Does Ketchup Have Fructans? Understanding Your Favorite Condiment

October 29, 2025 •

4 min read

According to Monash University, even conventional ketchup can be low FODMAP in very small servings, but fructans become a concern in larger quantities. This means while a single sachet may be safe, larger portions could pose an issue for those with fructan sensitivity. So, does ketchup have fructans? The answer lies not just in the tomatoes but in other common additives.

Quick Summary

Ketchup typically contains fructans due to added ingredients like onion and garlic powder, rather than the tomato itself. The FODMAP content depends heavily on serving size and brand formulation, with small portions often tolerated and larger quantities leading to digestive issues. Low FODMAP versions are available by brands that omit high-fructan ingredients.

Key Points

Fructans in Conventional Ketchup: Most commercial ketchups contain fructans from added onion and garlic powder, not the tomatoes themselves.
Serving Size is Key: A small serving (around 13g or 1 sachet) of conventional ketchup is typically low FODMAP, but larger amounts can trigger symptoms.
Check the Ingredients: Always read the label for onion powder, garlic powder, and other fructan-containing additives like inulin.
Look for Low FODMAP Brands: Brands like FODY Foods offer specific ketchup products formulated to be low in FODMAPs, including fructans.
Homemade is an Option: Making your own ketchup from plain tomato paste and FODMAP-safe spices ensures complete control over the ingredients.
Food Processing Matters: Certain cooking methods can affect FODMAP content, but for most mass-produced ketchups, the ingredients list is the main concern.
Personal Tolerance Varies: Not everyone is sensitive to fructans, and individual reactions can differ, so monitoring your own symptoms is important.

Ketchup Ingredients and Fructan Content

Many people on a Low FODMAP diet are concerned about whether ketchup contains fructans, a type of fermentable carbohydrate that can trigger digestive symptoms in sensitive individuals. While the core ingredient, tomatoes, is often tolerated in moderation, fructans are primarily introduced through other common flavourings. The most common culprits are onion powder and garlic powder, which are staples in most conventional ketchup recipes. Both onion and garlic are well-known sources of fructans, and even small amounts of their powdered forms can increase the overall fructan load of the condiment.

The Role of Processing in Fructan Levels

Food processing can influence the final FODMAP content. While certain processes like prolonged fermentation can reduce fructan levels in some foods, this is not a factor in most commercially produced ketchups. In fact, the inclusion of fructan-rich ingredients like onion and garlic is the key determinant. The final FODMAP content can vary by brand and location, as formulations differ globally. For example, some US brands use high-fructose corn syrup, while others use sucrose, but surprisingly, the fructan content does not vary dramatically between these types in small servings. Ultimately, a careful reading of the ingredients list is the most reliable method for assessing the fructan potential of a specific product.

Comparison Table: Conventional Ketchup vs. Low FODMAP Ketchup


Feature	Conventional Ketchup	Low FODMAP Ketchup
Key Fructan Source	Onion and garlic powder	None (specifically omitted)
Sweetener	High Fructose Corn Syrup or Sucrose	Often Cane Sugar, sometimes unsweetened
Typical Ingredients	Tomatoes, sweeteners, vinegar, salt, onion powder, garlic powder, spices	Tomatoes, vinegar, sugar, salt, spices (no onion or garlic)
Fructan Content	Contains fructans, especially in larger servings	Very low or zero fructans in tested servings
Recommended Serving Size (for IBS)	Very small (e.g., 1 sachet or ~13g)	Larger servings are often tolerated well
Brand Examples	Heinz, Hunt's	FODY Ketchup

Making Your Own Low-Fructan Ketchup

For those who prefer to have full control over their ingredients or simply enjoy homemade food, creating your own low-fructan ketchup is a straightforward process. A basic recipe would include tomato paste (ensure it's plain and without added onion or garlic), vinegar, a sweetener like sugar or maple syrup, and FODMAP-friendly spices such as salt, pepper, and paprika. The key is to avoid onion and garlic powder entirely. Some people use chive-infused oil or the green parts of spring onions to add an onion-like flavour without the fructan content. This allows you to enjoy ketchup without worrying about triggering digestive symptoms. The benefits extend beyond symptom management; it also allows for customisation of flavour profile and sweetness, which can be a fun culinary project.

