10 Delicious Low FODMAP Sauce Recipes for Sensitive Stomachs

Finding a good sauce when you have a sensitive stomach can be a real struggle. Most store-bought options are loaded with ingredients that just don’t sit right. I’ve spent way too many evenings searching labels and coming up empty. So, I started making my own low FODMAP sauces at home. It turns out, you don’t have to give up flavor to eat comfortably. Here are ten simple and tasty low FODMAP sauce recipes that have become regulars in my kitchen. They’re easy to whip up, and you probably already have most of the ingredients. Your gut will thank you, and your meals won’t be boring anymore.

Key Takeaways

• Low FODMAP sauces can bring flavor back to meals without upsetting sensitive stomachs.
• Homemade options let you control what goes in, making it easier to avoid problem ingredients.
• Many classic sauces, like ranch and guacamole, can be made low FODMAP with a few tweaks.
• You don’t need fancy ingredients—simple swaps make a big difference.
• Trying new low FODMAP sauce recipes can make eating with dietary restrictions more enjoyable.

1. Tahini Dressing

Tahini dressing is a creamy sauce that comes together quickly, making it perfect for last-minute salads or grain bowls—plus, it won’t upset sensitive stomachs when kept low FODMAP. The nutty flavor of tahini pairs well with both roasted vegetables and fresh greens, while the simple ingredient list keeps things gentle.

Here's how I usually whip it up at home:

1. Mix tahini, fresh lemon juice, water, and a pinch of salt in a small bowl.
2. Whisk until smooth—add more water if you like it thinner.
3. Finish with a dash of maple syrup or a trickle of garlic-infused oil for extra flavor (just make sure the oil is FODMAP-friendly).

Sometimes I keep a jar of it in my fridge and find myself drizzling it across everything from grilled chicken to leftover rice. It’s safe, quick, and goes with almost any meal.

When you're dealing with a sensitive stomach, simple sauces like this can really add some variety without all the stress or guesswork.

2. Sweet Chili Sauce

Sweet chili sauce is a real game-changer for anyone who loves a little kick of sweetness with their food but needs to watch out for stomach trouble.

This low FODMAP version brings the tangy, spicy, and sweet flavors you crave—without any of the usual garlic or onion that can cause discomfort. It’s so easy to make at home, and I promise, it’s way fresher than anything you’ll get from a store shelf. The best part? You get to control the heat level and the sweetness, so it’s never too much or too little.

Here’s what you’ll need for a basic low FODMAP sweet chili sauce:

1. Fresh ginger (peeled and grated)
2. Lime zest and juice
3. Rice vinegar
4. Sugar
5. Red chili flakes or fresh mild red pepper
6. Water
7. Cornstarch to thicken
8. Salt

If you want detailed, step-by-step instructions, combine all ingredients in a jar and shake well for a tried-and-true sweet chili sauce.

Table: Key Ingredients & Their Roles

Ingredient	Purpose
Ginger	Adds zing and warmth
Lime	Brings freshness and tartness
Vinegar	Tangy backbone
Sugar	Sweetness and balance
Chili Flakes	Heat and color
Cornstarch	Thickness and glossy finish

• Pour this sauce over grilled chicken or shrimp for a super-fast flavor boost
• Drizzle on roasted veggies or a quick stir-fry
• Use as a dipping sauce for rice paper rolls or gluten-free dumplings

Quick tip: Keep a jar of this sauce in your fridge—meal prep gets so much easier when you’ve got a delicious, gentle-on-the-belly flavor boost ready to go.

3. Peanut Lime Sauce

Peanut lime sauce is one of those things I love having on hand for noodle bowls, grilled meats, and even as a dip for crunchy veggies. What makes it a game-changer for sensitive stomachs is using everyday, low FODMAP ingredients while keeping all the punchy flavor.

This sauce comes together with just a handful of pantry basics:

• Creamy, natural peanut butter (look for one with no added sweeteners)
• Fresh-squeezed lime juice for tangy brightness
• Tamari or low sodium soy sauce for the salty base
• A small amount of maple syrup or rice syrup for gentle sweetness
• A splash of garlic-infused olive oil (for those who miss that garlic scent without the gut upset)
• Water to thin to your perfect consistency

Here’s a simple way to mix it up:

1. Whisk peanut butter, lime juice, tamari, and maple syrup in a bowl until smooth.
2. Stir in garlic-infused oil, then add water until it’s as thick or thin as you like.
3. Taste and adjust—maybe a dash more lime if you’re into sharp flavors!

