Following a low FODMAP diet involves restricting foods that are high in fermentable carbohydrates. While the diet mostly targets high FODMAP foods like certain fruits, vegetables, grains and dairy products, meats are generally considered low FODMAP.
Most types of fresh, unprocessed meat and poultry contain no carbohydrates and are allowed on a low FODMAP diet. Processed meats may contain added high FODMAP ingredients like garlic, onion or wheat and need to be evaluated individually.
Here is a detailed overview of the low FODMAP meat options you can enjoy as part of a gut-friendly diet.
Poultry
Poultry like chicken, turkey, duck and other fowl are naturally low in FODMAPs and make healthy, lean protein choices on a low FODMAP diet.
Plain, unseasoned poultry is always low FODMAP. However, the way you prepare and season it can introduce FODMAPs:
- Avoid poultry seasoned with onion or garlic powder, which are high FODMAP ingredients.
- Watch out for pan sauces made with onion, garlic or wheat-based thickeners.
- Opt for low FODMAP marinades and rubs made without onion or garlic.
- Breaded and fried poultry may be coated in wheat-based breading, which contains high FODMAP fructans. Check the ingredients.
Some specific low FODMAP poultry choices include:
- Plain chicken or turkey breast
- Rotisserie chicken without seasoning
- Grilled, baked or sautéed chicken or turkey
- Chicken or turkey kebabs
- Cornflake-crusted chicken strips
Low FODMAP Marinades and Rubs
To add flavor to plain poultry, marinate it or rub it with homemade low FODMAP mixes like:
- Lemon juice, olive oil, parsley, thyme, rosemary, sage
- Soy sauce, sesame oil, ginger, brown sugar
- BBQ sauce, chili powder, paprika, cumin, oregano
Beef
All fresh cuts of beef are generally considered low FODMAP.
Some low FODMAP beef choices include:
- Steaks (ribeye, sirloin, tenderloin)
- Roasts (chuck, rump, sirloin tip)
- Ground beef
- Burgers
- Meatballs
- Beef kebabs
As with poultry, watch out for beef dishes cooked with onion, garlic or high FODMAP sauces and marinades.
Low FODMAP Beef Marinades
Safe, gut-friendly marinades for beef include:
- Soy sauce, Worcestershire sauce, brown sugar
- Mustard, balsamic vinegar, olive oil, basil
- BBQ sauce, chili powder, oregano, thyme
Pork
Fresh pork and cured pork products are generally low FODMAP friendly.
Some low FODMAP pork options:
- Pork chops
- Pork loin
- Pork tenderloin
- Ham
- Canadian bacon
- Bacon
- Prosciutto
Avoid pork marinated with garlic or onion. Homemade marinades are your safest bet.
Low FODMAP Pork Marinades
Try marinating pork in:
- Soy sauce, honey, ginger
- Maple syrup, mustard, thyme
- Orange juice, mustard, rosemary
Lamb
All cuts of fresh lamb are low FODMAP, including:
- Lamb chops
- Lamb loin
- Leg of lamb
- Ground lamb
- Lamb kebabs
Avoid pre-marinated lamb that contains garlic or onion. Make your own marinades without high FODMAP ingredients.
Low FODMAP Lamb Marinades
Flavor lamb with low FODMAP marinades like:
- Rosemary, thyme, lemon, mustard, olive oil
- Mint, parsley, lemon juice, salt, pepper
- Cumin, curry powder, ginger, yogurt
Goat
Goat meat, also known as chevon, is low in fat and low FODMAP. Opt for plain cuts without onion or garlic-based seasonings:
- Goat chops
- Goat legs or shoulders
- Ground goat
Veal
All fresh cuts of veal like chops, loin and shanks are low FODMAP friendly.
Avoid pre-seasoned, breaded veal dishes that may contain garlic, onion or wheat.
Game Meat
Game meat refers to meat from animals like deer, elk, boar and bison that are hunted for food.
Plain cuts of game meat contain no FODMAPs. Opt for unseasoned game or use homemade marinades without onion or garlic:
- Venison
- Bison
- Elk
- Boar
- Ostrich
Processed Meats
Processed meats like hot dogs, deli meats, sausages and jerky may contain high FODMAP ingredients like garlic, onion and wheat.
Read ingredient lists carefully and look for low FODMAP versions without these added ingredients. Some low FODMAP options include:
- Hot dogs
- Turkey, chicken or roast beef deli slices
- Chicken or pork breakfast sausages
- Beef summer sausage
- Pepperoni
Note that even though a processed meat product is made from beef, pork or other low FODMAP meat, it could still contain FODMAP ingredients like garlic. Check the label rather than assuming it’s low FODMAP.
