Is Sriracha Low FODMAP? Understanding Hot Sauce on the FODMAP Diet

If you love a touch of heat in your meals, you’ve likely reached for a bottle of Sriracha. This famous Thai-style chilli sauce adds spice, flavour, and a lovely kick to noodles, eggs, and stir-fries.
But if you’re following the low FODMAP diet for IBS, SIBO, or chronic bloating, you might be wondering: is Sriracha low FODMAP?

Let’s look closely at what’s in Sriracha, what Monash University’s research says, and how to enjoy spicy food without triggering symptoms.

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What Is Sriracha Sauce?

Sriracha is a fermented chilli sauce traditionally made from red chillies, garlic, vinegar, sugar, and salt. The most famous commercial brand (Huy Fong Foods’ “Rooster Sauce”) became a global sensation for its balance of sweet, tangy, and spicy notes.

Typical Ingredients

• Red jalapeño or chilli peppers
• Garlic
• Sugar
• Distilled vinegar
• Salt
• Xanthan gum (as a thickener)

While chillies themselves can be tricky for sensitive tummies due to capsaicin (the spicy compound), the real FODMAP issue often lies elsewhere, especially in garlic.

So, Is Sriracha Low FODMAP?

Unfortunately, most commercial Sriracha sauces are not low FODMAP, mainly because they contain garlic and sometimes other high FODMAP ingredients such as onion powder or excessive sugar.

According to Monash University, garlic is high in fructans, a group of oligosaccharides known to trigger IBS symptoms such as bloating, gas, and abdominal pain. Even small amounts can be problematic for people with FODMAP sensitivities.

Therefore:

Standard Sriracha sauce is high FODMAP and not suitable during the elimination phase of the low FODMAP diet.

However, that doesn’t mean you must give up spice altogether; there are low FODMAP alternatives and ways to safely reintroduce small amounts later on.

Breaking Down the Ingredients

Let’s analyse each typical ingredient to see how it fits into the FODMAP framework:

Ingredient	FODMAP Status	Notes
Red chilli peppers	✅ Low FODMAP in small amounts	Can cause symptoms via capsaicin (not a FODMAP)
Garlic	❌ High FODMAP (fructans)	Common trigger; even trace amounts count
Sugar	✅ Low FODMAP in moderate portions	Safe unless large quantities are used
Vinegar	✅ Low FODMAP	Generally well tolerated
Salt	✅ Low FODMAP	No concerns
Xanthan gum	✅ Low FODMAP	Used safely as a thickener

As you can see, garlic is the only real FODMAP concern, but since it’s a main ingredient, it’s enough to make standard Sriracha unsuitable for those in the elimination phase.

What About Homemade or Low FODMAP Sriracha?

Here’s the good news: you can make your own low FODMAP Sriracha at home using simple substitutions. The key is to replace garlic with garlic-infused oil, which gives the same rich aroma without the fructans.

Low FODMAP Sriracha Recipe (Quick & Easy)

Ingredients:

• 8–10 red chillies (FODMAP-friendly)
• 2 tablespoons garlic-infused olive oil (FODMAP safe)
• 1 tablespoon white sugar
• 2 tablespoons rice vinegar
• 1 teaspoon salt
• Optional: ½ teaspoon smoked paprika for depth

Instructions:

1. Blend the chillies, vinegar, sugar, salt, and garlic-infused oil until smooth.
2. Simmer the mixture gently for 5–10 minutes.
3. Let cool and store in a sealed jar in the fridge for up to 2 weeks.

This homemade version offers the same punchy heat and sweetness, but without the tummy troubles.

Capsaicin vs. FODMAPs: A Common Confusion

Even if you remove the garlic, some people still find spicy food uncomfortable. That’s because capsaicin, the active compound that gives chillies their heat, can irritate the gut lining and trigger IBS-like symptoms in sensitive individuals.

However, this reaction is not related to FODMAPs; it’s more about nerve sensitivity. During the reintroduction phase, you can gradually test your personal tolerance by adding mild chilli-based sauces in very small amounts.

Monash University and 2025 FODMAP Updates

According to the 2025 Monash University FODMAP update, common trigger foods such as garlic and onion remain high in fructans and have not changed in status. This means that sauces containing garlic (like Sriracha) are still classified as high FODMAP at standard serving sizes.

The good news is that some vegetables previously labelled as high FODMAP (such as cauliflower, cabbage, and Brussels sprouts) have now been found to be low FODMAP in smaller serves. So, while Sriracha is still off the table, the spicy stir-fry it tops may now have more low FODMAP veggie options than ever.

Low FODMAP Ways to Add Spice and Flavour

If you miss the heat of Sriracha, try these low FODMAP flavour swaps:

1. Garlic-Infused Oils

They add the savoury aroma of garlic without the fructans. Ideal for stir-fries, dressings, and marinades.

2. Chilli-Infused Oils or Paste

Small amounts of chilli paste (without garlic or onion) can be tolerated by most people following the low FODMAP diet.

3. Fresh Herbs and Citrus

Basil, coriander, lime, and ginger are all naturally low FODMAP and add freshness without discomfort.

4. Store-Bought Low FODMAP Sauces

Look for brands labelled FODMAP Friendly or Monash Certified; these are tested and safe in recommended portions.

How to Test Your Tolerance (Reintroduction Phase)

Once you’ve completed the elimination stage and your symptoms are stable, you can begin reintroducing foods, one at a time, to identify your personal triggers.

If you’re keen to reintroduce spicy sauces like Sriracha:

1. Start with ½ teaspoon mixed into a low FODMAP meal.
2. Monitor symptoms for 24–48 hours.
3. Gradually increase if tolerated.

Always follow guidance from your dietitian or Monash University FODMAP app, as everyone’s tolerance varies.

Final Thoughts

So, is Sriracha low FODMAP?
Sadly, no; traditional Sriracha contains garlic, a high FODMAP ingredient that can trigger IBS symptoms.

However, you can still enjoy bold, spicy flavours by:

• Making your own low FODMAP Sriracha at home
• Using garlic-infused oil for that savoury depth
• Gradually testing tolerance to chilli during reintroduction

Remember, the low FODMAP diet is not about restriction forever; it’s about learning your limits and regaining food freedom safely and confidently.

FAQs About Sriracha and the Low FODMAP Diet