How to Make Low FODMAP Gravy

If you’re often left with a dry meal because you haven’t found a low FODMAP gravy, then this is the article for you! 

In the article, we will discuss how to make low FODMAP gravy at home, and share some recipes. We will also share low FODMAP gravy brands.

Is Gravy Low FODMAP?

No, traditional gravy is not low FODMAP. This is because it typically contains the following high FODMAP ingredients: 

• Onion (high in fructans)
• Garlic (high in fructans
• Celery sticks (high in mannitol)
• Wheat flour (high in fructans and galacto-oligosaccharides)

Is Instant Gravy Low FODMAP?

Most instant granules usually contain onion and garlic powder and are therefore high FODMAP. 

However, you can still buy instant low FODMAP products such as: 

• Bistro Gravy Granules
• Knorr Chicken Gravy Pot
• Morrisons The Best Lamb & Mint Gravy Granules
• Massel Gravy

Instead of onion, one of these products contains onion-infused oil, which adds flavour and is low FODMAP.

All listed products contain wheat or barley which are both FODMAP-containing ingredients. However, the products are still low FODMAP as the quantities of wheat and barley are very small.

Always check the label to detect any high FODMAP ingredients listed above. You can also check the FODMAP content of added ingredients in the Monash app.

Low FODMAP Gravy Brands

Low FODMAP gravy is a convenient option when we run out of time or we do not have the ingredients to make it at home.

You can buy ready-made low FODMAP gravy products:

• Bay’s Kitchen Vegetable Gravy with Thyme & Chives
• Bisto Favourites Reduced Salt Ready To Use Gravy Pots

How to Make Low FODMAP Gravy

With some simple ingredient swaps, you can make your own low FODMAP gravy. If you have left pan drippings from roasted meat, you can use it for additional flavour.

Ingredients you will need:

• Low FODMAP stock
• Low FODMAP flour or starch (such as rice flour or cornstarch)
• Butter
• Low FODMAP herbs (such as thyme and parsley)
• Low FODMAP spices (such as black pepper and chilli)

Low FODMAP Stock – Recipes and Shop Bought 

When we simmer meat and/or vegetables in the water for longer periods of time (which depends on the type and quantity of meat) we get stock. Stock can be used to make soups, sauces, gravies, risotto and more.

To make low FODMAP stock, use low FODMAP ingredients only. FODMAPs are water-soluble and stock would be high FODMAP if any high FODMAP ingredients were used (e.g. onion and leek). 

You can either buy low FODMAP stock or cook it on your own.

Here are some recipes if you want to prepare low FODMAP stock at home:

• Low FODMAP chicken stock
• Low FODMAP beef stock
• Roasted low FODMAP vegetable stock

For busy days, when you have less time to prepare your meals you can save some time by using shop-bought low FODMAP stock. 

Here are some low FODMAP stock products you can find on the shelves:

• Low FODMAP Organic Chicken Broth by Gourmend
• Massel Organic Liquid Stock Beef, Chicken, or Vegetable Style

Other options are low FODMAP stock powders or stock cubes. Stock powder is a spice blend and stock cubes are dehydrated stock formed into small cubes. 

Stock cubes typically consist of salt, hydrogenated fat, flavour enhancers, spices, and herbs. They usually contain high FODMAP ingredients such as onion and celery.

Here you can find some low FODMAP stock powders and stock cubes:

• Smoke N Sanity Beef Flavored Base
• Fody Chicken Soup Base
• Massel 7’s Compressed Cubes Beef, Chicken, or Vegetable Style

5 Low FODMAP gravy recipes 

Now that you have the stock you like, it is time to make gravy. You can pour some delicious gravy over mashed potatoes, beef roast, or grilled chicken.

Here we have listed a range of gravy recipes: 

• Low FODMAP turkey gravy
• Low FODMAP chicken gravy 
• 5-minute low FODMAP gravy 
• Traditional low FODMAP gravy
• Low FODMAP chicken gravy with caramelised vegetables 

How to store gravy?

If you prepare your meals in advance or you have some leftovers, let them cool down and store them in a sealed container in the refrigerator. You can use stored gravy within 4 days. Before consuming, heat it well to kill any bacteria.

Gravy can be frozen as well. That way you can store it for a few months. When you want to defrost gravy, don’t leave it on the kitchen counter as it could lead to food spoilage. To thaw safely, put it in the refrigerator or microwave.

Summary

Traditional gravy is high in FODMAPs due to containing onion and garlic. However, you can purchase specific low FODMAP options or make your own.

Alternatively, you may also want to consider trying a low FODMAP stock to flavour your food.

Written by Barbara Lešnik, Student Dietitian, ​​reviewed by Bethany Willson, Specialist Gastroenterology Dietitian and Kirsten Jackson, Consultant Dietitian BSc Hons, RD, PG Cert.