Organ Meat
Organ meats like liver, kidney, heart and sweetbreads are low in carbohydrates and allowed on a low FODMAP diet. Choose plain, unseasoned varieties.
Some low FODMAP organ meat options include:
- Beef, lamb or chicken liver
- Kidneys
- Beef or chicken hearts
- Sweetbreads (thymus or pancreas)
Fish and Seafood
Most types of fresh and frozen fish and seafood are low FODMAP friendly.
Some low FODMAP fish and seafood choices:
- Salmon
- Tuna
- Cod
- Haddock
- Tilapia
- Shrimp
- Crab
- Lobster
- Clams
- Scallops
Avoid breaded seafood, fish cooked in high FODMAP sauces or seafood seasoned with onion or garlic.
Eggs
Eggs are low FODMAP and vegetarian-friendly. Enjoy eggs prepared any style:
- Fried eggs
- Scrambled eggs
- Poached eggs
- Boiled eggs
- Omelets
Eggs can be seasoned with low FODMAP herbs and spices. Avoid omelets or scrambled eggs made with onion or garlic.
Tofu and Tempeh
Tofu and tempeh made from soybeans are naturally low FODMAP meat alternatives for vegetarians and vegans.
Choose plain, unseasoned varieties to avoid added high FODMAP ingredients:
- Firm, soft or silken tofu
- Plain tempeh
Note that pre-marinated and flavored tofu or tempeh may contain FODMAPs like garlic, onion or chicory root. Check labels carefully.
Low FODMAP Gravies and Sauces
Gravies and sauces often contain onion, garlic or wheat-based thickeners. Make your own low FODMAP versions at home.
Try gravies thickened with cornstarch, arrowroot or gluten-free flour and seasoned with herbs and spices instead of onion and garlic.
Other low FODMAP sauce ideas:
- Tomato sauce
- Pesto
- Mustard sauce
- Salsa
- Sweet chili sauce
Should You Avoid Nitrates?
Some people on a low FODMAP diet also try to limit processed meats containing nitrates like bacon, deli meats and hot dogs due to concerns that they may increase IBS symptoms.
However, there is no definitive research that nitrates trigger IBS flare-ups. Processed meats are allowed on the diet as long as they don’t contain other high FODMAP ingredients.
If you feel that cured or smoked meats worsen your digestive issues, you may want to limit or avoid them.
Potential High FODMAP Ingredients in Processed Meat
If buying packaged processed meats, inspect the ingredient list to ensure the product doesn’t contain:
- Onion or onion powder
- Garlic or garlic powder
- Wheat-based thickeners
- High FODMAP sweeteners like honey or high fructose corn syrup
- Milk or whey powder
Safe processed meat products will only contain the meat itself, salt, spices and preservatives.
Should You Avoid Preservatives?
Some people with IBS report that sulfites and other preservatives like sodium nitrite worsen symptoms. However, there’s limited evidence that preservatives trigger IBS issues.
If you feel additives like sulfites affect your digestion, limit processed meats and opt for fresh varieties without preservatives. Otherwise, preservatives are allowed on a low FODMAP diet.
Tips for Following a Low FODMAP Diet
Here are some tips to make following a low FODMAP meat diet easier:
- Always read ingredient lists for packaged foods.
- Stick to basic fresh or frozen meats and seafood.
- Use low FODMAP oils and herbs/spices for seasoning.
- Make your own marinades, rubs, stocks and broths.
- Try eliminating nitrates and sulfites if you have reactions.
- Look for certified low FODMAP products if available.
Sample Low FODMAP Meat Meal Plan
Here is a sample one-day low FODMAP meat and seafood meal plan:
| Meal | Foods |
|---|---|
| Breakfast | Fried eggs with bacon or pork breakfast sausage Gluten-free toast with peanut butter |
| Lunch | Tuna salad sandwich on gluten-free bread Baby carrots Greek yogurt |
| Dinner | Grilled salmon Rice pilaf Steamed broccoli Salad with olive oil dressing |
Conclusion
Most types of plain fresh and frozen meat, poultry, fish and eggs can be enjoyed as part of a gut-friendly low FODMAP diet.
Processed meats may contain added high FODMAP ingredients and need to be assessed individually. Make your own marinades and seasonings without onion or garlic.
Read all ingredient lists carefully and stick to basic, unseasoned fresh or frozen varieties when possible. With some modifications, you can still enjoy a wide variety of meat and protein foods on a low FODMAP diet.