Which Gluten-Free Sauces Are Suitable for a Low FODMAP Diet?

Finding flavorful options that won’t upset sensitive stomachs or trigger allergic reactions can be challenging. Which gluten-free sauces are suitable for a low FODMAP diet? From umami-rich classics to zesty newcomers, these 10 deliver bold flavor while staying gentle on the gut.

1. San-J — The Gold Standard in Digestive-Friendly Sauces

This No Soy Tamari is for consumers with allergies to some raw ingredients. It swaps soybeans for peas, but the brewing method remains the same. The pea protein has all the necessary amino acids and reduces your risk of heart disease and diabetes. No Soy Tamari is also umami-rich, similar to traditionally brewed soy sauce.

San-J has been operating in the U.S. for over 200 years and claims to manufacture the world’s best tamari soy sauce. The heritage brand traces its humble origins to 1804 Japan, where it began as a family-run tamari and miso brewer. Today, it has production factories in the U.S., Canada and beyond under the capable leadership of the eighth-generation decision-makers.

The maker blends the family heirloom brewmaster recipe with innovative processes to deliver high-quality sauces. The Tamari Soy Sauce collection is a brew of 100% organically grown soybeans, a little water and salt — no wheat or additives. Aging extends up to six months. It is at this stage that the fermenting mixture develops depth and umami.

Tamari Splash brings a trio of exciting flavors to the table. The series — Citrus, Umami, Sweet — has healthier profiles than other table sauces. These varieties contain 55-70% less sodium than ordinary soy sauce, making them ideal as a low-salt condiment for people watching their salt intake.

Whatever you pick, these sauces have undetectable FODMAPs. Every bottle is non-GMO Project verified and certified as gluten-free, vegan and kosher-friendly.

Key Features

• Over two centuries of brewing heritage
• Certified organic and gluten-free with no additives
• 30% more umami than ordinary soy sauce
• Zero artificial additives or preservatives
• Multiple collections are available

2. Fody Foods — Digestive-Friendly Flavor Specialists

This Taco Sauce and No Soy Teriyaki Sauce and Marinade are specially formulated to deliver robust flavors without compromising digestive comfort. The Taco Sauce combines tomatoes, spices and natural flavors to manufacture zesty condiments suitable for various dishes. Meanwhile, the Teriyaki Sauce blends tamari with pineapple concentrate, inspiring a sweet-savory taste profile that complements dishes like stir-fries.

Fody Foods’ specialty is manufacturing products that support low FODMAP diets, particularly for people with digestive sensitivities. As a guarantee, it avoids using high FODMAP ingredients like garlic and onion. Most of its sauces are gluten-free with several no-soy varieties.

The enterprise’s commitment to clean labeling promotes transparency, making it easier for consumers to identify suitable products. Fody Foods is a one-stop shop for those seeking health-conscious dietary preferences.

Key Features

• Specifically formulated for low FODMAP diets
• High focus on digestive health in product development
• Certified gluten-free across all products
• No artificial preservatives or additives
• Clean label transparency
• Wide variety of products

3. Kikkoman Gluten-Free — Traditional Taste Meets Modern Needs

Kikkoman Gluten-Free products range from soy sauces to tamari types, poke, hoisin, teriyaki and even 50% low-sodium. Whatever the product, the global brand is known for its signature classic umami flavor. It uses an ancient brewing technique to develop the depth and complexity expected from Kikkoman with zero wheat, making it ideal for people with gluten sensitivities.

While not specifically formulated for low-FODMAP regimens, its simple ingredient composition intentionally avoids high-FODMAP components like garlic and onion. Kikkoman’s extensive product line ensures there’s a suitable sauce for any application. Some — like the 50% Less Sodium Gluten-Free Tamari Soy Sauce — can be used as a dip, marinade, cooking, dressing and more. Kikkoman’s reputation for quality, consistency, product flavor and performance earns it third place.

Key Features

• Brewed using traditional methods
• Ice-based gluten-free formula
• Simple, clean ingredient list
• Multiple size options available
• Established brand reputation
• Multiple applications

4. Coconut Secret — Nature’s Soy-Free Alternative

If you’re looking for a gut-friendly alternative to traditional soy sauce, Coconut Secret’s Coconut Aminos sauce ticks the boxes. This condiment is derived from the fermented sap of coconut palms. It boasts slightly sweet and less salty flavor profiles, making it suitable for diverse culinary applications, including stir-fries, marinades and dressings.