The Impact of Serving Size

Perhaps the most crucial aspect of managing ketchup consumption on a low FODMAP diet is serving size. Research from Monash University indicates that even conventional ketchups, containing onion and garlic powder, are considered low FODMAP in very small amounts, typically around one sachet (13g or approximately 2 teaspoons). However, once the serving size increases, the fructan content crosses the threshold, leading to moderate or high FODMAP levels. This serves as a vital reminder that for many condiments, it is not the mere presence of a FODMAP ingredient, but the quantity of that ingredient, which determines its suitability on the diet. This principle is often referred to as 'FODMAP stacking' and is a key concept for successful dietary management.

Identifying Fructan-Containing Ingredients

To be an informed consumer, it's helpful to be aware of other potential sources of fructans on an ingredient list. Fructans can be added as functional ingredients to increase fibre content. These can be labelled as 'inulin', 'oligofructose', or 'chicory root extract'. Inulin, in particular, is a common prebiotic fibre found in many processed foods and can be a significant source of fructans for sensitive individuals. When scanning labels, look out for these hidden ingredients, as they can contribute to your overall fructan intake, even in small quantities. Being vigilant about reading labels is a non-negotiable step in managing a low FODMAP diet effectively.

Conclusion: Navigating Ketchup on a Low FODMAP Diet

In summary, the answer to "does ketchup have fructans?" is a qualified yes. Most traditional ketchups contain fructans primarily from added onion and garlic powder. While small servings are often tolerated by individuals on a low FODMAP diet, larger portions can trigger symptoms. The good news is that with careful label reading, opting for purpose-made low FODMAP brands, or making your own, you don't have to give up this popular condiment. By understanding the ingredients and managing portion sizes, you can continue to enjoy ketchup as part of a balanced and digestive-friendly diet. Always consult with a registered dietitian for personalized advice regarding your dietary needs, especially if you have conditions like IBS.

The Lowdown on Low Fructan Ketchup Options

For those seeking a ready-made solution, specific brands formulate their ketchup to be low FODMAP by avoiding fructan-containing ingredients. These products are readily available in many stores and online. For example, FODY Foods offers a popular low FODMAP ketchup option. These brands typically substitute traditional onion and garlic with other FODMAP-safe flavourings. These pre-made alternatives offer a convenient way to enjoy ketchup without the hassle of preparing it from scratch, making it easier to stick to a restricted diet without sacrificing flavor.

Frequently Asked Questions

Most ketchups contain fructans because they are flavored with onion and garlic powder, both of which are high in fructans. While tomatoes themselves are low in fructans, these additives are the primary source.

Yes, but with careful attention to serving size. Monash University has determined that a small serving, typically 13g or 1 sachet, of conventional ketchup is low FODMAP. Larger portions will contain moderate to high levels of fructans.

A recommended low FODMAP serving size for conventional ketchup is approximately 13 grams, or one standard sachet. Always check the Monash University app for the most current recommendations, as they can be updated.

To find a fructan-free ketchup, look for products specifically labeled as low FODMAP, such as those from FODY Foods. Alternatively, read ingredient lists carefully to ensure there is no onion, garlic, or other hidden fructan sources like inulin.

Not necessarily. The fructan content in ketchup primarily comes from onion and garlic, not the sweetener. High-fructose corn syrup is a separate FODMAP (fructose), and both types of ketchup (with HFCS or sucrose) have similar fructan profiles.

Making your own ketchup is an excellent way to ensure it is fructan-free. You can use plain tomato paste and low FODMAP spices, avoiding onion and garlic powder entirely. This gives you complete control over the ingredients.

Yes, ketchup sweetened with sucrose can still contain fructans. The fructan content is dependent on the addition of ingredients like onion or garlic powder, not the type of sugar used as the main sweetener.