My '3 Ways' Gluten Free Teriyaki Sauce Recipe (low FODMAP) (2024)

FAQs

Is teriyaki sauce OK for IBS? ›

Teriyaki sauce contains garlic, and depending on the product or recipe, it may also contain honey or high fructose corn syrup. That spells trouble for IBS sufferers on the low FODMAP diet.

Soy sauce – Soy sauce is low FODMAP up to 42 gram per serving, 2 tablespoons. Tamari, gluten-free soy sauce, has not been tested, but because soy sauce is low FODMAP, tamari probably is too. Ketjap – Ketjap is sweet soy sauce and is low FODMAP up to 20 gram per serving, 1 tablespoon.

It adds a delicate sweetness to grilled, broiled, roasted or braised foods, before, during or after cooking. Kikkoman® Gluten-Free Teriyaki Marinade and Sauce is Certified gluten-free by the Gluten Intolerance Group of North America (GIG).

Not all gluten free products are low FODMAP. Just because a product says it is gluten free that does not mean it is always safe for the low FODMAP phase of the diet. Gluten free products often lack fibre and flavour.

Gluten free soy sauce should be low FODMAP up to two tablespoons. Find low FODMAP food faster with the Fig app!

Many Asian dishes are FODMAP-friendly, as they include gluten-free Tamari Soy Sauce as a low-FODMAP alternative to typical soy sauce. Asian cuisines also typically call for low-FODMAP herbs and spices, such as lemongrass, turmeric and coriander.

There is some overlap with the Low FODMAP and a gluten-free diet, as gluten and FODMAPs are often found in the same food products. The main grains that contain gluten (wheat, rye and barley) are also high in FODMAPs, mainly oligosaccharides. This is why many gluten-free food products are also Low FODMAP.

Balsamic Vinegar: A low FODMAP serving is 1 tablespoon or 21 grams. Larger servings contain higher amounts of excess fructose. Dijon Mustard is low FODMAP in servings of 1 tablespoon or 23 grams. Feta cheese: A low FODMAP serving is 3 tablespoons or 40 grams.

This product has 2 ingredients with gluten and 2 ingredients that may have gluten. Which diet do you follow? Follow more than one?

Why isn t teriyaki sauce gluten-free? ›

Traditionally, teriyaki sauce is made with soy sauce, which is not gluten-free because it contains wheat.

Traditional teriyaki sauce uses soy sauce as an ingredient, and since traditional soy sauce is made with wheat, that makes teriyaki sauce not gluten-free.

The most common digestive disorder affected by an intolerance to FODMAPs is IBS or irritable bowel syndrome, apart from Crohn's disease, ulcerative colitis, and other inflammatory bowel disorders (IBD).

Another small study from 2022 found that following a gluten-free diet improved pain frequency and severity. Some doctors recommend that people with IBS avoid gluten to see if their symptoms improve. If gluten worsens your symptoms, you may want to try a gluten-free diet.

This led to the hypothesis that a subgroup of IBS patients could develop mild immune or functional alterations in the absence of celiac disease. Gluten proteins are indeed insufficiently degraded by gut proteases, leaving undigested peptides that could trigger innate immune mechanisms that may be of importance in IBS.

Tomato-based sauces, such as marinara or tomato puree, can be a great option for IBS sufferers. Make sure to choose sauces that do not contain high-FODMAP ingredients like garlic or onion. Opt for varieties that are low in added sugars and sodium for maximum health benefits.

Consuming large amounts of teriyaki sauce can put a strain on the digestive system, making it harder to break down and absorb the nutrients from the sauce. It is recommended to consume teriyaki sauce in moderation to avoid any digestive discomfort.

Made from fermented soy beans and wheat, soy sauce is low FODMAP. Tamari, a Japanese version of soy sauce made from only soybeans, is also low FODMAP. Tamari is a perfect swap for traditional soy sauce if you have Celiac disease and/or cannot tolerate gluten.