Overview
About Gravy
Gravy is a hidden source of gluten and onion for a lot of people.
Traditional gravy is thickened with wheat flour, so it is high in gluten and adds fructans, and it is usually built on onion plus a stock cube or bouillon, which pushes it high in fructans and free glutamate. That combination makes gravy high-FODMAP and a frequent trigger even when the meal around it looks safe.
Sensitivities
How Gravy scores
Watch for
What trips people up
- Thickened with wheat flour, so standard gravy contains gluten and is off-limits on a celiac or gluten-free diet unless it is specifically made gluten-free
- High in fructans from both the wheat flour and the onion or onion powder that flavours most gravy, which is the FODMAP behind the bloating
- High in free glutamate from stock cubes, bouillon and gravy granules, a trigger for people sensitive to MSG-like umami
- Often carries a moderate sulfite load from commercial stock and gravy mixes
Diet fit
Where it fits
Swap ideas
More alternatives
FAQ
Common questions about Gravy
Does gravy contain gluten?
Usually yes. Most gravy is thickened with wheat flour, and many gravy granules and mixes are wheat-based too, so standard gravy contains gluten and is not safe on a celiac or gluten-free diet. A cornstarch-thickened, gluten-free-stock version avoids the gluten, but check the label rather than assuming.
Why is gravy high FODMAP?
Two reasons. The wheat flour thickener and the onion (or onion powder) that flavours most gravy are both high in fructans, a fermentable FODMAP. On top of that, stock cubes and bouillon add free glutamate. So even a small ladle can trigger bloating and gut symptoms.
References
Read the background
Ratings reflect the Triggerbites ingredient database and may vary with portion size and preparation.