The low FODMAP diet can be tricky to navigate, especially when it comes to processed foods and condiments. While many people assume pickle relish is safe, the added ingredients in sweet varieties like Del Monte's can trigger symptoms for those with irritable bowel syndrome (IBS).
Why Del Monte Sweet Pickle Relish is High FODMAP
An analysis of the ingredients in Del Monte Sweet Pickle Relish confirms that it is not suitable for the elimination phase of the low FODMAP diet. The primary issues stem from two specific components often found in large, commercial batches of sweet relish.
The Problematic Ingredients
Several ingredients in Del Monte Sweet Pickle Relish are known to contain high levels of FODMAPs, particularly fructans and fructose.
- Added Sugar: The standard recipe for Del Monte Sweet Relish lists sugar as one of the main ingredients, second only to cucumbers. In sweet pickles and relish, this high concentration of added sugar can contain an excess of fructose, a known high-FODMAP carbohydrate. Fructose malabsorption is a common issue for many people with IBS, and the high sugar content makes this relish unsafe.
- Dehydrated Onions: Del Monte's ingredient list also includes dehydrated onions. Onions are a major source of fructans, which are another type of FODMAP. Dehydrated vegetables are particularly potent sources of fructans because the drying process concentrates the sugars and carbohydrates. Even a small amount of concentrated onion can be enough to trigger digestive issues.
The Role of Serving Size
While some foods may be low FODMAP in small portions, the composition of Del Monte Sweet Relish makes this unlikely to be the case, especially with the concentrated ingredients. For relish, the Monash University Low FODMAP Diet app suggests a maximum serving of 1 tablespoon for some types, but this is contingent on a low-FODMAP ingredient list. Given Del Monte's ingredient profile, it is safest to avoid it entirely during the elimination and reintroduction phases of the diet.
Comparison: Del Monte vs. Low FODMAP Relish
To highlight the difference, here is a comparison of Del Monte Sweet Relish with a hypothetical low FODMAP alternative.
| Feature | Del Monte Sweet Relish | Low FODMAP Sweet Relish (Homemade) |
|---|---|---|
| Primary Sweetener | High concentration of sugar, potentially high fructose corn syrup. | Small amounts of tested sweeteners like maple syrup or sugar. |
| Onion Content | Contains dehydrated onions, a high-fructan ingredient. | Uses green tops of spring onions or chives for an onion-like flavor. |
| Problematic Spices | Ingredients like 'natural spice flavors' are vague and could hide other high FODMAP components. | Uses specific, known low-FODMAP spices like mustard seed and celery seed. |
| Portion Size | Not considered safe for the low FODMAP diet at any serving size due to concentrated ingredients. | Safe in recommended portions (e.g., 1-2 tablespoons), based on Monash guidelines. |
| Suitability for IBS | High risk of triggering symptoms. | Low risk when made correctly and consumed in moderation. |
Safe Low FODMAP Relish Alternatives
Fortunately, avoiding Del Monte Sweet Relish does not mean you have to go without. Several options are available that are either pre-tested or easily made at home with safe ingredients.
- Homemade Relish: This is the most reliable option, as you have full control over the ingredients. Recipes can be found online that use cucumbers, tested sugars (or no sugar), and low-FODMAP flavorings like mustard seeds, celery seeds, and the green parts of spring onions or chives. This approach ensures there are no hidden high-FODMAP additives.
- Certified Low FODMAP Products: A growing number of specialty brands are creating certified low-FODMAP products. Look for relishes with the Monash University or FODMAP Friendly certification labels. These products have been lab-tested and verified as safe.
- Dill Relish: While dill relish should always be checked for added ingredients, it is generally safer than sweet relish because it contains less sugar and often fewer additives. Still, check the label to ensure no garlic or onion powder is included.
How to Make Your Own Low FODMAP Relish
Creating a delicious and safe relish at home is simpler than you might think. Here’s a basic recipe outline that you can adapt to your taste.
- Chop the Base: Finely dice pickling cucumbers. You can also add finely chopped red bell pepper (up to 1/3 cup, low FODMAP serving) for color and flavor.
- Brine and Drain: Combine the diced vegetables with a little salt and let them sit to draw out excess moisture. Rinse thoroughly to remove the salt.
- Prepare the Brine: In a pot, mix apple cider vinegar, a small amount of sugar (or maple syrup for a different flavor), mustard seed, and celery seed. Bring to a boil and stir until the sweetener dissolves.
- Combine and Simmer: Add the drained vegetables to the brine and simmer for about 10 minutes, allowing the flavors to meld. For a stronger onion flavor, you can add some of the green parts of spring onions towards the end of the cooking process.
- Cool and Store: Let the relish cool before transferring it to a jar. Store in the refrigerator. This homemade version will taste fresher and won't contain the harmful FODMAPs found in many store-bought varieties.
For more information on the low FODMAP diet and tested foods, visit the Monash University FODMAP blog.
Conclusion: A Clear Verdict
Based on its ingredient list, Del Monte Sweet pickle relish is not low FODMAP. The presence of significant added sugar and dehydrated onions makes it unsuitable for anyone following the elimination phase of the diet. The best approach for those with IBS is to either seek out certified low-FODMAP relish products or, for the most control, make your own at home using safe ingredients. By understanding and avoiding high-FODMAP condiments, you can continue to enjoy flavorful meals while managing your digestive health effectively.