If you’re prepping ahead, it’ll keep well in the fridge for up to a week.

Key Ingredients	Quantity (Typical Batch)
Peanut Butter	1/4 cup
Lime Juice	2 tbsp
Tamari (or soy sauce)	1 tbsp
Maple Syrup	1 tsp
Garlic-infused Oil	1-2 tsp
Water	2-4 tbsp (as needed)

This peanut lime sauce delivers a perfect balance of creamy, salty, sweet, and bright without causing that all-too-familiar stomach discomfort. It’s my go-to whenever I need something both comforting and safe for a sensitive gut.

4. Tartar Sauce

Tartar sauce is one of those condiments you might not think about until you’re staring down a plate of crispy fish or roasted veggies—then suddenly, you can’t do without it. A creamy, tangy tartar sauce can really bring out the best in simple foods without overwhelming sensitive stomachs. The classic version relies heavily on pickles and onions, but there’s a better way for low FODMAP eaters to enjoy it, too.

Here’s how I whip up a batch that’s gentle but never boring:

1. Use a base of lactose-free mayonnaise—make sure it’s plain, not flavored.
2. Add chopped dill pickles (look for ones without garlic or onion in the brine).
3. Stir in a squeeze of fresh lemon juice for brightness.
4. Add a tablespoon of chopped fresh herbs like parsley or chives (the green tops only for chives).
5. Finish with a small spoonful of capers and a few cracks of black pepper.

For anyone avoiding high histamine foods or just needing variety, swapping ingredients can keep things safe and satisfying—these low histamine sauce ideas are a good place to find even more substitutes.

I know what it’s like to really miss the sharp, creamy bite of a good tartar sauce. Once you see how easy it is to make a version that won’t upset your stomach, you’ll want to keep it around for everything from fries to grilled chicken. The trick is using fresh, simple ingredients and skipping the usual garlic and onions without sacrificing on taste.

A homemade low FODMAP tartar sauce keeps in the fridge for up to a week, and it’s flexible—try adjusting the herbs or adding a dash of mustard for something new each time.

5. Guacamole

Guacamole is a party staple that doesn't have to be off limits for those with sensitive stomachs. Traditional versions often sneak in onions and garlic, two big offenders for anyone following a low FODMAP diet. This recipe skips those, but still packs in flavor and creaminess thanks to ripe avocados and fresh herbs.

Here's a simple approach to making low FODMAP guacamole:

1. Scoop the flesh from 2 ripe avocados into a bowl.
2. Add the juice of half a lime or lemon for a bit of tartness.
3. Stir in chopped tomato, a small amount of chopped cilantro, and a sprinkle of salt.
4. If you want a bit of kick, a sliced mild chili pepper or a sprinkle of green onion tops (the green part only) works.

And that's all there is to it—just mash everything up with a fork. If you like a chunkier dip, leave it rustic; for smoother guac, keep mashing!

Ingredient	Serving Size	FODMAP Friendly?
Avocado	1/8 whole (max)	Yes
Lime/Lemon Juice	1 tbsp	Yes
Tomato	1/2 fruit (max)	Yes
Cilantro	Fresh sprig	Yes
Green Onion Tops	1 tbsp chopped	Yes
Salt	Pinch	Yes

Even without onions or garlic, this guacamole feels bright and fresh—no one at your table will miss a thing.

Serve it with corn chips, rice crackers, or small piles of fresh veggies for dipping. It’s a quick win for snacks or parties! If you’re making it ahead, press plastic wrap directly onto the surface to keep it from turning brown.

6. Vegan Avocado Green Goddess Dressing

When you're craving something rich without the gut drama, this Vegan Avocado Green Goddess Dressing is pretty much perfect. Avocado is the secret here, giving the sauce that thick, creamy texture and lots of flavor without any dairy.

