Is bisto gluten free gravy low FODMAP?

October 28, 2025 •

4 min read

Despite its gluten-free certification, a product's suitability for a low FODMAP diet is not guaranteed. This often leads to the question, 'Is bisto gluten free gravy low FODMAP?' from those managing Irritable Bowel Syndrome (IBS).

Quick Summary

Bisto Gluten Free Gravy is not considered low FODMAP, despite its name, due to the presence of high FODMAP ingredients like onion powder. The distinction between gluten-free and low FODMAP is crucial for managing gut health.

Key Points

Gluten-Free Does Not Mean Low FODMAP: A product can be free of gluten but still contain high FODMAP ingredients, as is the case with Bisto's gluten-free gravy.
Bisto Contains High FODMAP Ingredients: Bisto Gluten Free Gravy is not low FODMAP because it lists onion powder as an ingredient, which is high in fructans.
Read Ingredient Labels Carefully: Always check the full ingredient list for high FODMAP culprits like onion and garlic powder, yeast extract, and certain flours.
Homemade Gravy is the Safest Option: Making gravy from scratch gives you complete control over ingredients, allowing you to use low FODMAP alternatives like cornstarch and garlic-infused oil.
Look for Certified Low FODMAP Products: To avoid guesswork, seek out gravy mixes or ready-to-use options that carry a 'FODMAP Friendly' certification.
The Diet is a Discovery Process: The purpose of the low FODMAP diet is to identify specific trigger foods, not to eliminate entire categories forever.

The Important Difference Between Gluten-Free and Low FODMAP

Many people mistakenly believe that if a product is gluten-free, it must also be low in FODMAPs. While there is some overlap, these two dietary approaches address fundamentally different components of food. The gluten-free diet is a medical necessity for individuals with celiac disease, who must avoid the gluten protein found in wheat, barley, and rye. For those with Irritable Bowel Syndrome (IBS), a low FODMAP diet is often used to identify and manage food triggers. FODMAPs are specific types of fermentable carbohydrates that can cause digestive distress in sensitive individuals, including symptoms like bloating, gas, and abdominal pain. A product can easily be gluten-free by avoiding wheat, yet still contain a host of high FODMAP ingredients like onions, garlic, or high-fructose sweeteners. This is a critical distinction, especially when selecting processed foods like gravy.

Why Bisto Gluten Free Gravy is NOT Low FODMAP

Upon reviewing the ingredients list for Bisto Gluten Free Gravy Granules, a key problem for those on a low FODMAP diet becomes apparent: the presence of onion powder. According to research by Monash University, the founders of the low FODMAP diet, both onion and garlic are high in fructans, a type of oligosaccharide that is a major FODMAP trigger for many people with IBS. While Bisto has successfully removed gluten-containing thickeners like wheat flour, it has replaced them with other ingredients that are not low FODMAP. Therefore, despite its 'gluten-free' label and its apparent convenience, this product is unsuitable for the elimination phase of a low FODMAP diet. This highlights why simply relying on a 'gluten-free' claim is insufficient for managing FODMAP sensitivities and why reading the full ingredients list is essential.

Common High FODMAP Ingredients in Gravy to Avoid

Onion and Garlic: Often present as powders or seasonings in commercial mixes and high in fructans.
Wheat-based Flour: Used for thickening and high in fructans and GOS (Galacto-oligosaccharides).
Certain Stocks: Many store-bought stocks contain onion and garlic for flavoring.
Caramel Color: While often low FODMAP, some caramel colors are derived from wheat, so it's important to be cautious.
Yeast Extract: Can contain fructans, depending on the source.

Navigating Gravy Options on a Low FODMAP Diet

For those following a low FODMAP diet, finding a safe gravy can seem challenging, but there are several practical solutions. The most reliable method is to make your own gravy from scratch, allowing for full control over the ingredients. However, if time is a concern, there are also certified low FODMAP products available from specialist brands. These products are laboratory-tested to ensure they meet low FODMAP thresholds, taking the guesswork out of label reading. Always use reliable resources, such as the Monash University FODMAP Diet app, to check the status of specific ingredients or products.

How to Create a Homemade Low FODMAP Gravy

Creating a delicious and digestive-friendly gravy is surprisingly simple. Here is a basic guideline for a low FODMAP gravy recipe:

Fat: Begin with fat from your roast, or use a neutral oil like olive oil or a small amount of butter or margarine.
Thickener: Instead of wheat flour, use a low FODMAP alternative like cornstarch, rice flour, or gluten-free all-purpose flour. Create a paste with the flour and cold water before adding to the hot liquid to avoid lumps.
Flavor Base: Replace onion and garlic with herbs like thyme and rosemary. Use garlic-infused olive oil, which contains the flavor but not the fructans, for a garlic kick. Low FODMAP certified stocks are also available from brands like Massel.
Liquid: Use a low FODMAP stock (homemade or certified commercial). You can also add some of the meat drippings (provided they were seasoned with low FODMAP ingredients).

Comparing Commercial vs. Homemade Low FODMAP Gravy


Feature	Commercial Bisto Gluten Free Gravy	Homemade Low FODMAP Gravy
FODMAP Status	Not Low FODMAP (Contains onion powder)	Low FODMAP (Uses certified low FODMAP ingredients)
Convenience	Fast, just add boiling water	Requires preparation and cooking time
Ingredient Control	Fixed recipe, cannot alter high FODMAP ingredients	Full control over every ingredient and flavor
Flavor Profile	Depends on pre-mixed flavorings	Adjustable based on herbs, spices, and stock used
Cost	Generally inexpensive	Can vary depending on cost of ingredients

Conclusion: Read Labels, Don't Assume

In conclusion, the simple answer to 'Is bisto gluten free gravy low FODMAP?' is no, due to the inclusion of high FODMAP ingredients like onion powder. This serves as a vital lesson for anyone managing IBS: a 'gluten-free' label does not automatically equate to a product being low in FODMAPs. The low FODMAP diet requires careful attention to detail and ingredient lists. By being proactive and either making your own gravy or seeking out certified products, individuals can safely enjoy a flavorful, digestive-friendly gravy without the risk of triggering uncomfortable symptoms. When in doubt, prioritize homemade or certified options to ensure your diet remains consistently low in FODMAPs.

To learn more about the low FODMAP diet and its phases, an excellent resource is available from Monash University, the diet's developers.(https://www.monashfodmap.com/about-fodmap-and-ibs/)

Frequently Asked Questions

A low FODMAP diet restricts fermentable carbohydrates (FODMAPs) to manage IBS symptoms, while a gluten-free diet avoids the gluten protein found in wheat, barley, and rye for individuals with celiac disease or gluten intolerance.

Onion powder contains fructans, which are a type of FODMAP. In sensitive individuals, these carbohydrates are poorly absorbed and can cause digestive symptoms like bloating and gas.

Instead of wheat flour, you can use cornstarch, rice flour, or a certified low FODMAP all-purpose gluten-free flour to thicken your gravy.

It is safest to use certified low FODMAP stock or broth, as many standard varieties contain high FODMAP ingredients like onion and garlic.

Yes, some brands specialize in low FODMAP certified products. Look for gravy mixes with a 'FODMAP Friendly' or Monash certification logo.

To get a garlic flavor without the fructans, you can use garlic-infused oil. The FODMAPs are not oil-soluble, so the flavor transfers without the fermentable carbs.

Safe seasonings include salt, pepper, dried herbs like rosemary and thyme, and certain certified stock powders. Always check labels to ensure no high FODMAP ingredients are present.