Can you have relish on low FODMAP?

According to the Cleveland Clinic, a low-FODMAP diet has been shown to reduce symptoms in a majority of people with IBS. This brings into question many common ingredients, leaving many to wonder, can you have relish on low FODMAP? The good news is, a low-FODMAP relish can be a delicious reality with some smart choices.

Quick Summary

Relish can be included in a low-FODMAP diet by carefully selecting commercial brands without high-FODMAP ingredients like onion and garlic, or by preparing a homemade version using certified low-FODMAP ingredients. Portion control is essential to prevent symptoms.

Key Points

• Check Labels Carefully: Most commercial relishes contain high-FODMAP ingredients like onion, garlic, and high-fructose corn syrup.

• Opt for Homemade: Creating your own relish is the safest way to ensure all ingredients are low FODMAP and to control portion sizes.

• Manage Serving Sizes: Even some certified low-FODMAP relishes or pickles should be consumed in small, recommended portions, as FODMAPs can accumulate.

• Use Low-FODMAP Substitutes: Get a garlic flavor kick by using garlic-infused oil instead of whole garlic or garlic powder.

• Cucumber is Generally Safe: Fresh cucumbers are low FODMAP in moderate servings and make an excellent base for homemade relish.

• Understand Ingredient Impact: Fructans in onion and garlic are water-soluble, meaning they infuse into the relish's liquid, making even trace amounts a problem.

Decoding Store-Bought Relish for a Low FODMAP Diet

For many on a low FODMAP diet, navigating the condiment aisle can be a minefield. Standard sweet and dill relishes are often filled with high FODMAP ingredients that can trigger digestive distress. The primary culprits are typically onion and garlic, which contain fructans, a type of fermentable carbohydrate known to cause issues for sensitive guts. Furthermore, many commercial brands add high-fructose corn syrup, another concentrated source of FODMAPs that should be avoided during the elimination phase of the diet.

To safely choose a store-bought option, rigorous label reading is non-negotiable. Look for products that explicitly state they are low-FODMAP certified, or scrutinize the ingredient list for common high-FODMAP additions. Some organic or specialty food stores may carry brands that use low-FODMAP alternatives. However, even with safe ingredients, portion sizes matter. Monash University found that a small 20g serving of vegetable relish is considered low-FODMAP, but larger quantities could lead to issues.

High FODMAP Ingredients to Avoid in Relish

When checking labels, be on the lookout for these common offenders:

• Onion: A high source of fructans, which are water-soluble. This means that even in a brine, the FODMAPs will be present in the final product.
• Garlic: Also very high in fructans, garlic is a significant source of FODMAPs in many savory relishes.
• High-Fructose Corn Syrup (HFCS): This sweetener is a concentrated source of fructose, a FODMAP that can be problematic when in excess of glucose.
• Other Sweeteners: While table sugar is low FODMAP in small quantities, watch for other sweeteners like sorbitol or mannitol, which are polyols and can cause issues.
• “Natural Flavors”: This can be a catch-all term for ingredients like onion or garlic powder, so it's best to be wary of products where this is listed.

Creating Your Own Low FODMAP Relish at Home

For those who prefer a safer and more customizable option, making relish at home is the best approach. This allows complete control over the ingredients, ensuring no high-FODMAP components are included. The base of a low-FODMAP relish is typically cucumber, which is low FODMAP in moderate serving sizes.

A Simple Low FODMAP Dill Relish Recipe

Ingredients:

• 2 cups finely chopped cucumber (Lebanese or continental)
• 1/4 cup apple cider vinegar
• 2 tablespoons white sugar (or to taste)
• 1 tablespoon fresh dill, finely chopped
• 1 teaspoon mustard seeds
• 1/2 teaspoon celery seeds
• Salt and pepper to taste
• Optional: Garlic-infused oil for a hint of garlic flavor

Instructions:

1. Combine chopped cucumber with salt in a colander and let it drain for 30 minutes to an hour to remove excess water. Squeeze out additional moisture. This helps prevent a watery relish.
2. In a saucepan, combine vinegar, sugar, mustard seeds, and celery seeds. Heat until the sugar is dissolved.
3. Add the drained cucumber and fresh dill. Simmer for 5-10 minutes.
4. Remove from heat, cool completely, and transfer to a jar. For garlic flavor, stir in a teaspoon of garlic-infused oil once cooled.
5. Store in the refrigerator and use within 1-2 weeks.

