Is Ketchup Low FODMAP?

Is Ketchup Low FODMAP?

Ketchup is only low FODMAP at very small servings - 1 sachet (13g), which is less than 1 tablespoon. At 1½ sachets (19-20g), ketchup becomes moderate FODMAP, and at 2 sachets (26g), it’s high FODMAP. This makes ketchup one of the more restrictive condiments on a low FODMAP diet due to concentrated tomatoes and added sugars.

Safe Serving Size

According to Monash University testing of ketchup containing sucrose (table sugar), only 1 small sachet is considered low FODMAP. This is approximately 1 tablespoon or 13 grams. Beyond this tiny amount, FODMAP levels increase quickly to moderate and then high levels.

Important note: Ketchup made with high fructose corn syrup may have different FODMAP levels and should be avoided or used even more cautiously.

Why Is Ketchup High FODMAP?

Ketchup contains multiple FODMAP sources:

1. Concentrated Tomatoes

• Tomato paste/concentrate - The base of ketchup
• GOS and fructans - Present in tomatoes, concentrated in ketchup
• Dose-dependent - Small amounts OK, larger amounts problematic

2. Added Sugars

• High fructose corn syrup - High FODMAP, common in many brands
• Regular sugar (sucrose) - Better than HFCS but still adds to FODMAP load
• Concentrated sweetness - More sugar means more potential FODMAPs

3. Onion and Garlic (Sometimes)

• Onion powder - Common in some brands, very high FODMAP
• Garlic powder - Less common but present in some varieties
• “Spices” or “natural flavors” - May hide onion or garlic

The combination of concentrated tomatoes and added sugars (especially high fructose corn syrup) makes even small servings of ketchup problematic for many people with IBS.

High Fructose Corn Syrup vs. Sucrose

Ketchup sweeteners matter:

Best choice: Look for ketchup sweetened with sucrose (sugar) or cane sugar, not high fructose corn syrup. Monash’s testing used sucrose-based ketchup.

Checking Ketchup Labels

What to look for when buying ketchup:

Safer Ingredient Lists

✓ Tomato concentrate ✓ Sugar or cane sugar (not HFCS) ✓ Vinegar ✓ Salt ✓ Spices (if no garlic/onion) ✓ Natural flavors (if no garlic/onion)

Ingredients to Avoid

✗ High fructose corn syrup ✗ Onion or onion powder ✗ Garlic or garlic powder ✗ Honey ✗ Agave nectar

Reading “spices”: If the label just says “spices,” it should not include garlic or onion (these would need to be listed separately due to allergen labeling). However, when in doubt, contact the manufacturer.

Brands and Varieties

Traditional brands (check current labels):

• Heinz ketchup - Contains high fructose corn syrup and distilled vinegar; limit to 1 sachet
• Hunt’s ketchup - Check ingredients
• Store brands - Vary widely

Organic/Natural brands (check labels):

• Often use cane sugar instead of HFCS
• May still have same FODMAP limits
• Check for added onion/garlic

Reduced sugar ketchup:

• May use artificial sweeteners (some are high FODMAP)
• Check for sorbitol, mannitol, xylitol (all high FODMAP)
• May still contain onion/garlic powder

Always check current labels as formulations change.

Low FODMAP Alternatives to Ketchup

Since ketchup is so restricted, consider these alternatives:

Tomato-Based Alternatives

• Tomato paste - Low FODMAP at 2 tablespoons (much more generous!)
• Tomato sauce (plain) - Low FODMAP at ½ cup
• Tomato passata - Low FODMAP in moderate amounts
• Low FODMAP BBQ sauce - Make your own or find a brand without HFCS/onion/garlic

Homemade Low FODMAP Ketchup

Making your own gives you complete control:

Low FODMAP Ketchup Recipe:

• 6 oz (170g) tomato paste
• 3 tablespoons maple syrup
• 3 tablespoons apple cider vinegar
• ½ teaspoon salt
• ¼ teaspoon paprika
• Pinch of cinnamon
• Pinch of ground cloves
• Water to thin to desired consistency

Instructions:

1. Whisk all ingredients together
2. Add water gradually to reach ketchup consistency
3. Refrigerate for at least 1 hour to let flavors blend
4. Store in refrigerator for up to 2 weeks

This homemade version uses low FODMAP ingredients and can be used in larger amounts.

