Corn Syrup -stick to 1 sachet), onions, french fries (contain high amounts of wheat), McChicken® (patty contains bleached wheat flour, ...