Comparison Table: Store-Bought vs. Homemade Low FODMAP Relish

Feature	Typical Store-Bought Relish	Homemade Low FODMAP Relish
FODMAP Status	Often High FODMAP due to onion, garlic, HFCS	Custom-made to be Low FODMAP by avoiding trigger ingredients
Ingredients	Cucumbers, HFCS, onion, garlic, vinegar, spices	Cucumbers, low FODMAP vinegar, sugar, safe spices, fresh herbs
Control	No control over ingredients; requires careful label reading	Complete control over every ingredient and seasoning
Flavor	Can be intensely sweet or savory, depending on type	Brighter, fresher, and completely customizable to your palate
Additives	May contain preservatives, natural flavors, and other additives	Free of preservatives and unwanted additives
Portion Size	Small portions (approx. 20g) may be tolerated; larger portions problematic	Safe to enjoy in typical serving sizes as all ingredients are controlled

Conclusion

While a jar of conventional relish from the supermarket might be off-limits for individuals adhering to a low FODMAP diet, the good news is that you don’t have to go without. By understanding the common high-FODMAP culprits like onion, garlic, and high-fructose corn syrup, you can make informed choices. The safest and most rewarding option is to make your own relish at home, using low-FODMAP certified ingredients and proven recipes. This approach not only provides a safe and delicious condiment but also allows for full customization of flavor. Always remember to check labels carefully and be mindful of portion sizes, even with low-FODMAP ingredients, and consult a dietitian if you have any questions about the diet. The IBS Dietitian provides excellent guidance on managing FODMAPs. With a little effort, your favorite foods can be enjoyed once again.

Frequently Asked Questions

What kind of relish is typically low FODMAP?

No single type of relish is inherently low FODMAP. It entirely depends on the specific ingredients used in the recipe. Both sweet and dill relishes can be either high or low in FODMAPs, based on whether they contain onion, garlic, high-fructose corn syrup, or other high-FODMAP components.

Why is store-bought relish often high in FODMAPs?

Store-bought relish is often high in FODMAPs because manufacturers frequently add high-FODMAP ingredients like onion and garlic for flavor, and high-fructose corn syrup for sweetness.

Can I use onion and garlic-infused oil in my homemade relish?

Yes, you can use garlic-infused oil to add flavor to your homemade relish. The fructans from garlic are not oil-soluble, so the oil carries the flavor without the FODMAPs. Be sure to use a certified low-FODMAP oil.

Are dill pickles themselves low FODMAP?

Dill pickles can be low FODMAP, but you must check the ingredient list carefully. Many commercial brands include garlic or onion. Gherkins, a type of small pickle, have been tested by Monash University and are low FODMAP in a 75g serving, as long as they are drained and don't have high-FODMAP additions.

What is a safe serving size of relish on a low FODMAP diet?

According to Monash University, a safe serving size for vegetable relish is up to 20g. If consuming a certified low-FODMAP product or a homemade version, you may be able to tolerate a larger amount, but it's best to test your personal tolerance.

How can I add flavor to my homemade low FODMAP relish?

To add flavor, you can use ingredients like fresh dill, mustard seeds, celery seeds, and safe vinegars like apple cider or distilled white vinegar. Garlic-infused oil and the green parts of scallions or chives are also excellent low FODMAP options.

Is relish high in fructose?

Some relishes, particularly sweet relishes made with high-fructose corn syrup or large amounts of high-fructose fruits, can be high in fructose. However, homemade or low-FODMAP certified options can be controlled to prevent high fructose content.