Navigating Mustard Choices on a Low FODMAP Diet
Mustard is a beloved condiment, but for individuals following a low FODMAP diet, finding a safe option requires more than a quick glance. While mustard seeds themselves are low in FODMAPs, many commercially prepared versions contain added ingredients that can trigger digestive symptoms. This guide will help you understand the different types of mustard, what to look for, and which brands are generally considered safe.
The Basics: Understanding High-FODMAP Additives
When a food item is processed, its FODMAP content can change. For mustard, the main risk comes from common additions rather than the mustard seed itself. The most frequent culprits are:
- Garlic and Onion: Often added for flavor, these are high in fructans, a type of FODMAP. Look for garlic powder and onion powder specifically, which are sometimes hidden under generic terms like 'spices' or 'natural flavors'.
- Honey: This is high in fructose, making many honey mustards a high-FODMAP choice. Maple syrup is a low-FODMAP alternative often used in homemade versions.
- High-Fructose Corn Syrup (HFCS): This sweetener is high in excess fructose and is a common ingredient in many condiments, including some mustards.
- Wheat Flour: Used as a thickening agent in some mustards, wheat flour contains high levels of fructans.
To ensure a product is low in FODMAPs, always read the ingredient list carefully, even for seemingly simple mustards.
Low FODMAP Mustard Types and How to Choose Them
Several types of mustard are typically low FODMAP, assuming no high-FODMAP ingredients are added. Here's a breakdown:
Yellow Mustard
Plain yellow mustard is usually a safe bet. It's made from yellow mustard seeds, water, vinegar, salt, and spices like turmeric, which are all low in FODMAPs. Brands like Woodstock and Annie's offer organic yellow mustard varieties that are often low FODMAP, but double-checking the label for onion or garlic powder is still recommended.
Dijon Mustard
Classic Dijon mustard, made with brown or black mustard seeds, white wine, and vinegar, is also generally low in FODMAPs in typical serving sizes (around 1 tablespoon). Reputable brands like Grey Poupon, Maille, and Trader Joe's offer varieties that are often safe, but some versions may contain additives. Always check the ingredients for garlic or onion.
Whole-Grain Mustard
This mustard is made with visible whole or cracked mustard seeds, giving it a coarse texture. Like other classic mustards, traditional whole-grain mustard is low FODMAP. Again, the key is to read the ingredient list for any added high-FODMAP components.
Spicy Brown Mustard
Similar to Dijon, spicy brown mustard is made from brown mustard seeds. Many spicy brown mustards, such as certain varieties from Primal Kitchen, can be low FODMAP. However, some brands add garlic or onion powder, so vigilance is necessary.
The DIY Route: Making Your Own Low FODMAP Mustard
For complete control over ingredients, making homemade mustard is an excellent option. This allows you to customize the flavor and ensure it contains no hidden FODMAPs. A basic recipe involves combining mustard seeds (yellow or brown), vinegar (apple cider or white wine), water, and low FODMAP spices like turmeric and paprika. Maple syrup can be added for sweetness if desired.
Comparison Table: Low vs. High FODMAP Mustards
| Mustard Type | Low FODMAP? | What to Check On the Label | Common High-FODMAP Ingredients to Avoid |
|---|---|---|---|
| Plain Yellow Mustard | Yes, usually | Generic 'spices' or 'flavorings' | Onion powder, garlic powder, high-fructose corn syrup |
| Dijon Mustard | Yes, usually (1 tbsp) | Any added seasonings | Garlic, onion, certain wine types with high-FODMAP additives |
| Whole-Grain Mustard | Yes, usually | Extra ingredients beyond seeds, vinegar, salt | Garlic, onion, certain spices blends |
| Spicy Brown Mustard | Yes, usually | Added flavorings or sweeteners | Garlic powder, onion powder |
| Honey Mustard | No, typically | Sweetener type | Honey, high-fructose corn syrup |
| Sweet/Flavored Mustards | Unlikely | Specific flavorings, onion, garlic | Honey, garlic, onion, fruit juices, stabilizers |
How to Verify a Mustard is Low FODMAP
- Read the Ingredients: Always check the ingredient list first. Look for simple, natural ingredients. Key high-FODMAPs are listed above.
- Look for Certified Products: Some companies offer low FODMAP certified mustards. These products have been tested and verified to meet FODMAP standards.
- Check the Monash App: The official Monash University FODMAP app is the most reliable resource for food testing data. It often lists specific serving sizes and provides guidance on mustards. You can learn more about the diet on The IBS Dietitian site.
- Contact the Manufacturer: If the ingredients are unclear (e.g., 'natural flavors'), contacting the manufacturer directly can provide clarification on potential hidden FODMAPs.
Conclusion
Incorporating mustard into a low FODMAP diet is achievable and straightforward with a few simple precautions. By opting for plain yellow, Dijon, or whole-grain mustard, and diligently checking labels for hidden high-FODMAP ingredients like honey, garlic, and onion, you can safely enjoy this versatile condiment. For those who want full control or have extra sensitivities, making a homemade version is the safest and most customizable option. Enjoy the flavor without the fear of triggering your digestive symptoms.