What you'll need:

• 1 ripe avocado
• 1/2 cup packed fresh parsley and basil (mix equally if you can)
• 2 tablespoons chives or green tops of scallions (just the green parts)
• Juice from 1 large lime (about 2 tablespoons)
• 3 tablespoons olive oil
• 2 tablespoons water (add more to thin as needed)
• Salt and black pepper to taste

Blend it all together until smooth. You'll know it's ready when it looks like something you'd want to dip carrot sticks in, or even drizzle over some roasted potatoes.

Here's a quick reference for the basic nutrition of one serving (about 2 tablespoons):

Calories	Fat (g)	Carbs (g)	Protein (g)
75	7	3	1

It’s amazing how just a handful of herbs and one avocado turn into something so tangy and satisfying. Homemade really beats store-bought here, especially for sensitive stomachs.

I like to use this over salads, but it's also great as a dip for fresh veggies or grilled chicken. Plus, it takes about five minutes flat from start to finish, so you won't even break a sweat.

7. Hummus

Classic hummus is usually a no-go for people with sensitive guts because it’s made with loads of chickpeas and often has a hit of garlic. But you don’t have to skip this creamy dip entirely—there are ways to make it low FODMAP and still satisfy your snack cravings! The trick is using canned chickpeas and skipping raw garlic altogether. Canned chickpeas are FODMAP-friendly in small servings because the troublesome sugars leach into the liquid that you drain away.

To make a simple low FODMAP hummus, here’s what I do:

1. Rinse and drain one can of chickpeas thoroughly.
2. Add fresh lemon juice, a few tablespoons of tahini, a glug of garlic-infused olive oil (make sure it’s pure oil, not mixed with chunks of garlic), and a little salt.
3. Blend everything until smooth, adding water if you want a lighter texture.

If you like extra flavor, you can toss in some smoked paprika or cumin. Serve it alongside cucumber rounds, carrot sticks, or gluten-free crackers—it’s especially welcome at gatherings because almost everyone can try it without worry.

Here’s a quick look at the key swaps for making hummus low FODMAP:

Ingredient	Standard Hummus	Low FODMAP Swap
Chickpeas	Cooked or canned	Canned, well rinsed and drained (max 1/4 cup per serve)
Garlic	Fresh	Garlic-infused olive oil (pure oil only)
Tahini	Included	Included
Lemon juice	Included	Included

When you stick with the right portions, this adapted hummus is smooth, tasty, and way easier on your stomach than the usual garlic-loaded stuff. Perfect for sharing... or keeping all to yourself on a snack platter after a long day.

8. Eggplant Dip

This eggplant dip, often known as baba ghanoush, is a real treat for anyone needing a gentle touch on their stomach. Roasted eggplant gets super smoky and creamy, making the dip rich and smooth without being heavy. You don’t need tons of fancy ingredients to pull this off, either. A little tahini, lemon juice, olive oil, and fresh parsley is all it takes. Best of all, it skips the high FODMAP triggers, so even sensitive folks can dip in without worry.

Here’s how I usually whip it up:

1. Roast a couple of whole eggplants in the oven until the skins are charred and the flesh is soft.
2. Scoop out the insides, and mash or blend them with a tablespoon or two of tahini, a good squeeze of lemon, a drizzle of olive oil, and some chopped parsley.
3. Add salt and pepper to taste. Give it a final stir, and you're done.

This dip works with gluten-free crackers, slices of cucumber, or even just by the spoonful if you can’t resist. The flavors are mild, so it pairs up nicely with grilled chicken or salmon, too.

For anyone tired of bland, "safe" foods, this eggplant dip brings real flavor but stays gentle enough for a sensitive gut. It’s a nice way to sneak some veggies into your day without feeling like you’re on a diet.

9. Ranch Dressing

Honestly, ranch dressing feels like an American classic. The tricky thing if you’re on a low FODMAP diet? So many store-bought versions are loaded with garlic, onion, and all sorts of other high FODMAP ingredients. But you can make your own creamy ranch right at home without any of that—just a handful of basics like lactose-free yogurt, a bit of mayo, some herbs, and a punch of tang from vinegar or lemon juice.

Making your own low FODMAP ranch means you control exactly what goes in—no mystery ingredients. It’s way easier than you might think. All you need to do is:

• Start with a cup of lactose-free yogurt (or mayo for extra richness)
• Add 2-3 teaspoons of low FODMAP ranch-style seasoning (easy to find or whip up yourself)
• Mix in fresh chives, dill, and parsley
• Season with salt and pepper, and a splash of vinegar or lemon juice to taste
• Whisk it up, chill, and that’s it!

