Quick Answer
Yes, Dijon mustard is considered low FODMAP and is safe to consume in small servings on a low FODMAP diet. Dijon mustard contains very little FODMAP ingredients and is made up mostly of water, mustard seeds, and vinegar. One serving of Dijon mustard contains less than 0.5 grams of the FODMAP sugars fructose and fructans. As long as Dijon mustard is consumed in servings of 1 tablespoon or less, it should not cause digestive issues for those following a low FODMAP diet.
What is a Low FODMAP Diet?
A low FODMAP diet is meant to help manage digestive symptoms like bloating, gas, abdominal pain, and irregularity that are associated with digestive disorders like IBS (irritable bowel syndrome). FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These are certain types of carbohydrates/sugars that can be hard to digest for those with IBS and other functional gut disorders.
Foods that are high in FODMAPs include:
- Fructose – a sugar found in many fruits and honey
- Lactose – a sugar found in dairy products
- Fructans – found in wheat, onion, garlic
- Galactans – found in legumes
- Polyols – sugar alcohols like sorbitol and mannitol
On a low FODMAP diet, high FODMAP foods are eliminated or limited. This helps reduce fermentation and gas production in the gut and improve IBS symptoms. Foods low in FODMAPs are encouraged as they are easier to digest.
Is Dijon Mustard Low FODMAP?
Yes, Dijon mustard can be included in a low FODMAP diet. Dijon mustard is considered low FODMAP because it contains very minimal amounts of FODMAP sugars.
The main ingredients in Dijon mustard are:
- Water
- Mustard seeds
- Vinegar
- Salt
- Spices and flavorings
The small amount of sugars present in Dijon mustard comes from the natural sugars in mustard seeds. However, since mustard seeds are quite low in FODMAP sugars like fructans and fructose, the total FODMAP content of Dijon mustard is very low.
According to Monash University (the leaders in FODMAP research and testing), 1 tablespoon (15g) serving of Dijon mustard contains only:
- 0.02 g GOS (galacto-oligosaccharides)
- 0.03 g Fructose
- 0.09 g Excess Fructose
This means Dijon mustard contains less than 0.5 grams total FODMAPs per serving and is considered low FODMAP.
Serving Sizes of Dijon Mustard on Low FODMAP Diet
Even though Dijon mustard is low FODMAP, portion sizes still matter. Those following a strict low FODMAP elimination phase should limit Dijon mustard to:
- 1 tablespoon (15g) per sitting
Consuming larger amounts may start adding up the FODMAP sugars and lead to digestive issues.
After the elimination phase, some people can tolerate slightly larger portions of up to 2-3 tablespoons of Dijon mustard per sitting. However, it’s best to slowly reintroduce Dijon mustard in portions of 1 tablespoon at a time to assess personal tolerance levels.
Summary of Dijon Mustard Serving Sizes on Low FODMAP Diet:
| Phase | Serving Size |
|---|---|
| Elimination Phase | 1 tablespoon (15g) |
| Reintroduction Phase | Up to 2-3 tablespoons (30-45g) |
Tips for Consuming Dijon Mustard on a Low FODMAP Diet
Here are some tips for consuming Dijon mustard on a low FODMAP diet:
- Stick to 1 tablespoon portions during elimination phase
- Measure proper servings to avoid overconsumption
- Read labels to ensure no high FODMAP ingredients like garlic are added
- Watch total FODMAP intake from all sources, not just mustard
- Reintroduce slowly in 2nd phase to find personal tolerance
- Avoid eating large amounts on an empty stomach
- Consume only well-tolerated foods if experiencing digestive flare up
Low FODMAP Alternatives to Dijon Mustard
For those who cannot tolerate Dijon mustard or any amount of mustard, some low FODMAP alternatives include:
- Yellow mustard
- Spicy brown mustard
- Hot sauce
- Horseradish
- Salsa
- Pesto
- Hummus
- Oil and vinegar dressing
These all provide flavor and ways to dress up low FODMAP meals without contributing too many FODMAPs. Some homemade options can be tailored to be completely low FODMAP by avoiding high FODMAP ingredients.
Recipes with Dijon Mustard on a Low FODMAP Diet
Here are some recipe ideas for incorporating small amounts of Dijon mustard into low FODMAP meals:
Low FODMAP Chicken Dijon
- Sauté chicken breasts in olive oil with salt and pepper
- Make a pan sauce with 1 tbsp Dijon mustard, chicken broth, lemon juice, and thyme
- Simmer chicken breasts in sauce for 5 minutes until cooked through
- Serve with quinoa or rice and roasted vegetables
Low FODMAP Deviled Eggs
- Hard boil eggs and cut in half lengthwise
- Remove yolks to mixing bowl, mix with 1 tbsp Dijon mustard, lemon juice, salt and pepper
- Scoop or pipe yolk mixture back into egg whites
- Garnish with paprika, chives, or parsley
Low FODMAP Grilled Vegetable Salad
- Grill low FODMAP veggies like zucchini, peppers, carrots, eggplant
- Whisk together 1 tbsp Dijon mustard, 2 tbsp olive oil, 1 tbsp lemon juice, salt and pepper
- Toss grilled veggies with Dijon vinaigrette while still warm
- Serve salad warm or chilled
Is Dijon Mustard Gluten Free?
Most Dijon mustard brands are gluten free, but it’s still important to check labels.
The base ingredients in Dijon mustard (vinegar, water, mustard seeds) are naturally gluten free. However, some brands may add wheat flour or barley malt as a thickening agent or flavoring.
To be safe, look for Dijon mustards that are certified gluten free or state they are produced in a gluten free facility. Some brands that are confirmed gluten free include:
- Grey Poupon Dijon Mustard
- Maille Dijon Originale
- French’s Classic Dijon Mustard
- Beaver Dijon Mustard
- Gulden’s Spicy Brown Mustard
As long as you read labels and look for gluten free verified products, Dijon mustard can be enjoyed on a gluten free diet as well as a low FODMAP diet.
Conclusion
Dijon mustard can be part of a low FODMAP diet when consumed in small portions. One tablespoon serving contains minimal FODMAPs and will not aggravate IBS symptoms for most people. Always check labels for added ingredients and be sure to stick to recommended serving sizes. Dijon mustard can provide flavor to low FODMAP meals, just be diligent about portions and enjoy it as part of a varied low FODMAP diet.