Overview
About Mango chutney
Mango chutney is a composite trigger: sweet, spiced and layered.
The mango and added sugar make it high in excess fructose and overall FODMAPs, while the onion and garlic that flavour most recipes add fructans, and the vinegar and dried fruit can bring sulfites. It also carries moderate histamine, tyramine and salicylate from the spices and fermentation, so a spoonful can hit several sensitivities at once.
Sensitivities
How Mango chutney scores
Watch for
What trips people up
- High in excess fructose and overall FODMAPs from the mango and added sugar, a common cause of bloating after a curry
- Onion and garlic in most recipes add fructans, a second FODMAP that hits many IBS sufferers hard
- Moderate sulfites, histamine, tyramine and salicylate from vinegar, dried fruit and warm spices, so reactions can be hard to pin on one cause
Diet fit
Where it fits
Swap ideas
More alternatives
FAQ
Common questions about Mango chutney
Why does mango chutney cause bloating?
Mango chutney combines two FODMAPs: excess fructose from the mango and sugar, and fructans from the onion and garlic in most recipes. Together they ferment in the gut and cause bloating, gas and cramping, which is why a small side of chutney can hit harder than the curry it comes with.
Is mango chutney low FODMAP?
No. It is rated high on both excess fructose and overall FODMAPs, and the onion and garlic add fructans on top. A low-FODMAP sweet accompaniment like cranberry sauce or a mint sauce is a safer choice.
What can I use instead of mango chutney on a sensitive gut?
Cranberry sauce and mint sauce are far lower in fructose and fructans and skip the onion and garlic, so they give you a sweet or sharp accompaniment without the FODMAP hit. If you just want sweetness, a drizzle of maple syrup is gentler on the fructose front.
References
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Ratings reflect the Triggerbites ingredient database and may vary with portion size and preparation.