Is mint sauce high in fodmaps?

FODMAPs status

Low

Find out whether mint sauce is high or low in fodmaps, see its exact rating, and check its FODMAP, salicylate, oxalate and diet compatibility all in one place.

Related checkers

Compare mint sauce across criteria

HistamineLow Histamine LiberatorsModerate FructansSafe GOSSafe FructoseLow PolyolsSafe

Sensitivity notes

Why fodmaps food checker matters

FODMAPs are fermentable carbohydrates that can cause digestive distress in sensitive individuals. They include fructose, lactose, fructans, galactans, and polyols. These sugars are poorly absorbed in the small intestine and ferment in the colon, potentially causing bloating, gas, and discomfort.

Start with a 2-6 week elimination phase, removing all high-FODMAP foods
Keep a detailed food and symptom diary to track your reactions
Reintroduce one FODMAP group at a time to identify your specific triggers

Triggers

HistamineLow

Histamine LiberatorsModerate

FODMAPsLow

FructansSafe

GOSSafe

FructoseLow

PolyolsSafe

GlutenSafe

LactoseSafe

Dairy ProteinsSafe

NightshadesSafe

SalicylatesModerate

OxalatesSafe

NickelSafe

SulfitesLow

NitritesSafe

GlutamatesSafe

TyramineSafe

CaffeineSafe

LectinSafe

Low FermentationLow

Diets

GlutenFit

InflammationAvoid

VeganFit

VegetarianFit

Paleo AIPAvoid

MediterraneanAvoid

DASH DietAvoid

EoE CompatibleFit

FODMAPsAvoid

Low FermentationAvoid

Priority ingredient notes

Serving size, prep, and portion notes for mint sauce

Mint sauce is the British condiment for roast lamb: finely chopped mint steeped in vinegar with a little sugar, thin and sharp, nothing like the sweet green jelly sold under a similar name elsewhere. Reading its grades tells you it is really two ingredients arguing. The mint brings salicylate, which lands at C, moderate, well below the E we grade fresh mint at, because a teaspoon of chopped leaf spread through a jar is a fraction of a handful of herb. The vinegar brings everything else: histamine B, histamine liberation C and sulfite B, none of which plain mint carries at all, since our mint entry grades A across all three. The sugar accounts for FODMAPs B and excess fructose B. Everything that usually complicates a condiment is absent: no dairy, no lactose, no nightshade, no nickel, no glutamates, and gluten grades A, though the vinegar is worth a second look if you are coeliac.

Watch for

Salicylate C, and it is the reason to be careful. Mint is one of the most salicylate-dense culinary herbs going, and mint sauce only grades moderate because it is diluted and eaten by the spoon. A generous puddle beside the lamb, on top of a day that already included tea, herbs and tomato, closes that gap quickly / The histamine and sulfite grades belong to the vinegar. Histamine B, histamine liberation C and sulfite B all appear here and none of them appear on fresh mint. If a mint sauce reaction reads as flushing, a blocked nose or a headache rather than the itch or rash of a salicylate response, the vinegar is the more likely culprit / Gluten grades A, but check which vinegar. Traditional British mint sauce is made with malt vinegar, which is brewed from barley, and Coeliac UK stopped listing barley malt vinegar products as suitable for coeliacs in January 2021 unless they are specifically labelled gluten free. A version made with wine or cider vinegar removes the question entirely / FODMAPs B and excess fructose B are sugar, and the sugar varies wildly by product. A sharp homemade sauce is barely sweetened, a supermarket jar can be considerably sweeter, and mint jelly is a different food again: it is set with sugar and grades nothing like this / Mint reaches most people from several directions at once, through gum, toothpaste, after-dinner mints and tea, so the sauce is rarely the whole salicylate story on a day when it caused trouble

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