Fruits, vegetables and whole grain foods contain various amounts of FODMAPs, depending on their carbohydrate content and composition. But what about other foods like meat (including poultry), eggs, seafood and fats and oils? The answer is that they are naturally low FODMAP! We will mainly be focusing on the macronutrients (nutrients we need in large amounts i.e. carbohydrates, fats and protein) of the foods mentioned in this blog.
E.g. Chicken, pork, beef, veal, turkey
The main macronutrients found in meat, game and poultry are protein and fat. Although meat contains carbohydrates in the form of glycogen when it is still alive, its content is greatly reduced by the time it is packaged and reaches our local shops. The cut of meat will also influence its protein and fat content.
Ensure to select plain meat options when you are at the shops or ordering meat at a restaurant. Marinated meats may contain high FODMAP ingredients, such as garlic, honey and applesauce. There are plenty of low FODMAP sauces, spices, herbs and seasonings to choose from in the Monash FODMAP app.
E.g. fishes (tuna, mackerel, salmon), scallops, mussels, squid, prawns/shrimps, crab, clams
Seafoods are primarily made up of protein and fats (depending on the type of seafood), and contain very little to no carbohydrates. They are also low in saturated fats and contain other micronutrients (nutrients we need in small amounts for optimal body function), making seafood a great option for everyday meals. Unflavoured, canned fishes, such as tuna and salmon, are versatile and convenient sources of protein if you want to put together a quick lunch!
Eggs contain a very small amount of carbohydrates. A regular egg (41g) contains 0.3g of carbohydrates, 5.1g of protein and 3.9g of fat [1].
Eggs are also an excellent source of protein, as they contain all of the essential amino acids required by our body. Amino acids are ‘building blocks’ of proteins and some are known as being ‘essential’ because our bodies cannot generate these ourselves, meaning we must obtain them from our diet. Protein helps our muscles and cells grow, repair and function well.
The Heart Foundation currently does not set a limit of the number of eggs you can consume per week given their minimal impact on blood cholesterol levels and heart health. However, a maximum of seven eggs per week is recommended for those with High LDL (‘bad’) cholesterol, type 2 diabetes and existing heart disease.
Cooking oils, such as canola, olive, avocado oil etc. are all naturally low FODMAP, as they are made up of fatty acids (building blocks of fat) i.e. no carbohydrates and protein.
Flavour infused olive oils are also naturally low FODMAP, whereby the aromatic flavour of the ingredient is infused into the oil without the fructans leaching into the oil, as fructans are water soluble.
Butter contains 80% or more fat, approximately 15-17% water, and a minimal amount of milk solids and salt. It contains a negligible amount of lactose despite being made with cream or milk. During the processing of butter, the cream or milk is shaken (known as churning), and the milky liquid that contains lactose is removed, leaving only fat behind to be further processed into butter. Ghee is a clarified form of butter and also low FODMAP. Ghee is made by melting butter and removing the milk solid part, leaving behind the liquid fats.
The Australian Dietary Guidelines list out the recommended number of serves, from each food group, to provide the nutrients and energy needed by adults [2]. For lean meat and poultry, fish, eggs, nuts and seeds, and legumes/beans, 2 to 3.5 servings of meat per day is recommended, depending on your gender and age.
Read more about The Australian Dietary Guidelines and healthy FODMAP eating in our blog here.
A general guide to creating a nutritionally balanced meal is by dividing your plate into four quarters, with vegetables taking up two quarters of the plate and meat and whole grains each taking up one quarter of the plate. If cooking with oil, Include small amounts of healthy oils (such as extra virgin olive oil) to optimise intake of fat-soluble vitamins [A, D, E, K] and to promote heart health.
While we recommend checking the Monash FODMAP app for a comprehensive list of low FODMAP vegetables you can pair your protein sources with, below is a list of popular low FODMAP vegetables to get you started.
Still stuck on low FODMAP meal ideas? Check out our wide range of low FODMAP recipes catered to your everyday needs!
References:
