plum sauce
Condiments & Sauces
Is plum sauce high in polyols?
Is plum sauce high or low in polyols? See its exact rating, how much counts as a portion, and its FODMAP, salicylate, oxalate and diet compatibility in one place.
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Compare plum sauce across criteria
Sensitivity notes
Why polyols food checker matters
Polyols (sugar alcohols) are found naturally in some fruits and vegetables, and are used as artificial sweeteners. They're poorly absorbed and can cause digestive symptoms, especially in IBS sufferers.
- Avoid sugar-free products with sorbitol, mannitol, xylitol, maltitol
- Stone fruits are naturally high in polyols
- Cooking doesn't reduce polyol content
- Avocado portion size matters - small amounts may be fine
- Cauliflower and mushrooms are common triggers
Sensitivities
What plum sauce contains
FODMAPs
Histamine & Amines
Plant compounds
Irritants
Additives
Allergens
Diet fit
Where plum sauce fits
Therapeutic diets
Lifestyle diets
Religious diets
What to know about plum sauce
Plum sauce is one of the highest polyol foods we grade. Plums are the classic sorbitol fruit, the same sugar alcohol that makes prunes work as a laxative, and boiling them down with sugar and vinegar into a thick glaze concentrates it further. That gives plum sauce our top grade for polyols, our top grade for FODMAPs overall, and our worst grade for low-fermentation and SIBO diets, all in a portion the size of a dipping dish. Moderate excess fructose and moderate fructans sit under that, so a single sauce can hit three FODMAP groups at once. What surprises people is what plum sauce is not. Unlike the fermented soy condiments it sits next to on the table, it grades clean for histamine, tyramine, gluten, lactose and dairy protein, because it is fruit, sugar and acid rather than brewed soybean. If duck pancakes leave you bloated and gassy but never flushed or headachy, that split is the reason.
Watch for
- Our top grade for polyols.Sorbitol is osmotic, meaning it pulls water into the bowel, and it does that at doses small enough to fit in a dipping saucer
- Highest FODMAP grade overall, with moderate excess fructose and moderate fructans underneath, so three separate fermentable groups arrive together
- Our worst grade for low-fermentation and SIBO protocols, which makes it one of the first condiments to remove if you are following one
- Moderate sulfites, which is normal for a preserved fruit base with vinegar.Relevant if sulfites give you wheezing, flushing or headache
- Graded pro-inflammatory, since the finished sauce is mostly sugar by weight, and moderate for both salicylates and oxalate
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Polyols Guide
Everything you need to know about polyols sensitivity and smart food choices.
Polyols (sugar alcohols) are found naturally in some fruits and vegetables, and are used as artificial sweeteners. They're poorly absorbed and can cause digestive symptoms, especially in IBS sufferers.
Sensitivity varies widely. What triggers one person may be fine for another. Track your reactions to find your personal threshold.
These foods are generally well-tolerated for Polyols sensitivity:
View all safe options
These foods have moderate levels and may be tolerated in small amounts:
These foods are high in polyols and may trigger symptoms:
View full list
If you're sensitive to Polyols, consider these strategies:
- 1Avoid sugar-free products with sorbitol, mannitol, xylitol, maltitol
- 2Stone fruits are naturally high in polyols
- 3Cooking doesn't reduce polyol content
- 4Avocado portion size matters - small amounts may be fine
- 5Cauliflower and mushrooms are common triggers
Pro tip: Keep a food diary to track your reactions. The Triggerbites app makes this easy with automatic pattern detection.
Want personalized tracking?
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Get the AppFAQ
Is plum sauce high in Polyols?
Polyols: higher signal - consider smaller servings or swaps.
Can I still eat plum sauce if I'm sensitive to Polyols?
Best to avoid or test carefully with a small amount.
What else should I check?
Check FODMAPs, Low Fermentation, and AIP next for a fuller picture.