Low FODMAP Ketchup Recipe

I’m guilty. I’m an adult and I like ketchup. I’m not sure when ketchup for adults became uncool, but I must have missed the memo. Sure, I have grown out of eating it on everything from spaghetti to sirloin, but there’s nothing like a burger and fries with ketchup.

For those on the low FODMAP diet, ketchup is one of those foods that is out due to the high fructose corn syrup. Even natural ketchup is usually out due to the addition of onion and/or garlic. I thought I would have to go without ketchup until I began experimenting and came up with this delicious low FODMAP ketchup recipe. French fries, beware.

Low FODMAP Ketchup Recipe

Low FODMAP Ketchup Recipe


    • 12 oz Tomato Paste
    • 1/2 Cup Dark Brown Sugar
    • 1/2 teaspoon Dry Ground Mustard
    • 1/2 teaspoon Kosher Salt
    • 1/2 teaspoon Cinnamon
    • 1/4 teaspoon Ground Clove
    • 1/4 teaspoon Gluten Free Asafoetida Powder (Garlic & Onion Replacement)
    • 1/4 teaspoon Cayenne Pepper
    • 2/3 Cup Water
    • 4 Tablespoons White Wine Vinegar


  1. Mix all ingredients together until Brown Sugar is completely dissolved.
  2. Store in a refrigerated airtight container.
  3. Enjoy as needed for the next 3-4 weeks.

Like this recipe? Let me know what you think and explore more low FODMAP recipes.


16 thoughts on “Low FODMAP Ketchup Recipe

      • Hi guys, great looking tomato sauce (ketchup). I hate to bring bad news but tomato paste is technically high FODMAP not due to added ingredients but because it is so concentrated that the co-transport method of absorption can become overwhelmed. A little bit added into pasta sauce might be ok but 12oz might be too much for some. If you can tolerate it, though, great! Lucky you! I can’t wait to try your spinach dip recipe, it looks relish. 🙂

        • I forgot to add that you could of course argue that a small serving of this might be safe as it might not be too much of a fructose load. Damn this tricky and confusing intolerance! Coeliacs seems so cut and dry compared to FM.

          • My gut is pretty sensitive, but I’ve been able to indulge in this ketchup – I think the trick is that it doesn’t contain the onion, garlic and high fructose corn syrup as well. That is a deadly combination for me! It’s too bad that commonly found items on the grocery store shelves always seem to have so many ‘extra’ ingredients. This recipe is a keeper for me!

            • As I said, if you can tolerate it, great! It’s all about the FODMAP/fructose load and learning to stick within your boundaries. 🙂 I would have just added a caveat to beware the tomato paste, so people go into it knowing it’s potentially a food trial.

  1. This recipe looks great and I’ve actually posted a link on my blog for it, which I hope is ok. I’ll definitely be trying this out.

    Does anyone know of any commercially produced tomato ketchups that have either no garlic or onion or only a small amount?

    Many thanks!

      • Archer Farms (a Target brand) makes a ketchup with bourbon and molasses that has none of those three ingredients. I’m not as well educated about the intricacies of this diet as so many others, but I tolerate it well and like the distinctive flavor!

  2. Instead of tomato paste, I use diced tomatoes or fresh roma tomatoes run thru the blender, then drained through cheesecloth. I still stick to 1 tbsp. serving. Since I am looking for a taste I use 1 TBSP of molasses instead of the large amount of brown sugar.

  3. Could this be canned and stored, and also could it be used as a low fo fodmap tomato chutney/relish for gluten free crackers and cheese

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