If you haven’t tried it yet, mixing Low FODMAP Ranch-Style Seasoning with lactose-free yogurt really does the trick, giving you classic flavor in minutes.

Ingredient	Low FODMAP?	Substitution (if needed)
Lactose-free yogurt	Yes	Lactose-free sour cream
Mayonnaise	Yes	Skip or use vegan mayo
Fresh chives, dill, parsley	Yes	Use dried if fresh not available
Vinegar/lemon juice	Yes	Any mild vinegar

A homemade low FODMAP ranch isn’t just for salads—try it with carrot sticks, roasted potatoes, or even as a pizza dip. Once you make it from scratch, you probably won't want the bottled kind again.

10. Tzatziki

Tzatziki is one of those sauces that always feels super fresh but can sometimes be a pain for people with sensitive stomachs, thanks to garlic and lactose in the usual versions. But guess what? It's easy to make it low FODMAP and still get all that creamy, tangy goodness.

Here's what you'll need to whip up a safe-for-sensitive-stomachs version:

• Lactose-free Greek yogurt (the base; creamy and smooth)
• Cucumber (peeled, de-seeded, and finely grated)
• Lemon juice (zesty kick)
• Fresh dill or mint (herby flavor, pick your favorite)
• Garlic-infused olive oil (all the garlic taste, none of the FODMAP stress)
• Salt and pepper to taste

Steps to make low FODMAP Tzatziki:

1. Grate the cucumber, sprinkle with salt, and let it drain for about 10–15 minutes. Squeeze out excess liquid.
2. Stir the cucumber into the lactose-free yogurt.
3. Add lemon juice, fresh herbs, a drizzle of garlic-infused olive oil, and season with salt and pepper.
4. Chill for at least 30 minutes so the flavors really settle in.

This version is gentle and easy to eat, so you can dip your veggies or drizzle it over grilled chicken without worrying about your stomach acting up later.

It’s a little thing, but having a reliable low FODMAP Tzatziki in your fridge makes snacks and meals feel a little more special—and honestly, a lot tastier.

Wrapping Up: Sauces That Make Life Easier (and Tastier)

So there you have it—ten low FODMAP sauces that prove you don’t have to give up flavor just because your stomach is a bit picky. I know how tough it can be to find things that taste good and don’t leave you feeling awful later. With these recipes, you can jazz up your meals, whether you’re tossing together a quick lunch or planning a big dinner. Honestly, sometimes it’s just nice to have a few go-to sauces in the fridge for those days when you don’t want to think too hard about what to eat. Give a couple of these a try and see which ones you like best. Your taste buds (and your gut) will thank you. If you come up with your own twists, let me know—I’m always looking for new ideas!

Frequently Asked Questions

What are FODMAPs and why should I avoid them?

FODMAPs are certain types of carbohydrates that can be hard for some people to digest. If you have a sensitive stomach or conditions like IBS, eating foods high in FODMAPs can cause bloating, gas, or stomach pain. Avoiding them can help you feel better.

Are these low FODMAP sauces safe for people with IBS?

Yes, these sauces are made with ingredients that are gentle on the stomach and should be safe for people with IBS. Still, everyone is different, so it's good to try small amounts first to see how your body reacts.

Can I use these sauces on different foods?

Absolutely! These sauces are very flexible. You can use them as dips for veggies, dressings for salads, or toppings for grilled meats, fish, or tofu. Mix and match to find your favorite combination.

Are these recipes dairy-free and gluten-free?

Most of these sauces are already dairy-free and gluten-free, or they can be made that way with simple swaps like using lactose-free yogurt or gluten-free soy sauce. Check each recipe to be sure.

How long do homemade low FODMAP sauces last in the fridge?

Most homemade sauces will last about 3 to 5 days in the fridge if you keep them in a sealed container. Some, like tahini dressing or peanut lime sauce, might last a little longer. Always smell and taste before using leftovers.

Can I freeze these sauces for later?

Some sauces, like guacamole and green goddess dressing, don't freeze well because they can change texture. Others, like sweet chili sauce or peanut lime sauce, can be frozen in small containers for up to a month. Thaw in the fridge and mix well before using.