Medically Reviewed by Onikepe Adegbola, MD PhD, Dipl IBLM
Is mustard low FODMAP?
There isn't a lot of information about whether mustard is low in FODMAPs. However, because it is generally recommended that persons with IBS have a low FODMAP diet, mustard is likely to be low FODMAP as well. The Monash University FODMAP Diet app has a long list of low-FODMAP foods, and mustard happens to be one of them. According to the Monash app, 1 tablespoon of mustard per serving (11g) is low in fodmaps and should be tolerated by people who have IBS. However, there are a few things to be aware of, so read the ingredient list carefully for high fodmap components such as onions and garlic.
Another mustard mix to try is Dijon mustard, which you may use in the same proportions as the indicated amount per serve. FODMAPs are low in 23g of dijon mustard, according to the Monash app. For a large serving, dijon mustard includes a significant quantity of Oligos (fructans and GOS) in a (3/4 cup or 230g/8.1oz). The amount of food consumed should be kept to a minimum.
Mustard seeds are also low in FODMAPs, with a teaspoon (2g) of seeds per serve being manageable for IBS sufferers.
What is the low FODMAP diet?
The low FODMAP diet is a type of diet that aids in the management of Irritable Bowel Syndrome (IBS) symptoms. The diet is based on the premise that certain meals, such as bloating, gas, and diarrhea, might aggravate IBS symptoms. The low FODMAP diet involves removing these foods from a person's diet and gradually reintroducing them to determine which foods are triggers. The low FODMAP diet is not a cure for IBS, although it can help with symptom management.
Mustard's health benefits
The seeds of the mustard plant are used to make mustard, which is a condiment. It's a popular condiment in the US, and it's used in a variety of foods. In Europe, mustard is also a popular condiment.
Mustard is high in the following nutrients:
- Potassium, magnesium, and vitamin E
- Includes antioxidants, which can help protect the body from free radical damage.
- Reduces inflammation and enhances blood circulation.
- Blood pressure and cholesterol levels are reduced.
- Preventing the formation of blood clots
- It's a low-calorie, fat-free condiment.
- An excellent fiber source
Mustard is a multi-purpose condiment that may be used in a variety of meals. It's a nutritious condiment that can help you live a healthier life.
Low FODMAP recipes with mustard
Low FODMAP mustard recipes are ideal for anyone following a low-FODMAP diet. Mustard is a low-FODMAP condiment that may be used to season any food.
Here are a few of our faves that we think you'll enjoy:
- Low FODMAP Maple Mustard Chicken with Green Beans Recipe
- Low FODMAP Grilled Chicken Caesar Lettuce Wraps Recipe
- Low FODMAP Vegetarian Baked Eggplant & Salsa Recipe
- Low FODMAP Glazed Maple Ham
Summary
Hopefully, this blog post has answered some of your questions about mustard and whether or not it is a low FODMAP food. Stay tuned for more posts about FODMAP friendly foods, and be sure to check out our other blog posts for more information on how to manage your digestive health.
Join our free low FODMAP course for beginners if you're looking for more information on following the low FODMAP diet. FODMAP 101 is the easiest way to learn about the low FODMAP diet, which can improve and even eliminate symptoms of IBS and SIBO. The program includes weekly food guides, a master meal plan with recipes, cooking videos, and more. Join here.
