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Moderate FODMAP
Mango Chutney
Limit your serving size. Portion control matters here.
Mango chutney cooks mango with sugar, vinegar, and spices to create a sweet and tangy condiment. Mangoes contain moderate fructose that concentrates significantly during boiling and thickening processes. Commercial preparations frequently add onion powder, garlic extract, or dried fruit to enhance flavor complexity and shelf life. Those managing IBS should verify that no high-FODMAP additives were introduced during bottling. Strict portion monitoring improves overall digestive comfort.
fork_spoon Serving Size
2 tablespoons / 30g
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sticky_note_2 Clinical Notes
Simmer fresh mango with brown rice syrup and rice vinegar to create a lighter version that reduces excess fructose exposure. Avoid commercial jars that list onion derivatives or high-fructose corn syrup near the top of the ingredient panel to maintain purity. Apply a thin spoon alongside proteins to add brightness without overwhelming digestive capacity with dense sweetness.
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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.