Can I eat mustard on a low fodmap diet? A guide for a nutritional diet

October 18, 2025 •

4 min read

Following a low FODMAP diet requires careful attention to ingredient labels, especially for processed foods and condiments. A common question for those seeking to add flavor to their meals is: Can I eat mustard on a low fodmap diet? The good news is that many types of mustard are perfectly safe, as long as you know what to look for on the ingredient list.

Quick Summary

Pure, simple mustard varieties like yellow and Dijon are generally low FODMAP, but checking labels is crucial to avoid high FODMAP additives. Ingredients like garlic, onion powder, and honey can transform a safe condiment into a trigger food. Proper portion control also helps minimize potential symptoms.

Key Points

Ingredient Vigilance: Always read the ingredient list for hidden high FODMAP additives like garlic, onion, and honey before consuming mustard.
Simple is Best: Choose simple mustard varieties like plain yellow or traditional Dijon, which are generally low FODMAP.
Avoid Honey Mustard: Any mustard with honey should be avoided during the low FODMAP elimination phase due to its high fructose content.
Check for Hidden FODMAPs: Be wary of 'natural flavors' or 'spices' on ingredient lists, as they can sometimes contain garlic or onion.
Practice Portion Control: Stick to suggested low FODMAP serving sizes, typically around 1 to 2 tablespoons, and adjust based on personal tolerance.
Consider Homemade: Making your own mustard from scratch is the best way to ensure complete control over your ingredients and avoid any high FODMAP surprises.
Nutrient Boost: Enjoy the added nutritional benefits of mustard, including antioxidants and minerals like selenium and magnesium.

The Low FODMAP Mustard Verdict: It Depends on the Ingredients

For many individuals following a low FODMAP diet, plain, unadulterated mustard is a welcome addition to the kitchen. The core ingredients of traditional mustard—mustard seeds, water, vinegar or wine, and salt—are all low FODMAP. Mustard seeds themselves are considered low FODMAP in normal serving sizes. This means that the peppery kick of mustard can be enjoyed without worry, provided it doesn't contain hidden trigger ingredients. The key to successfully incorporating mustard into your diet lies in becoming a savvy label-reader, as many commercial versions include additives that are high in FODMAPs.

Decoding Mustard Labels: What to Avoid

Not all mustards are created equal, and many manufacturers add ingredients for flavor enhancement or as thickening agents that can be problematic for sensitive guts. To safely enjoy mustard, always check the ingredient list for the following high FODMAP culprits:

Garlic and Onion: These are major FODMAP triggers (fructans) and are often added in powdered form. Look for 'garlic powder,' 'onion powder,' or 'dehydrated garlic/onion'.
Honey: Found in honey mustard, honey contains excess fructose, a type of FODMAP that can cause symptoms.
High-Fructose Corn Syrup (HFCS): This sweetener is also high in fructose and should be avoided.
'Natural Flavors' or 'Spices': Sometimes, manufacturers hide garlic or onion under these general terms. When in doubt, it's best to avoid or contact the manufacturer for clarification.
Wheat Flour: Some English mustards, like Colman's Original, may use wheat flour as a thickener, which is high in FODMAPs.

Safe and Unsafe Mustard Varieties

Low FODMAP Mustard Options

When browsing the condiment aisle, you can generally feel confident about selecting these mustard types, but remember that label verification is still essential:

Plain Yellow Mustard: A classic staple, this is often a safe bet as its ingredients are typically very simple.
Traditional Dijon Mustard: Made from brown or black mustard seeds and white wine or vinegar, Dijon is also consistently low FODMAP. It's often found in salad dressings and marinades.
Wholegrain Mustard: As long as no high FODMAP ingredients have been added, wholegrain mustard made with whole mustard seeds is a suitable choice.

High FODMAP Mustards to Watch Out For

Be cautious with these varieties and always check for the ingredients listed above:

Honey Mustard: The honey content makes this variety high FODMAP.
Garlic Mustard: Any mustard with added garlic, either as a flavor or powder, is a no-go.
Spiced Mustards: Mustards with unspecified 'spices' or 'flavorings' are a gamble. It's better to avoid them unless you can confirm they are low FODMAP.

