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Low FODMAP Foods: Sauces, Dips + Spreads

Sauces, dips and spreads are one of the simplest things to mess up when you're on a low FODMAP diet. It's easy to prepare a delicious low FODMAP breakfast and totally ruin it by covering it in non IBS-friendly sauces. Believe me, I know how heartbreaking it is to have to throw an entire meal away (or try and salvage it by rinsing it under the tap!) when you're hungry. So to save you from the pain of following in my footsteps, here's a list of low FODMAP sauces, dips and spreads that are safe to eat on a low FODMAP diet.

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Low FODMAP sauces - strawberry jam on a piece of brioche

The Happy Healthy Motivated Low FODMAP Foods Series

This is the final part of the Happy Healthy Motivated low FODMAP foods series. Check out these posts to help you follow a low FODMAP diet:

The ultimate low FODMAP sauces, dips and spreads list

An even better way to keep up with a low FODMAP diet is to sign up for my free newsletter. When you subscribe, I'll send you the ultimate IBS-friendly foods guide with 200 low FODMAP foods and the quantities they're safe to eat in. You'll receive the list as a PDF so you can download it to your PC, tablet or smartphone. You can even print it off and stick it on your fridge so it's always handy! After subscribing, you'll also get a weekly email from me with a healthy low FODMAP recipe and IBS advice. Sign up now! 

Low FODMAP sauces + dips

Low FODMAP sauces - three colourful dips in bowls

Thankfully, the low FODMAP food diet is fairly flexible when it comes to low FODMAP sauces and dips. All you've got to do is stay within the quantities listed below and you can enjoy all your favourites. This even applies to products that contain High Fructose Corn Syrup, like barbecue sauce, because the high FODMAP HFCS is in such a small quantity when you only have 1 tablespoon of it.

  • Apple cider vinegar (2 tablespoons)
  • Balsamic vinegar (2 tablespoons)
  • Barbecue sauce (1 tablespoon)
  • Chutney (1 tablespoon)
  • Eggplant / Aubergine dip (2 tablespoons)
  • Fish sauce (2 tablespoons)
  • Mayonnaise (unlimited)
  • Mint sauce (1 tablespoon)
  • Mint jelly (1 tablespoon)
  • Miso paste (2 sachets)
  • Mustard (1 tablespoon)
  • Pesto (½ tablespoon)
  • Oyster sauce (2 tablespoons)
  • Rice wine vinegar (2 tablespoons)
  • Shrimp paste (2 teaspoons)
  • Soy sauce (2 tablespoons)
  • Sweet and sour sauce (2 tablespoons)
  • Tahini (1 tablespoon)
  • Tamarind paste (½ tablespoon)
  • Tomato paste (2 tablespoons)
  • Tomato sauce (2 sachets / 0.5oz / 13g)
  • Wasabi (1 teaspoon)
  • Worcestershire sauce (2 tablespoons)

Low FODMAP spreads

Low FODMAP sauces - strawberry jam on a bun with daisies

When it comes to low FODMAP spreads, one of my favourite hacks is to switch ordinary peanut butter for PB2. I absolutely love the stuff and you can get a huge jar from Amazon for $7-$8. If you've never heard of it, PB2 is powdered peanut butter with the fat removed. You can add a bit of water to it to make peanut butter or stir it into oatmeal for super-yummy stuff like PB&J overnight oats.

  • Butter (unlimited)
  • Jam (2 tablespoons)
  • Margarine (unlimited)
  • Marmalade (2 tablespoons)
  • Marmite (1 teaspoon)
  • PB2 (2 tablespoons)
  • Peanut butter (2 tablespoons)
  • Quince paste (½ tablespoon)
  • Vegemite (1 teaspoon)


I didn't make this list of low FODMAP sauces, dips and spreads myself. I put it together with the help of DietVsDisease - a site which bases their list on the Monash University low FODMAP diet app. I also want to tell you I'm not a dietitian, nutritionist, doctor or any kind of medical professional. I'm just one person with IBS trying to help out other IBS sufferers with low FODMAP food lists.

We're all different and react differently to different foods. So please, don't take my low FODMAP food lists as gospel. They're simply meant to be helpful guides. No one knows what's better for you than you. So if you're positive you can't handle certain foods, please don't eat them just because they're on my low FODMAP foods list.

About Nicola

I’m Nicola, the face behind Happy Healthy Motivated – your go-to guide to becoming your best you!
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