Sambal oelek

Moderate FODMAP (Caution)1 tbsp (15g)

Is sambal oelek low FODMAP?

Sambal oelek is moderate FODMAP, safe in limited portions (1 tbsp (15g)).

Plain sambal oelek is just ground chili, vinegar and salt, which is fine at about 1 tbsp; the spice can still bother a sensitive gut. Read the label, since chili-garlic versions add garlic and become high, so a garlic-free sambal or sriracha is the safer pick.

FODMAP subgroups to watch

Sambal oelek contains fructans that can drive SIBO symptoms.

Portion threshold

Chili itself is fine, but capsaicin can irritate a sensitive gut and garlic-containing versions stack fructans. Single typical servings stay in the rated range; larger servings push past the threshold.

SIBO note

Watch this one for ISO (hydrogen sulfide overproduction). Sambal oelek contains sulfur compounds, and ISO patterns can be more sensitive to these, especially in larger servings.

Low-FODMAP condiments to try instead

Garlic-infused oilLow FODMAP Pickled gingerLow FODMAP Dill picklesLow FODMAP Olive oilLow FODMAP Coconut oilLow FODMAP Sesame oilLow FODMAP

A single food is only half the story. Eating sambal oelek in a bigger meal? See how it stacks with the rest of your plate.

FODMAP thresholds follow the Monash University Low FODMAP Diet research. Tolerance is individual. Unsibo is a wellness companion; it is not a medical device and does not diagnose, treat, or prevent any condition.