Comparison of Low vs. High FODMAP Mustards


Feature	Low FODMAP Mustards (e.g., Simple Yellow, Dijon)	High FODMAP Mustards (e.g., Honey Mustard)
Core Ingredients	Mustard seed, water, vinegar, salt, turmeric	Mustard seed, water, vinegar, honey, etc.
Problematic Additives	Generally none	Garlic, onion, honey, HFCS, 'flavors'
Typical FODMAP Content	Low	High
Safe Serving Size	1-2 tbsp (always verify based on app data)	Potentially zero, depending on tolerance
Recommended Action	Check labels, enjoy within limits	Avoid during elimination phase

Serving Sizes on a Low FODMAP Diet

Even with low FODMAP foods, portion control is often necessary. The Monash University FODMAP Diet App, which is the leading resource for low FODMAP information, provides guidance on serving sizes. For example, a low FODMAP serving of mustard is typically considered to be 1 tablespoon (11g) for yellow mustard and 20-23g for Dijon. While these are general guidelines, it's a good practice to start with a smaller amount and monitor your symptoms. Your personal tolerance can also vary, and some people may handle larger amounts of Dijon without issues.

Making Your Own Low FODMAP Mustard

For ultimate control over your ingredients, consider making your own mustard at home. A simple recipe involves combining ground mustard seed, water, vinegar, and salt. You can then add low FODMAP spices like turmeric or paprika for extra flavor. This guarantees that your condiment is free from any unwanted high FODMAP additives, giving you complete peace of mind.

Beyond Condiments: The Nutritional Value of Mustard

Mustard is more than just a flavorful topping; it also offers a surprising number of health benefits. Mustard seeds are a good source of minerals such as selenium, magnesium, and manganese. They also contain antioxidants and beneficial plant compounds that have been studied for their anti-inflammatory and other properties. Replacing higher-calorie spreads like mayonnaise with mustard is a great way to reduce your calorie intake while boosting your nutrient consumption.

Conclusion

To answer the question 'can I eat mustard on a low fodmap diet?', the answer is a qualified 'yes.' Most simple mustards like yellow and Dijon are safe, but the crucial step is to read every label carefully to avoid high FODMAP additives such as garlic, onion, and honey. By choosing a pure product, monitoring your portion sizes, or even making your own, you can safely enjoy the bold, tangy flavor of mustard without triggering uncomfortable digestive symptoms. This allows for a more varied and enjoyable nutritional diet while managing your IBS or other gastrointestinal issues. For further guidance on low FODMAP condiments, you can refer to authoritative sources like Monash University's FODMAP app for the most comprehensive and up-to-date information.

Frequently Asked Questions

Yes, traditional Dijon mustard is generally considered low FODMAP. However, you must always check the ingredient list to ensure no high FODMAP ingredients like garlic, onion, or honey have been added.

Honey mustard is not low FODMAP because honey is a high FODMAP ingredient due to its fructose content. The fructose can cause digestive issues for sensitive individuals.

The safe serving size varies slightly by type, but a general guideline is 1 to 2 tablespoons. For example, Monash University suggests 11g for yellow mustard and 20-23g for Dijon.

It is best to be cautious with mustards listing these ingredients, as they can sometimes be derived from high FODMAP sources like garlic or onion. It is recommended to avoid them or choose a brand that specifies a low FODMAP status.

Yes, mustard seeds themselves are low FODMAP and safe for consumption in normal serving sizes.

The most reliable way is to check the ingredient label for any high FODMAP additives. You can also use a reputable app like the Monash University FODMAP Diet App to check specific brands or search for brands explicitly certified as low FODMAP.

During the elimination phase of the low FODMAP diet, you should avoid it. You can either look for a comparable low FODMAP brand or consider making your own mustard at home for a safe alternative.