Low and high FODMAP sauce guide: brand names + recipe guide

Low FODMAP sauce can be your savior if you get stuck with bland and dry meals on the low FODMAP diet. 

The article discusses what sauces you can eat on the low FODMAP diet and the typical high FODMAP ingredients in sauces to avoid. 

Read the article for ideas and recipes for low FODMAP sauces for chicken, pasta, and homemade cocktail sauce.

We will also look at low FODMAP condiments so you can get more comfortable experimenting in the kitchen.

What sauce can I eat on the low FODMAP diet?

You have many options for sauces while following a FODMAP diet, but you have to be careful of some commonly added high FODMAP ingredients.

Some traditional and safe choices include:

• Ketchup 
• Pesto made without garlic
• Low FODMAP barbecue sauce
• Soy sauce
• Plain mayonnaise
• Cocktail sauce

Always check ingredient labels carefully and be mindful of added high FODMAP ingredients such as:

• Onion
• Garlic
• Honey
• High fructose corn syrup

Low FODMAP sauces for chicken

On a low FODMAP diet, you have several sauce options for chicken dishes that can add flavor without triggering symptoms.

In one of our previous articles, we discussed how to make low FODMAP gravy in detail. The article also provides you with instant low FODMAP gravy options.

Below, we gather five low FODMAP chicken sauce recipes to try:

1. Low FODMAP Creamy Tuscan Chicken
2. Low FODMAP Braised Chicken in Tomato Sauce
3. Homemade Low FODMAP Chicken Marsala
4. Chicken in Creamy Mushroom Sauce
5. Chicken Madras Curry

If you need inspiration on low FODMAP chicken recipes, visit our article with 20 low FODMAP chicken recipes.

Low FODMAP pasta sauce

Low FODMAP pasta with sauce can be easy, quick, and affordable. 

If you need help with including pasta while on the low FODMAP diet, check out our low FODMAP pasta guide. This guide also provides 35 recipes for delicious meals.

Here, you can choose between ten low FODMAP pasta sauce recipes:

1. Low FODMAP tomato sauce 
2. Spaghetti Bolognaise Sauce
3. Low FODMAP Tomato Free Beef Spaghetti Bolognese
4. Low FODMAP Vegan Bolognese
5. Low FODMAP Chicken Fettuccine Alfredo
6. Fody’s Creamy Low FODMAP Penne with Spinach and Mushrooms
7. Creamy Pasta with Smoked Salmon, Lime & Dill
8. Low FODMAP Béchamel Sauce (white sauce)
9. Low FODMAP Red Wine & Tomato Pasta Sauce
10. Low FODMAP Pumpkin Pasta

Luckily, you can also buy ready-to-eat low FODMAP pasta sauces from brands:

• Fody
• Roza’s Gourmet
• Smoke ’n Sanity

Is soy sauce low FODMAP?

Soy sauce is a versatile condiment that you can use in various ways to enhance the flavor of your dishes and is low FODMAP (1). 

To learn more about soy sauce, read our article: Is soy sauce low FODMAP? (+ways to use on the low FODMAP diet)

Is cocktail sauce low FODMAP?

Cocktail sauce usually contains only low FODMAP ingredients, which means it is low FODMAP. However, always check the label to detect high FODMAP ingredients, such as onion and garlic.

To make your version, check the recipe Fody’s Chilled Shrimp with Homemade Cocktail Sauce for a low FODMAP cocktail sauce recipe.

Which condiments are low FODMAP?

As the low FODMAP diet might seem bland and restrictive, you would probably like to know which condiments you can use to add flavor or enhance the food taste.

Both condiments and sauces add flavor to the food, but we add condiments in smaller quantities, and they typically add heat, sweetness, acidity, or other elements to the food.

On the other hand, we add sauce to the food to enhance its moisture and visual appeal.

Low FODMAP condiments include:

• Plain mayonnaise
• Mustard
• Ketchup 

As always, some products might not be low FODMAP due to added high FODMAP ingredients, like honey or high fructose corn syrup.

To get more ideas on the low FODMAP condiments, look at our article 21 low FODMAP condiments (includes brands and recipes).

Summary

A low FODMAP sauce can improve your dishes if your meals are bland, dry, and boring.

Therefore, look at linked recipes for chicken and pasta dishes to make your meals more enjoyable.

Tomato sauce, pesto without garlic, and low FODMAP BBQ sauce are safe options for following a low FODMAP diet.

When buying ready-to-eat sauces, check the label to see any added high FODMAP ingredients you should avoid, such as onion, garlic, and high fructose corn syrup.

Or, check the mentioned brands that provide certified low FODMAP sauces.

Written by Barbara Lešnik, Student Dietitian, reviewed by Kirsten Jackson, Consultant Dietitian BSc Hons, RD, PG Cert