Other Condiment Options

• Mustard - Low FODMAP (most varieties) at 1-2 tablespoons
• Mayonnaise - Low FODMAP at 2 tablespoons
• BBQ sauce - Make low FODMAP version
• Hot sauce - Many are low FODMAP (check for garlic)
• Relish - Check ingredients carefully

Using Ketchup on Low FODMAP

If you want to use commercial ketchup:

Tips for Staying Within Limits

• Measure precisely - Use measuring spoons, not squeeze bottles
• 1 tablespoon maximum - Stick to about 13g per serving
• Don’t use multiple times per day - One serving only
• Choose low FODMAP meals - Don’t combine with other moderate FODMAP foods
• Consider making your own - Homemade ketchup has more generous serving allowances

Where to Use Your 1 Tablespoon

• Burgers - Thin spread on a low FODMAP bun
• Eggs - Small amount with scrambled eggs or omelet
• Meatloaf - Measured amount as topping
• Fries - Careful dipping (easy to exceed 1 tbsp)
• Meatballs - Glaze with measured amount

Ketchup in Recipes

When recipes call for ketchup:

For ¼ cup ketchup, substitute:

• 2 tablespoons tomato paste + 2 tablespoons maple syrup + 1 tablespoon vinegar + water
• Low FODMAP BBQ sauce
• Your homemade low FODMAP ketchup

For 1 cup ketchup, substitute:

• ½ cup tomato paste + ¼ cup maple syrup + ¼ cup vinegar + ¼ cup water
• Adjust seasoning with salt and spices

Ketchup Packets vs. Bottle

Serving size considerations:

Restaurant packets:

• Typically 9-13g each
• About 1 low FODMAP serving per packet
• Easy to measure and control
• Often contain HFCS

Squeeze bottles:

• Hard to measure accurately
• Easy to over-pour
• Use measuring spoons instead of squeezing directly

Tip: If eating out, ask for 1 ketchup packet and use only that amount.

Fancy Ketchup Varieties

Specialty ketchups often have added FODMAPs:

Higher risk varieties:

• Spicy ketchup - May have garlic or onion
• Curry ketchup - Check ingredients
• Smoky ketchup - Verify no onion/garlic
• Sriracha ketchup - Check label
• Chipotle ketchup - May have added ingredients

Banana ketchup (Filipino-style):

• Made from bananas, not tomatoes
• Check ingredients and FODMAP content of specific brand

Ketchup and IBS Subtypes

IBS-D (Diarrhea)

• The concentrated sugar in ketchup may worsen diarrhea
• High fructose corn syrup is particularly problematic
• Stick to minimal amounts or avoid

IBS-C (Constipation)

• Less likely to be problematic
• Still limit to low FODMAP serving
• Sugar won’t help constipation

IBS-M (Mixed)

• Follow standard low FODMAP guidelines
• Measure carefully to avoid triggers

Restaurant and Fast Food Ketchup

Eating out considerations:

Fast food chains:

• Most use ketchup with HFCS
• Packets are easier to control than pumps
• Take only 1 packet
• Consider bringing your own low FODMAP condiments

Restaurants:

• Ask for ketchup on the side
• Measure or estimate 1 tablespoon
• Some restaurants make their own (ask about ingredients)

Ketchup vs. Tomato Products

FODMAP comparison:

For larger amounts of tomato flavor, use tomato paste or sauce rather than ketchup.

Storage and Shelf Life

Ketchup storage:

Store-bought ketchup:

• Unopened: Store in pantry until expiration (2-3 years)
• Opened: Refrigerate and use within 6-12 months
• Shelf-stable due to vinegar and sugar

Homemade ketchup:

• Refrigerate immediately
• Use within 2 weeks
• More perishable without preservatives
• Check for mold before using

The Bottom Line

Ketchup is only low FODMAP at a very restricted serving of 1 sachet (13g), which is less than 1 tablespoon. At larger servings, it becomes moderate to high FODMAP due to concentrated tomatoes (GOS and fructans) and added sugars. Choose ketchup made with sucrose (sugar) rather than high fructose corn syrup, and avoid varieties with added onion or garlic. Because the serving size is so small, consider making homemade low FODMAP ketchup using tomato paste, maple syrup, and vinegar, which allows for more generous portions. Alternatively, use tomato paste (low FODMAP at 2 tablespoons) as a substitute in recipes. If using commercial ketchup, measure carefully and limit to 1 tablespoon per day to stay within safe FODMAP limits.