Understanding the FODMAP Status of Dijon Mustard
For individuals following a low-FODMAP diet, navigating condiments can be tricky due to hidden high-FODMAP ingredients. Fortunately, the basic components of Dijon mustard—mustard seeds, white wine, and vinegar—are all low-FODMAP. The issue arises with additional flavorings and sweeteners. Therefore, selecting a low-FODMAP Dijon mustard primarily involves scrutinizing the ingredient list to ensure no garlic, onion, or certain sugars have been added. A typical low-FODMAP serving size, as noted by Monash University, is around 23g, or roughly one tablespoon.
Key Ingredients to Watch For
When you are at the grocery store, focus on the ingredients, not just the name. The following list contains common high-FODMAP additions that could be present even in products labeled as 'Dijon' mustard. Always check for them on the ingredient label:
- Garlic (in any form, including powder or 'natural flavors')
- Onion (including powder or 'natural flavors')
- Honey
- High-fructose corn syrup
- 'Spices' or 'Natural Flavors' that may conceal garlic or onion
How to Choose a Safe Dijon Mustard
Choosing a compliant Dijon mustard requires a keen eye. Look for simple, transparent ingredient lists that stick to the basics. Many traditional and organic brands focus on a minimal list of core ingredients, making them safer choices. Some companies, like Primal Kitchen, explicitly cater to specific dietary needs, which can simplify the shopping process. If a brand lists any ambiguous ingredients like 'spices' or 'natural flavors,' and you are sensitive to FODMAPs, it is best to avoid it unless the manufacturer can confirm that no garlic or onion was used.
Alternatively, making your own low-FODMAP Dijon mustard at home offers complete control over the ingredients. There are many recipes available online that use ingredients like mustard seeds, white wine, white wine vinegar, and salt, which are all low-FODMAP friendly. This approach eliminates all uncertainty.
Comparison of Potential Dijon Mustards
| Brand/Type | Likely FODMAP Status | Typical Ingredients | Notes to Check |
|---|---|---|---|
| Maille Dijon Originale | Low FODMAP (standard serving) | Water, mustard seeds, vinegar, salt, citric acid, sodium metabisulfite | Confirm ingredient list for consistency. |
| Grey Poupon Dijon | Varies | Distilled white vinegar, mustard seed, water, salt, white wine, citric acid, tartaric acid, spices, pectin, sugar | Check for 'spices' which could be a hidden source of FODMAPs. |
| Primal Kitchen Organic Dijon | Low FODMAP | Apple cider vinegar, mustard seeds, salt, turmeric | A safer choice with a transparent ingredient list. |
| Trader Joe's Dijon | Low FODMAP (likely) | Varies by recipe | Always read the label carefully for added high-FODMAP items. |
| Edmond Fallot Moutarde de Dijon | Low FODMAP | Water, mustard seeds, spirit vinegar, salt, spices | Consider a safe, traditional brand. |
The Role of Monash University
Monash University in Australia is the leading authority on the low-FODMAP diet. Their app is an essential tool, listing thousands of foods and their FODMAP ratings based on scientific testing. The app confirms that Dijon mustard is low-FODMAP at a serving size of 23g, but also notes that fructans and GOS become a significant concern at much larger quantities (e.g., 230g). This reiterates that portion control is always important when managing IBS symptoms. For the most accurate and up-to-date information, the Monash app is the go-to resource for checking food items like Dijon mustard and many others. It also provides the specific serving size limits to help you stay within a safe range. Learn more about the diet and access the app on the official Monash University Low FODMAP Diet website: https://www.monashfodmap.com/ibs-central/i-have-ibs/get-the-app/.
Conclusion
Selecting a low-FODMAP Dijon mustard is achievable with a few simple precautions. By checking the ingredients list for added garlic, onion, and certain sweeteners, you can safely enjoy this versatile condiment. Many major brands offer compliant options, but a DIY approach provides the ultimate control. Using tools like the Monash University FODMAP app and paying attention to portion sizes will help ensure that Dijon mustard remains a flavorful and IBS-friendly part of your diet.
