Is Nando's Peri-Peri Sauce - Lemon & Herb 500g Low FODMAP?

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

Description

Zesty lemon-and-herb sauce offers a bright, tangy citrus note with mild heat and a smooth, pourable texture. Commonly used as a marinade, basting sauce, condiment for grilled meats, sandwiches and fries, or mixed into dressings. Customer reviews note consistent flavor, convenient bottle and versatility, with occasional comments about heat level.

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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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Ingredients

Water, Vinegar, Onion Purée (6.0%), Lemon Purée (3.8%), Sunflower Seed Oil, Garlic Purée (2.5%), Salt, Spices and Herb (Cayenne Pepper, Paprika, Parsley, African Bird's Eye Chilli), Stabilisers (Xanthan Gum, Propylene Glycol Alginate), Antioxidants (Ascorbic Acid, Extract of Rosemary), Colour (Paprika Oleoresins), Dextrose

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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.