FODMAP FOOD LIST FOR CONDIMENTS (SAUCES AND SPREADS, DIPS, MUSTARDS AND PICKLES, AND HERBS AND SPICES)

Use this quick guide to find low FODMAP condiments.

QUICK REFERENCE GUIDE
RED
= HIGH FODMAP (AVOID INTAKE)

ORANGE = MODERATE AMOUNTS OF FODMAPS (LIMIT INTAKE)
GREEN = LOW FODMAP (SAFE TO EAT)

SAUCES AND SPREADS
Asafoetida powder
Barbeque sauce
Fish sauce
Ketchup, sweetened with high fructose corn syrup
Ketchup, sweetened with sucrose
Miso paste
Oyster sauce
Pasta sauce, cream-based
Pasta sauce, tomato-based (containing garlic & onion)
Pesto sauce (1/2 a tablespoon or less)
Quince paste (1/2 a tablespoon or less)
Shrimp paste
Soy sauce
Sweet and sour sauce
Tamarind paste
Tomato sauce
Vinegar, balsamic (1 tablespoon or less)
Vinegar, rice wine
Worcestershire sauce

DIPS
Caviar dip
Eggplant dip
Hommus dip (also known as Hummus dip)
Paste, tahini
Tzatziki dip

MUSTARDS AND PICKLES
Capers in vinegar
Capers, salted
Chutney
Mustard
Vegetable pickles/relish
Wasabi

SPREADS
Honey
Jam, marmalade

Jam, mixed berries
Jam, strawberry
Jam, strawberry, sweetened with high fructose corn syrup (USA)
Marmalade, blackcurrent (Denmark)
Peanut butter
Vegemite (Australia and New Zealand)

HERBSs
Basil, fresh
Cilantro, fresh
Coriander, fresh
Curry leaves, fresh
Fenugreek leaves
Gotukala
Lemongrass
Pandan leaves
Parsley, fresh
Rampa leaves
Rosemary, fresh
Tarragon
Thyme, fresh

SPICES
All spice
Cardamom
Chilli powder
Cinnamon
Cloves
Coriander seeds
Cumin
Curry powder
Fennel seeds
Fenugreek seeds
Five spice
Goraka
Mustard seeds
Nutmeg
Paprika
Pepper, black
Saffron
Star anise
Turmeric