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Worcestershire Sauce
Condimentum Worcestershire
High FODMAP
Contains Garlic
Contains Onion
Contains Molasses
Bottle of Worcestershire sauce

FODMAP/SIBO Rating

Avoid

Serving Size Consideration: 1 tablespoon

Safe Serving Size: 1 teaspoon

Active Compounds: Contains fructans from garlic and onions, and additional FODMAPs from molasses

Fermentation Level:
High

Digestive Impact

Why it's problematic: High risk for FODMAP-sensitive individuals

Specific symptoms: Bloating, gas, abdominal pain, and possible changes in bowel habits

Typical reaction time frame: Symptoms typically appear within 30 minutes to 4 hours after consumption

Individual variation: Reaction severity varies based on individual tolerance and serving size

Safe Alternatives

soy sauce

Soy sauce

fish sauce

Fish sauce

coconut aminos

Coconut aminos

Substitution ratio: 1:1 replacement ratio for most recipes

Processing Effects

Fermentation during production can increase FODMAP content

Aging process concentrates flavor but also FODMAP compounds

Stacking Considerations

Avoid combining with:

  • garlic
  • onion
  • molasses

Safe complementary foods: Can be used with olive oil, herbs, and most proteins in very small amounts

Reintroduction Guidelines
  1. Start with 1/4 teaspoon mixed into a full meal
  2. Wait 24-48 hours to assess tolerance
  3. If no symptoms, gradually increase to 1/2 teaspoon
  4. Maximum test portion should not exceed 1 tablespoon

Signs of success: No digestive symptoms within 48 hours of consumption

Hidden Sources

Common products containing garlic:

  • marinades
  • meat glazes
  • bloody mary mix
  • steak sauces
  • barbecue sauces

Alternative names: Worcester sauce, Worcestershire, fermented sauce

Individual Variables

Factors affecting tolerance:

  • Overall FODMAP tolerance
  • Portion size consumed
  • Current stress levels
  • Other high FODMAP foods consumed same day

Tip: Keep a food diary to track your individual tolerance threshold