Low FODMAP Hot Sauce

If you’ve been avoiding hot sauce because of garlic and onion, you’re not alone. Most store-bought bottles are packed with ingredients that flare up sensitive stomachs. But here’s the good news: you can make a bold, flavorful low FODMAP hot sauce at home, and it won’t leave your gut feeling like a war zone.

This homemade version is tangy, spicy, and completely FODMAP-friendly. No garlic. No onion. Just pure chili flavor that works beautifully on everything from tacos to scrambled eggs.

In this guide, we’ll show you exactly how to make a digestive-friendly hot sauce that’s safe for IBS and fits into a low FODMAP diet.

Let’s begin.

What Makes a Hot Sauce Low FODMAP?

Traditional hot sauces almost always include garlic or onion, two major FODMAP triggers. A low FODMAP hot sauce skips those ingredients while still delivering flavor. 

A good FODMAP-friendly hot sauce hits all the right notes: heat, tang, depth, and no digestive regret.

It leans on gut-friendly chili peppers, acid from vinegar or citrus, and subtle additions like carrots or herbs for the body.

Ingredients You’ll Need

Here’s what goes into a homemade low FODMAP hot sauce. Everything is easy to find, and every item is chosen with sensitive stomachs in mind.

Red Bell Peppers

2 large red bell peppers give sweetness and a beautiful base color. They also mellow out the heat without any fermenting or sugar.

Carrots

Use 1 medium carrot. It adds a touch of sweetness and body to the sauce without affecting digestion.

Chili Peppers

Go with 2–3 Fresno or red jalapeño peppers for moderate heat. If you like it fiery, toss in a Thai chili or serrano. No garlic chili pastes stick to fresh or dried chilies.

White Vinegar

¼ cup of distilled white vinegar balances the flavors and gives it that classic hot sauce zing.

Lime Juice

1 tablespoon of fresh lime juice for brightness and to help with preservation.

Salt

1 teaspoon of salt to enhance all the flavors.

Water

½ cup to thin out the sauce and help it blend smoothly.

Optional Add-ins

• 1 teaspoon maple syrup (for balance, if needed)
• Fresh herbs like parsley or basil for flavor layering
• A pinch of asafoetida powder (hing) for garlic-like depth without the FODMAPs

How to Make Low FODMAP Hot Sauce?

Step 1: Prep and Chop

Roughly chop the red bell peppers, carrots, and chili peppers. Remove seeds if you want a milder heat. You don’t need to peel the carrots, just wash them well.

Step 2: Simmer the Veggies

In a small saucepan, combine the bell peppers, carrots, chili peppers, vinegar, lime juice, water, and salt. Bring to a simmer over medium heat and cook for 10–12 minutes until everything softens.

This process melds the flavors and tames the raw heat of the chilies.

Step 3: Blend It Smooth

Transfer the mixture to a blender or use an immersion blender in the pan. Blend until completely smooth. If it’s too thick, add a bit of water, 1 tablespoon at a time, until you get a pourable consistency.

Step 4: Strain (Optional)

If you want a super smooth sauce like the bottled kind, strain it through a fine mesh sieve. If you like texture, skip this step.

Step 5: Cool and Bottle

Let it cool, then pour into a glass jar or squeeze bottle. Store in the fridge for up to 2 weeks. Shake well before each use.

Serving Suggestions

This isn’t just hot sauce for tacos. It’s a versatile, gut-friendly condiment that can work its magic in dozens of ways.

Eggs, Omelets & Breakfast Wraps

A few drops of this IBS-safe hot sauce will wake up your breakfast. Whether it’s scrambled eggs or a veggie-stuffed wrap, this chili hit adds flavor without stomach drama.

Rice Bowls & Burrito Bowls

Drizzle over rice, quinoa, or grain bowls layered with grilled veggies or tofu. It acts as both a condiment and a light dressing.

Grilled Meats & Seafood

Use it as a finishing sauce on grilled chicken, shrimp, or steak. It cuts through the richness and adds a bright, peppery heat.

Low FODMAP Tacos

Top your tacos with shredded lettuce, lactose-free sour cream, and a good splash of this no-onion, no-garlic hot sauce.

Soup & Stew Booster

Stir a spoonful into chicken soup, veggie broth, or lentil stews for added depth and spice.

Snack Time Dip

Mix the hot sauce with a bit of lactose-free yogurt for a creamy, spicy dip. Great for carrot sticks or gluten-free crackers.

Pro Tips

• Want a smokier flavor? Roast the peppers and carrots before simmering.
• Need it sweeter? Add a touch of maple syrup (FODMAP-safe at 1 tsp per serving).
• Want a fermented kick? Let the blended mixture sit at room temperature in a jar for 3 days before refrigerating.
• For a thicker sauce, reduce the water slightly or simmer longer before blending.

Conclusion

If you’ve been missing hot sauce since starting the low FODMAP diet, this recipe is your comeback. It’s proof that flavor doesn’t have to come at the cost of your gut.

You’ll get the tang, the heat, and the joy of hot sauce all without the usual suspects that cause stomach issues. Make a batch once, and you’ll find yourself reaching for it at every meal.

Forget the store-bought bottles filled with onion and garlic. This low FODMAP hot sauce hits harder and feels better. So try it today!

FAQs

What Makes a Hot Sauce Low Fodmap?

It’s free from garlic, onion, and other high FODMAP ingredients. Instead, it uses gut-friendly veggies and acids.

Can I Make Hot Sauce Without Garlic and Onion?

Absolutely. You can use other ingredients like bell peppers, herbs, lime juice, and spices to build flavor.

Which Chili Peppers Are Best for Low Fodmap Sauce?

Fresno, jalapeños, and Thai chilies are all low FODMAP in small amounts. Adjust heat by quantity or variety.

How Long Does Homemade Fodmap Hot Sauce Last?

About 10–14 days in the fridge in an airtight container. For longer storage, freeze in ice cube trays.

Is It Spicy Even Without Garlic or Onion?

Yes! The chili peppers bring the heat, and vinegar adds punch. You’ll be surprised how flavorful it is.