French’s Dijon mustard is a popular yellow mustard made with #1 grade mustard seeds, white wine, and spices. It has a smooth texture and robust, tangy flavor that many people enjoy. However, for those following a low FODMAP diet to manage IBS symptoms, there are some important considerations when it comes to including French’s Dijon mustard.
The low FODMAP diet was originally developed by researchers at Monash University. It involves restricting high FODMAP foods for 4-8 weeks to identify trigger foods, then systematically reintroducing them. FODMAPs are short chain carbohydrates that can ferment in the gut and cause gas, bloating, pain and other unpleasant IBS symptoms in sensitive individuals. Then by pinpointing individual triggers, people can personalize their diet for optimal digestive health.
So is French’s Dijon mustard low FODMAP? Keep reading to find out.
Examining the Ingredients
To determine if a product is low FODMAP, you need to check the ingredients list for any high FODMAP components.
Here are the ingredients in French’s Dijon mustard as listed on their website:
| Distilled Vinegar |
| Water |
| #1 Grade Mustard Seeds |
| Salt |
| White Wine |
| Spices |
| Turmeric |
| Natural Flavors |
Vinegar, water, mustard seeds, salt, spices and turmeric are all low FODMAP in the amounts found in mustard. The main ingredients that require further investigation are the white wine and natural flavors.
White Wine
Wines are not permitted on the strict low FODMAP elimination phase since they contain FODMAPs like fructose in excess of the allowed threshold. However, the Monash app lists ‘alcoholic beverages’ as low FODMAP in servings of up to 1/2 cup.
Given that there is only a small amount of white wine in the ingredients list, the mustard itself can be considered low FODMAP. Someone following the elimination phase should still limit portion sizes to avoid excess fructose from the wine. But the white wine content is not a concern for liberal use of French’s Dijon during the reintroduction and maintenance phases of the diet.
Natural Flavors
Natural flavors can be a tricky ingredient for the low FODMAP diet. Since they are proprietary blends, companies do not have to disclose exactly what is in them. They may contain garlic, onion or other high FODMAP components.
However, French’s has confirmed their Dijon mustard is low FODMAP certified. This means the natural flavors used do not contain any significant sources of FODMAPs. The Monash app also lists French’s Classic Yellow Mustard as low FODMAP certified, further supporting that their natural flavors are safe for the diet.
So while natural flavors can sometimes be risky, for French’s Dijon mustard you can be confident this ingredient is low FODMAP.
Serving Size Recommendations
While the ingredients check out as low FODMAP, serving size still matters. Even when made with low FODMAP components, large portions of foods high in fat, spice or other characteristics can trigger symptoms in some people.
The Monash app lists the following serving size suggestions for mustard:
| Elimination Phase | 1 tablespoon (15g) |
| Reintroduction/Maintenance Phase | 2 tablespoons (30g) |
So a single serving of 1-2 tablespoons (15-30g) of French’s Dijon mustard is considered low FODMAP. Someone in the elimination phase should not consume unlimited amounts. But the suggested servings are fairly generous for flavoring foods.
Once you have reintroduced high FODMAP foods successfully, up to 2 tablespoons of French’s Dijon per sitting is considered low FODMAP. This provides room to use it more liberally in recipes or as a condiment.
Tips for Serving French’s Dijon Mustard on a Low FODMAP Diet
Here are some tips to integrate French’s Dijon mustard into a low FODMAP diet:
– Use it to make low FODMAP homemade salad dressings, marinades and sauces. Mustard adds great flavor and creaminess.
– Add a tablespoon to lean protein like chicken, fish or tofu before cooking. The mustard helps add lots of flavor.
– Mix a bit of Dijon with mayonnaise and use it as a sandwich spread in place of regular yellow mustard.
– Whisk together Dijon, olive oil, lemon juice, garlic-infused oil, salt and pepper for an easy salad dressing.
– For the elimination phase, limit use to 1 tablespoon per serving of food to stay within recommended portions.
– If you successfully reintroduce high FODMAP foods, enjoy up to 2 tablespoons per serving of food. Use it more freely in cooking and as a condiment.
– Check the labels of other French’s mustard varieties like honey mustard, whole grain mustard or hot mustard. While the Dijon is low FODMAP, other versions may not be.
Can French’s Dijon Mustard Be Used on Other Low FODMAP Food Plans?
In addition to the Monash University low FODMAP diet, French’s Dijon mustard should also be suitable for the following gut-friendly food plans since it is low in FODMAPs:
– The low FODMAP diet designed by Kate Scarlata, RD
– Dr. Gerard Mullin’s low FODMAP plan in “The Gut Balance Revolution”
– Dr. Steven Sandberg-Lewis’ low FODMAP diet plan
– Common Sense Diet by Dr. Michel Gershtenson
– Many other low FODMAP protocols based on the Monash research
Of course, individuals should always check with their own healthcare team before making major dietary changes like adopting a low FODMAP diet. But the consensus among FODMAP experts is that French’s Dijon mustard can fit into a low FODMAP framework when consumed in moderation.
The Verdict on French’s Dijon Mustard
After reviewing the ingredients and nutrition information, the verdict is that French’s Dijon mustard can be part of a low FODMAP diet.
The main low FODMAP considerations are:
– The white wine content is minimal and safe even during the elimination phase if servings are limited to 1 tablespoon (15g)
– French’s has confirmed the natural flavors are low FODMAP compliant
– Up to 1-2 tablespoons (15-30g) per serving is suggested, with stricter portions in the elimination phase
So enjoying French’s Dijon mustard in moderation can provide great flavor for those following a low FODMAP eating pattern. Always be sure to pay attention to serving sizes and monitor personal tolerance. Check the Monash app or trusted FODMAP resources when in doubt and consult your dietitian or doctor with any concerns.
Sample Recipes Using French’s Dijon Mustard
Here are a couple recipe ideas showcasing how to incorporate French’s Dijon mustard into delicious low FODMAP meals:
Low FODMAP Chicken Salad
Ingredients:
– 2 boneless, skinless chicken breasts, cooked and diced
– 1 stalk celery, diced
– 1/2 cup grapes, halved
– 1 tablespoon French’s Dijon mustard
– 1 tablespoon olive oil Mayo
– 2 tablespoons lemon juice
– Salt and pepper to taste
Instructions:
1. In a medium bowl, combine the diced chicken, celery, grapes, mustard, mayo, lemon juice, salt and pepper. Stir to coat evenly.
2. Taste and adjust seasoning if desired. Serve chilled over leafy greens or with gluten-free bread.
Low FODMAP Maple Salmon
Ingredients:
– 2 (5 oz) salmon fillets
– 2 tablespoons French’s Dijon mustard
– 2 tablespoons pure maple syrup
– 1 teaspoon garlic-infused oil
– Salt and pepper
Instructions:
1. Preheat oven to 400°F. Line a baking sheet with parchment paper.
2. In a small bowl, whisk together mustard, maple syrup and oil. Season salmon with salt and pepper.
3. Place salmon skin-side down on prepared baking sheet. Brush mustard mixture evenly on salmon.
4. Bake 12-14 minutes until cooked through. Drizzle with extra maple syrup before serving if desired.
The Bottom Line
French’s Dijon mustard contains low FODMAP ingredients and is safe when consumed in suggested serving sizes. Check labels for other mustard varieties, read ingredients lists, and stay within recommended portions to integrate French’s mustards into a low FODMAP lifestyle. Mustard lovers following the diet can feel good about using this classic condiment to add flavor to meals and recipes.