Is French's Spicy Brown Mustard Low FODMAP?

November 12, 2025 •

3 min read

Approximately 10-15% of the global population is affected by Irritable Bowel Syndrome (IBS), prompting many to explore the low FODMAP diet. For those navigating this diet, the condiment aisle can be tricky, raising the important question: is French's spicy brown mustard low FODMAP?. The short answer is it may not be, due to a potentially high-FODMAP ingredient, but alternatives exist.

Quick Summary

This guide examines why French's spicy brown mustard might not be suitable for a low FODMAP diet. It details common high-FODMAP additives found in mustards, provides a list of suitable brands, and offers tips for choosing safer condiments. The article also covers making your own low-FODMAP mustard at home.

Key Points

Hidden FODMAPs: French's spicy brown mustard may contain hidden high-FODMAP ingredients like garlic or onion in its 'natural flavors'.
Ingredient Scrutiny: Always check condiment labels for high-FODMAP culprits, including onion, garlic powder, and honey.
Safer Mustard Options: Simple yellow or Dijon mustards are generally low FODMAP, but reading the label is still crucial.
DIY Control: Making homemade spicy mustard ensures all ingredients are low FODMAP, giving you full control.
Apps and Research: Use tools like the Monash University FODMAP app and community forums to verify product safety.
Individual Tolerance: Some individuals may tolerate small amounts of high-FODMAP ingredients, but it's best to avoid them during the elimination phase.

Understanding FODMAPs and Condiments

FODMAPs are fermentable carbohydrates that can trigger digestive symptoms in some individuals with sensitive guts, such as those with Irritable Bowel Syndrome (IBS). While a simple, plain mustard made from mustard seeds, vinegar, and salt is inherently low FODMAP, commercial versions can often contain hidden, high-FODMAP additives. Common offenders include garlic, onion, and certain sweeteners.

For those on a low FODMAP diet, vigilance is key. Always read the ingredient label to spot potential triggers that could cause issues. These ingredients can sometimes be disguised as 'spices' or 'natural flavors,' making it difficult to determine their FODMAP status. In such cases, contacting the manufacturer is the safest approach.

The Verdict on French's Spicy Brown Mustard

Based on available product information, French's Spicy Brown Mustard contains 'natural flavors'. Without a specific breakdown from the manufacturer, it's impossible to know if these natural flavors contain garlic or onion, both of which are high FODMAP. Because of this ambiguity, it is generally considered unsafe for the strict elimination phase of the low FODMAP diet. Individuals can test their tolerance during the reintroduction phase, but for initial dietary management, it's best to avoid it.

Safer Alternatives and Label-Reading Tips

Choosing a suitable low FODMAP mustard requires careful label reading. Here's what to look for and what to avoid:

Look for: Simple, clear ingredient lists. Ideally, look for mustard seeds, vinegar, and spices that are explicitly low FODMAP, like turmeric or paprika.
Avoid: Labels with vague terms such as 'natural flavors' or 'spices' unless confirmed by the manufacturer. Also steer clear of ingredients like garlic, onion, honey, or high-fructose corn syrup.

Low FODMAP Mustard Comparison Table


Mustard Type	Key Ingredients	FODMAP Status	Common Brand Examples	Considerations
Yellow Mustard	Mustard seed, vinegar, salt, turmeric	Generally Low FODMAP	French's Classic Yellow, Woodstock Organic Yellow	Check for added garlic/onion powders.
Dijon Mustard	Brown/black mustard seeds, white wine/vinegar, spices	Generally Low FODMAP	Maille Dijon Originale, Grey Poupon Whole Grain	A small amount of sugar may be added, but not typically a FODMAP issue.
Spicy Brown Mustard	Brown mustard seeds, vinegar, water, spices	Potentially High FODMAP	French's Spicy Brown Mustard	Often contains 'natural flavors' that can include high-FODMAP ingredients like garlic/onion.
Honey Mustard	Mustard, honey	High FODMAP	All brands	Honey is a high FODMAP ingredient due to its fructose content.

DIY Low FODMAP Mustard

For those who want complete control over their ingredients, making your own spicy brown mustard is a great option. It’s surprisingly simple and guarantees a FODMAP-friendly condiment. You will need a base of brown or yellow mustard seeds, a liquid (like white wine vinegar or water), and low FODMAP spices.

Simple DIY Low FODMAP Spicy Brown Mustard Recipe:

Combine brown mustard seeds with white wine vinegar and water. Let the seeds soak for a few hours to soften.
Blend the mixture in a food processor, adding a little turmeric for color, salt, and black pepper to taste.
For extra spice, add a pinch of chili powder or cayenne. Optional: For a thicker texture, use a low FODMAP emulsifier like xanthan gum sparingly.

Tips for Navigating the Condiment Aisle

Use a FODMAP app: Monash University and Fig are great resources for checking the FODMAP status of foods and products.
Contact the manufacturer: If you are unsure about the 'spices' or 'natural flavors' listed on an ingredient label, contact the company directly for confirmation.
Read user reviews: Sometimes, other individuals on the low FODMAP diet have already researched specific products. Reddit communities like r/FODMAPS can be helpful.
Keep it simple: The most basic, classic mustards are usually the safest bet. They contain fewer ingredients and are less likely to contain hidden FODMAPs.

Conclusion

While mustard itself is generally a low FODMAP condiment, the inclusion of hidden ingredients in commercial products like French's spicy brown mustard makes it a potential trigger for those with IBS. The ambiguous 'natural flavors' are the main concern. To stay safe on a low FODMAP diet, prioritize brands with simple ingredient lists, check for high-FODMAP additives, or consider making your own version at home. As always, listening to your body's individual response to food is the most important step in managing your symptoms effectively.

Outbound Link

For more detailed information on ingredients and portion sizes for a low FODMAP diet, consider consulting the official Monash University Low FODMAP Diet website, a trusted source for IBS and FODMAP information: https://www.monashfodmap.com/.

Frequently Asked Questions

Yes, classic yellow mustard is generally low FODMAP. It's typically made with mustard seeds, vinegar, and spices like turmeric, which are all safe. However, always double-check the ingredient label to ensure no high-FODMAP additives like garlic or onion have been included.

The main ingredients to avoid are honey, garlic powder, and onion powder. Additionally, be wary of ambiguous ingredient listings like 'spices' or 'natural flavors' which could hide FODMAPs.

Without a specific breakdown from the manufacturer, 'natural flavors' could legally contain extracts from high-FODMAP sources like garlic or onion. This makes a product potentially unsafe for the elimination phase of the low FODMAP diet.

Yes, but you must be selective. While French's spicy brown is questionable, some other spicy varieties, including certain stone-ground or specialty mustards, may be low FODMAP. Look for brands that explicitly state their low FODMAP status or have transparent, simple ingredient lists. Primal Kitchen offers an organic spicy brown mustard that is likely low FODMAP.

No, honey mustard is not low FODMAP. Honey is a high-FODMAP ingredient because of its fructose content. You can create a low FODMAP alternative at home using pure maple syrup instead of honey.

A great alternative is a safe Dijon or stone-ground mustard. Some brands, like Primal Kitchen, offer a spicy brown mustard that may be low FODMAP, but always confirm the ingredient list. If you want complete certainty, making your own is the best route.

The most reliable way is to use the Monash University Low FODMAP Diet app, which contains a verified database of tested foods. Alternatively, you can use apps like Fig that flag high-FODMAP ingredients from ingredient lists. For unlisted products, contact the manufacturer directly to clarify their 'natural flavors'.