Is worcestershire sauce whole30-compatible?

Watch for

• Gluten depends entirely on the vinegar.Malt vinegar is made from barley, so traditional British Worcestershire is not coeliac safe, while the US Lea and Perrins formula is made with distilled white vinegar and carries a gluten-free label. Own-brand and imported bottles vary, so read the vinegar line rather than the front of the label.
• Moderate on sulfites, from the vinegar and molasses base and sometimes from added preservative.Worth knowing if wine, dried fruit or pickled foods give you wheezing, flushing or headaches, since a few dashes across a day add up quietly.
• Made with fermented anchovies, which rules it out for vegans and for anyone with a fish allergy.It is one of the most commonly overlooked hidden fish ingredients in restaurant food, especially in Caesar dressing, steak marinades, gravies and cocktail mixes.
• Matured for months, so it does carry histamine, tyramine and free glutamate, but all three rate mild rather than high at teaspoon quantities.If your fermented-food reactions are severe the dose still counts, particularly in a marinade that uses several tablespoons.
• Onion and garlic appear on the label yet the sauce rates low on fructans, because the quantity per serve is so small.A dash is generally workable on low FODMAP; a recipe that pours in a quarter cup is a different calculation.