Lower sodium content compared to soy sauce appeals to health-conscious consumers aiming to reduce sodium intake. Additionally, coconut aminos exclude common allergens like soy and wheat. While not officially certified as zero FODMAP, the absence of high FODMAP ingredients suggests potential tolerability for those following such diets.

Coconut Secret produces their aminos from organic coconut sap without GMOs, MSG or additives, ensuring clean labels. The brand pioneered coconut-based condiments in health food markets, establishing credibility among conscious consumers.

Key Features

• Made from fermented coconut palm sap
• 65% less sodium than traditional soy sauce
• Soy-free and gluten-free certified
• Organic and non-GMO ingredients
• Clean label with minimal processing
• Sustainable coconut farming partnerships

5. Bragg Liquid Aminos — Protein-Packed Flavor Power

Bragg Liquid Aminos is a gluten-free seasoning derived from soy protein. It offers a savory, umami-rich flavor akin to traditional soy sauce. Production occurs through acid hydrolysis, where non-GMO verified soybeans are soaked and left for extended periods to break down into amino acids. This time-intensive process creates the umami-rich profile, even though the liquid seasoning contains zero wheat and alcohol.

While it contains soy, making it unsuitable for soy-free diets, its gluten-free status caters to those avoiding wheat. Bragg Liquid Aminos proves versatile, enhancing taste in stir-fries, soups and marinades. However, its higher sodium content compared to some alternatives may concern individuals monitoring their sodium intake.

Though not specifically formulated for low FODMAP diets, the ingredient lists show high FODMAP components, potentially making it tolerable for some. Bragg’s commitment to non-GMO ingredients and clean labeling aligns with health-conscious consumer preferences.

Key Features

• 16 essential amino acids included
• Unfermented soy protein base
• Non-GMO soybean sourcing
• No added salt formula
• Family-owned brand since 1912

6. Lee Kum Kee — Gluten-Free Oyster Sauce Excellence

This Gluten-Free Oyster Sauce delivers a rich, delectable taste characteristic of conventional oyster sauces. Its zero-wheat content makes it safe to enjoy with gluten-free meals and snacks. Production uses oyster extract, sugar, salt and modified corn starch, enriching umami profiles in different recipes.

Lee Kum Kee’s sauce effectively enhances stir-fries, marinades and glazes. While oyster sauces vary in FODMAP content, this brand’s ingredient list lacks high-FODMAP components like garlic and onion.

Its reputation for quality and authenticity ensures consumers receive products that uphold traditional flavors while respecting food restrictions. The versatility in Asian and fusion cuisines makes it a valuable pantry addition for those seeking depth of flavor without gluten.

Key Features

• Follows an authentic Chinese 
• Real oyster extract base
• Modified corn starch thickening
• Strong umami depth
• Asian cuisine authenticity
• Gluten-free certification maintained
• Over 100 years of experience

7. Red Boat — Pure and Potent Fish Sauce Mastery

Red Boat Fish Sauce is renowned for its intense fragrance and taste. It is made exclusively from wild-caught black anchovies and sea salt without additives or preservatives. Even with a two-ingredient composition, it creates a potent umami flavor that enhances various dishes, from soups and stews to marinades and dipping sauces.

The fish sauce’s gluten-free and additive-free ingredients cater to people with specific dietary needs. Due to fermentation processes and the absence of fermentable carbohydrates, fish sauce remains inherently low in FODMAPs, though individuals with sensitivities should consult their health care professionals.

Red Boat’s commitment to traditional fermentation methods and high-quality ingredients ensures its products retain authentic taste while aligning with health-conscious dietary preferences. Production occurs on Phu Quoc Island using traditional wooden vats for fermentation.

Key Features

• Only two ingredients — anchovies and sea salt
• Zero additives 
• The fermentation process takes a minimum of 12 months
• Sustainable fishing partnerships

8. Big Tree Farms — Paleo-Friendly Innovation

Big Tree Farms was founded in 2023 by a couple who moved to Indonesia to work in the sustainable agriculture sector. From humble beginnings, it has expanded to accommodate global consumers and is currently the biggest sustainable supplier of coconuts worldwide.

