Is Nandos Peri Peri Sauce Hot Low FODMAP?

No. This product is not low FODMAP as it lists 2 ingredients that are likely high FODMAP at 1 serving.

Description

A 250g squeeze bottle offering a bold, tangy heat with smooth, pourable texture. Commonly used to season grilled chicken, wings, pizzas, sandwiches, or as a dip and marinade. Reviewers note authentic restaurant-style heat and versatility; some praise the flavour intensity while others mention variable spiciness and occasional packaging leaks reported.

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Why it's not low FODMAP

garlic puree
onion puree

garlic puree

Dietitian note

Garlic is high FODMAP at a normal serving size in both whole and powder form. Garlic infused oils are low FODMAP, because the fructans in garlic are not fat soluble.

Note by Vanessa Vargas, RDN, LDN

Use instead

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

onion puree

Every flagged ingredient, explained

Notes and swaps for all 2 flagged ingredients, plus low FODMAP products to buy instead.

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Description

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500K+ users • 4.6★ rating

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Ingredients

Water, Vinegar, Lemon Puree (6.0000%), Onion Puree (6.0000%), Salt, Spices (Cayenne Pepper, African Bird's Eye Chilli, Paprika ), Serrano Chilli, Sunflower Seed Oil, Garlic Puree, Stabilisers (Xanathan Gum, Propylene Glycol Alginate), Antioxidant (Ascorbic Acid), Rosemary Extract

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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.