What are FODMAPs?
FODMAP is an acronym for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These are short-chain carbohydrates that can be poorly absorbed in the small intestine, leading to symptoms such as bloating, pain, gas, and altered bowel habits in people with a sensitive gut, particularly those with Irritable Bowel Syndrome (IBS). While a low FODMAP diet is not a permanent solution, it is an effective tool, guided by a healthcare professional, to identify specific trigger foods. Common high FODMAP ingredients that can cause issues include:
- Oligosaccharides: Fructans (found in wheat, garlic, and onions) and Galacto-oligosaccharides (GOS) (found in legumes).
- Disaccharides: Lactose (found in dairy products).
- Monosaccharides: Fructose (in excess of glucose, found in certain fruits and sweeteners).
- Polyols: Sugar alcohols like sorbitol and mannitol (found in some fruits, vegetables, and artificial sweeteners).
Is McCormick Brown Gravy Low FODMAP? The Verdict
Multiple analyses confirm that McCormick brown gravy mixes are not low FODMAP. The ingredients list for the standard and even the gluten-free versions contain multiple high FODMAP components, making them unsuitable for those following the diet. Common high FODMAP ingredients found in their mixes include:
- Onion: A source of fructans, a type of oligosaccharide.
- Garlic: Also a source of fructans.
- Wheat Flour: A source of fructans and GOS.
- Other high FODMAP ingredients: Caramel color, corn syrup solids, and natural flavors often include unspecified high FODMAP components.
This makes it challenging for those with IBS or other functional gastrointestinal disorders to rely on these convenient mixes. The cumulative effect of these ingredients can easily trigger uncomfortable symptoms.
How to Make Your Own Low FODMAP Brown Gravy
Creating a delicious and safe low FODMAP brown gravy at home is straightforward and ensures full control over the ingredients. This allows you to achieve a rich, savory flavor without the high FODMAP additives.
Ingredients:
- 2 tbsp low FODMAP oil (e.g., olive or canola oil) or unsalted butter
- 1 tbsp garlic-infused oil
- 3 tbsp certified low FODMAP gluten-free all-purpose flour or cornstarch for thickening
- 2 cups certified low FODMAP beef or chicken stock/broth (e.g., Massel brand)
- Salt and pepper to taste
- 1 tsp gluten-free Worcestershire sauce (optional, check ingredients for low FODMAP status)
Instructions:
- Melt butter/oil over medium heat in a saucepan. Add the garlic-infused oil and whisk.
- Gradually whisk in the low FODMAP flour until it forms a paste (a roux) and is lightly toasted, about 1-2 minutes.
- Slowly pour in the low FODMAP stock, whisking continuously to avoid lumps. Bring to a simmer.
- Reduce heat and continue to simmer, whisking occasionally, until the gravy thickens to your desired consistency (approximately 5-10 minutes).
- Season with salt, pepper, and Worcestershire sauce if using. Serve immediately.
Low FODMAP Gravy vs. Conventional Gravy: A Comparison
| Feature | Low FODMAP Gravy | Conventional Gravy (e.g., McCormick) |
|---|---|---|
| Thickener | Cornstarch or certified gluten-free flour | Enriched wheat flour, wheat starch, modified cornstarch |
| Flavoring | Garlic-infused oil, onion-infused oil, safe spices, yeast extract | Onion powder, garlic powder, unspecified “natural flavors” |
| Liquids | Certified low FODMAP stock (Massel, Fody), water | Water, hydrolyzed protein products (soy/corn/wheat) |
| Suitability for IBS | Yes, if made with certified or tested ingredients | No, due to high FODMAP content |
| Hidden FODMAPs | Minimal to none, with careful ingredient selection | Significant risk of hidden FODMAPs in flavorings and starches |
Safe Commercial Low FODMAP Gravy and Stock Options
While McCormick is not a safe choice, several brands offer certified or specifically formulated low FODMAP products. These can be lifesavers for convenience when time is short:
- Massel: Offers a range of low FODMAP and gluten-free stock powders and gravies, certified by FODMAP Friendly. Look for their beef, chicken, and vegetable styles. A standard serving is typically low FODMAP.
- Bay's Kitchen: This brand produces ready-made low FODMAP gravies, such as Beef gravy with Rosemary & Cracked Peppercorns and Vegetable gravy with Thyme & Chives.
- Fody Foods: While more focused on sauces and dressings, they also offer low FODMAP chicken soup base and stocks that are suitable for making a quick gravy.
- FodShop / FODMarket (UK/AUS): These retailers specialize in low FODMAP products and carry various compliant gravy and stock options.
Always double-check the labels and look for low FODMAP certification symbols to be certain a product is safe for consumption.
Conclusion: Planning for a Low FODMAP Diet
In summary, McCormick brown gravy is not suitable for a low FODMAP diet due to its high FODMAP ingredients, including onion, garlic, and wheat flour. The key to navigating a low FODMAP lifestyle is to carefully read all product labels and, whenever possible, create your own meals and sauces from scratch using known safe ingredients. Fortunately, there are many excellent resources and safe commercial alternatives available to help. Creating a homemade low FODMAP brown gravy is a simple process that guarantees a delicious, gut-friendly result without compromising flavor or digestive comfort. For more comprehensive information on FODMAPs and managing your diet, consider consulting a registered dietitian or exploring resources like the Monash University FODMAP Diet website, a leading authority on the subject. Learn more about the Low FODMAP Diet.