The Organic Soy-Free Ponzu is another innovative blend. This all-natural special formulation contains coconut aminos water — coconut blossom nectar, Balinese sea salt, lemon and orange juice concentrate — rice vinegar and cayenne pepper. It is sweet and tangy with a hint of spiciness.

Big Tree Farms’ business model is primarily informed by the brand’s mission to produce quality foods while contributing to the planet’s health. Ponzu sauce production is done in small batches, sustaining regenerative farming while keeping production and storage costs low.

Like all Big Tree Farms seasonings and marinades, this sauce is soy-free, contains no gluten, has zero refined sugarsl and supports vegan, paleo and even low-FODMAP diets. The multipurpose ponzu delivers a burst of flavors, whichever way you use it. It makes for a delectable meat and vegetable marinade, a delicious dipping sauce, and a poke bowl topper.

However, it contains ingredients such as garlic and onion powders, which are high in FODMAPs and may not suit individuals on strict low-FODMAP diets. Despite this, its clean-label formulation and alignment with specific dietary lifestyles make it a worthy choice among health-conscious consumers.

Key Features

• USDA Organic verified and certified by the Non-GMO Project
• All organic ingredients are
• Uses highly nutritious coconut aminos
• No artificial preservatives

9. Sky Valley — Sweet Meets Zesty

Sky Valley has a vegan, non-GMO General Tso sauce that harmoniously blends sweet, tangy and savory flavors into one condiment. It is made with organic ingredients like tamari, natural cane sugar, dried ginger and water. The gluten-free status caters to individuals avoiding wheat.

However, it contains onion and garlic, which are known to have high FODMAPs. Despite this, its authentic, around-the-world flavor profiles make it perfect for elevating flavor in stir-fries, grilled meats, vegetables and the famously dubbed General Tso chicken. Sky Valley’s commitment to organic and clean-label products continues to attract health-conscious consumers in the U.S. and beyond.

Key Features

• USDA Organic certification
• Small-batch production
• Glass bottle packaging
• Operational for more than 10 years

10. Ocean’s Halo — Seaweed-Based Innovation

Ocean’s Halo Less Sodium No Soy Sauce is a modern-day take on heritage brewing recipes. This soy-free alternative substitutes soybeans with ethically sourced kelp extract as the base ingredient. Some seaweed varieties’ protein content accounts for 47% of the plant’s dry weight. This proprietary approach takes advantage of the protein in marine vegetables to produce umami-flavored sauces without soy.

The absence of soy and wheat means the sauce has no gluten. This makes it a healthy condiment for someone with a FODMAP intolerance or soy allergy. Sea vegetables also contain many beneficial nutrients and fiber, contributing to general wellness. For instance, alginate reduces fat production. While the FODMAP diet isn’t intended for weight loss, this kelp soy sauce could be a good addition if you’re trying to shed a few pounds.

If you’re on a low-sodium diet, you might want to monitor consumption of seaweed-based foods due to their high salt content. If you’re taking blood thinners or have an underlying condition that affects the kidneys and thyroid, consult a health care professional for guidance. The sauce also contains high FODMAP ingredients garlic and onion.

Key Features

• Unique, seaweed-based formula
• Contains 40% lower sodium content
• Supports sustainable marine agriculture
• Environmental consciousness

Methodology

To determine which gluten-free sauces are suitable for a low FODMAP diet, every product was meticulously scrutinized and ranked based on:

• Product composition: The sauce shouldn’t be high in FODMAP ingredients.
• Acquired certifications: Brands holding recognized accreditations that prove sauces are gluten-free, non-GMO, kosher and vegan were prioritized.
• Flavor profiles: The more a product has, the higher the ranking.
• Scope of application: Sauces that can be used in more than one way made the cut.
• Consumer reviews: What are consumers saying about the condiment?

Pick Your FODMAP-Friendly Sauce Without the Fuss

The next time someone asks, “Which gluten-free sauces are suitable for a low FODMAP diet?” you have the answers. From premium tamari to coconut aminos alternatives, these organic savory condiments prove that people with dietary restrictions needn’t sacrifice flavor or variety. Take your pick and transform every meal into a satisfying, symptom-free experience that your taste buds and digestive system will celebrate.

 

Want to unlock greater wellness?

Listen to our friends over at the Wellness + Wisdom Podcast to unlock your best self with Dr. John Lieurance; Founder of MitoZen; creators of the ZEN Spray and Lumetol Blue™ Bars with Methylene Blue.