Is ASDA Rogan Josh Cooking Sauce Low FODMAP?

No. This product is not low FODMAP as it lists 6 ingredients that are likely high FODMAP at 1 serving and 4 ingredients that could be moderate or high FODMAP depending on source or serving size.

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Why it's not low FODMAP

black onion seeds
garlic powder
dried onion
onion puree
garlic puree
onions
ground fennel
modified maize starch
tomato puree from concentrate
tomatoes

black onion seeds

Dietitian note

Onion and its derivatives (onion powder, onion salt, etc.) are all high FODMAP. Onions are not oil soluble however, which means you can enjoy onion-infused oils.

Note by Vanessa Vargas, RDN, LDN

Use instead

green tips of spring onion
green tips of leek
green tips of scallion
chive

+6 more in the app

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Ingredients

Water, Tomatoes, Tomato Puree From Concentrate, Onions, Modified Maize Starch, Sugar, Rapeseed Oil, Ground Cumin, Garlic Puree, Ground Coriander, Ginger Puree, Salt, Paprika, Dried Onion, Onion Puree, Concentrated Lemon Juice, Chilli Powder, Herbs, Ground Ginger, Acidity Regulators (Citric Acid, Acetic Acid), Turmeric, Ground Cardamom, Cassia, Colour (Paprika Extract), Garlic Powder, Ground Cloves, Cumin Seeds, Ground Fennel, Allspice, Ground Black Pepper, Ground Nutmeg, Mace, Black Onion Seeds

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What is a Low FODMAP diet?

A Low FODMAP diet limits foods high in certain short-chain carbohydrates (FODMAPs) that can be poorly absorbed in the gut. These include specific sugars found in foods like onions, garlic, beans, apples, and wheat. It's commonly followed by people with irritable bowel syndrome (IBS) or other digestive sensitivities to reduce bloating, gas, and discomfort. The diet typically involves an elimination phase, followed by gradual reintroduction to identify personal triggers. When followed carefully, often with a dietitian's guidance, a Low FODMAP diet can help manage symptoms while maintaining a balanced and varied intake of nutrients.