Gochujang is not strictly low FODMAP, and most commercial brands are particularly problematic. The paste contains several ingredients that can trigger symptoms for people with IBS or other FODMAP sensitivities, though the specific risk depends on whether you’re using a traditional recipe or a store-bought version.
Why Traditional Gochujang Is Risky
Traditional gochujang is made from three core ingredients: glutinous rice powder (sweet rice flour), fermented soybean powder, and coarse sea salt, with red chili powder providing the color and heat. The fermentation process and the specific ingredients create a complex FODMAP picture.
The fermented soybean component is one area where gochujang gets partial credit. Fermenting soy significantly reduces its FODMAP content. Fermented soy products like miso, tempeh, and soy sauce are all considered low FODMAP in reasonable portions. Unfermented soybeans, by contrast, are high in FODMAPs at any amount. So the soybean powder in gochujang, having gone through fermentation, is less of a concern than you might expect.
Plain rice is a well-established low FODMAP grain. However, glutinous rice (also called sweet rice) is a slightly different variety, and its FODMAP status hasn’t been as thoroughly tested by major FODMAP research groups like Monash University. This makes it harder to give a definitive answer on that component alone.
The Bigger Problem: Store-Bought Brands
The real FODMAP trouble with gochujang comes from what commercial manufacturers add to it. Nearly every major brand, including the most popular ones sold in Korean grocery stores, contains corn syrup or rice syrup as a significant ingredient. Some brands also add garlic, onion, or wheat, all of which are high FODMAP triggers.
Corn syrup itself is primarily glucose, which is different from high fructose corn syrup and is generally tolerated on a low FODMAP diet. But many commercial gochujang products don’t stop at corn syrup. They frequently include garlic and onion for flavor, and these are among the most potent FODMAP triggers. Even small amounts of garlic can cause symptoms for sensitive individuals. You’ll need to read ingredient labels carefully, and finding a brand without garlic or onion is genuinely difficult.
Some brands use wheat flour as a thickener or base, adding fructans to the mix. If you’re in the elimination phase of a low FODMAP diet, a store-bought gochujang with garlic, onion, and wheat is essentially a triple threat.
How to Enjoy the Flavor on a Low FODMAP Diet
Making a gochujang substitute at home is straightforward and gives you full control over the ingredients. A simple version combines red miso paste (which is low FODMAP in small servings), red pepper flakes, maple syrup, rice vinegar, and water. A typical recipe uses about 3 tablespoons of red miso, 2 tablespoons of maple syrup, 1 teaspoon of red pepper flakes, half a teaspoon of rice vinegar, and a third cup of water.
This won’t perfectly replicate the deep, funky sweetness of traditionally fermented gochujang, but it hits the same notes: salty, sweet, spicy, and slightly savory. You can adjust the heat level by reducing the red pepper flakes, and the maple syrup stands in for the sweetness that corn syrup or rice syrup provides in commercial versions.
If you prefer to buy rather than make, look for artisan or small-batch gochujang brands that use only the traditional ingredients without added garlic, onion, or wheat. These exist but tend to be more expensive and harder to find. Always check the full ingredient list rather than relying on “traditional” or “authentic” marketing language.
Serving Size Matters
Even with a homemade or carefully sourced gochujang, portion size plays a role. Many foods that are low FODMAP in small amounts become problematic in larger servings. Miso paste, for example, is considered safe at around one tablespoon but could cause issues at higher quantities. If you’re using a gochujang substitute built on miso, keep your serving modest, especially during the elimination phase.
For people who have already completed the elimination and reintroduction phases and know their personal tolerance levels, a small amount of commercial gochujang might be fine. FODMAP sensitivity varies widely between individuals, and someone who tolerates garlic-infused oils or small amounts of wheat may handle a teaspoon of store-bought gochujang without issue. The elimination phase exists precisely to help you figure out where your personal thresholds are.