Overview
About Chili garlic sauce
Chili garlic sauce is loaded with fresh garlic, which makes it very high in fructans, one of the FODMAPs most likely to cause bloating and gas.
The chili adds a moderate nightshade note, but the garlic is the real story here: this is a garlic-forward condiment, more garlic-driven than sriracha, so even a spoonful can set off IBS symptoms in FODMAP-sensitive people.
Sensitivities
How Chili garlic sauce scores
Watch for
What trips people up
- Very high in fructans from the garlic, a top FODMAP for bloating, cramping and gas
- Rated poor for SIBO because that garlic ferments readily in the gut
- Moderate nightshade from the chili, plus some fermentation-related histamine, so reactions can stack
Diet fit
Where it fits
Swap ideas
More alternatives
FAQ
Common questions about Chili garlic sauce
Is chili garlic sauce low FODMAP?
No. Chili garlic sauce is packed with fresh garlic, which is extremely high in fructans, a FODMAP that commonly causes bloating and gas. Even small amounts can be a problem on a low FODMAP diet. A garlic-infused oil gives the flavor without the fructans, since fructans do not dissolve into oil.
Why does chili garlic sauce bother my stomach more than plain hot sauce?
The difference is the garlic. Plain hot sauces are mostly pepper and vinegar, but chili garlic sauce is heavy on fresh garlic, and garlic is one of the highest fructan foods there is. Fructans ferment in the gut and are a leading cause of IBS-style bloating, so the garlic, not the chili, is usually what upsets a sensitive stomach.
References
Read the background
Ratings reflect the Triggerbites ingredient database and may vary with portion size and preparation.