FODMAP friendly Worcestershire sauce (vegan, gluten free)

Today we’re talking a quick recipe for FODMAP friendly Worcestershire sauce, that is vegan, gluten free, and not piled with 10,000 ingredients.

To be perfectly frank, I don’t have a sharp recollection of what regular Worcestershire sauce tastes like. For a long time I was deathly afraid of anchovies, so Worcestershire sauce never appealed. These days, although Worcestershire sauce appeals for taste reasons, it is less suitable for personal ones. I am officially pescetarian. However, I have all but eliminated my fish intake for ethical and environmental reasons. I wanted a Worcestershire sauce that would suit my predominant vegetarianism and my FODMAP needs.

Enter, this kinda sorta Worcestershire sauce. This FODMAP friendly Worcestershire sauce serves as a suitable replacement for the varieties with anchovies, molasses and garlic/garlic powder. It is zingy, a little bit spicy, and works like a charm in my FODMAP friendly vegan bolognese. It probably doesn’t taste exactly like the original (which is understandable given it doesn’t use the main ingredients) but it serves it’s purpose.


As I’ve touched on above, Worcestershire sauce contains a number of ingredients that render it unsuitable for a gal like me. Firstly, it contains anchovies. Secondly, the ingredients can often read like a ‘what not to eat on the FODMAP diet’ list. A quick perusal of various recipes suggests that malt vinegar (not gluten free) apples, onions, garlic, shallots and treacle or molasses are all often added.

This recipe is vegan, gluten free and FODMAP friendly. It’s also easy to make, and uses relatively common ingredients from a well stocked pantry. It makes a small batch – enough to make my FODMAP friendly bolognese, with potentially a little leftover.

This can be used in place of Worcestershire sauce in any recipe, although I’d highly recommend it in the vegan bolognese. I’m currently obsessed with it and have been eating in on it’s own because it’s so good. Eating it with pasta is also obviously a good idea, in case you hadn’t picked up on that visual cue. Sorry that Worcestershire sauce doesn’t make for a good picture on it’s own.

FODMAP friendly vegan kinda Worcestershire sauce

Gluten free, vegan, FODMAP friendly
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Cook Time 15 mins
Servings 4 tablespoons


  • 1/2 cup apple cider vinegar
  • 2 tbsp Tamari
  • 2 tbsp brown sugar
  • 1 tsp maple syrup
  • 1/2 tsp cinnamon
  • 1/2 tsp allspice
  • pinch of powdered clove, optional


  • Place all ingredients in a small saucepan over a medium heat. Stir intermittently for around 10-15 minutes, or until it has thickened. Add some freshly cracked pepper and use in whatever you're doing (bolognese obviously encouraged.) Store in an airtight container and use within a week or two. 


This yields a small quantity, perfect for a single batch cook (around 4-5 tablespoons.) This is the amount necessary for my vegan bolognese, but obviously double the quantities if you need a larger volume. 
Tried this recipe?Let us know how it was!

6 replys to FODMAP friendly Worcestershire sauce (vegan, gluten free)

    1. Hi Robin! I haven’t tried that but I’m sure it would work fine. That said, coconut sugar is high fructose and fructan in levels higher than a teaspoon so if you have issues with either it might not be ideal. If you’re looking to make the recipe refined sugar free, I would suggest trying maple syrup or even rice malt syrup 🙂

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