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Moderate FODMAP
Chutney
Limit your serving size. Portion control matters here.
Chutney cooks fruit or vegetables with sugar, vinegar, and spices into a concentrated condiment. The fermentation and boiling process accumulates fermentable carbohydrates, particularly from dried fruit and onion additions. Commercial versions frequently blend in dates, raisins, or garlic to intensify sweetness and complexity. Those managing IBS should verify that no high-FODMAP thickeners or hidden extracts were introduced during bottling. Careful measurement and strict portion control ensure predictable tolerance.
fork_spoon Serving Size
1 tablespoon / 15g
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sticky_note_2 Clinical Notes
Simmer fresh cranberries with brown rice syrup and rice vinegar to create a tart alternative that reduces polyol exposure. Avoid jars that list dried fruit or onion powder in the first three ingredients to minimize digestive triggers. Store in the refrigerator and consume within two weeks to preserve vibrant color and prevent fermentation.
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Dietitian Tip
Individual tolerance varies. If you are in the elimination phase, stick strictly to the recommended serving sizes and consult your healthcare provider if symptoms persist.
Disclaimer: FODMAP content can vary based on ripeness, brand, and preparation method. This database uses general clinical averages. Always listen to your gut and consult a dietitian if unsure.