Key takeaways
- Plain salmon — fresh, frozen, or tinned in spring water — contains zero FODMAPs.
- Smoked salmon is low FODMAP unless cured with honey or garlic.
- Flavoured tinned salmon often contains garlic or onion — read the label.
- Salmon is an excellent source of omega-3 fatty acids, which may have modest anti-inflammatory effects in IBS.
Like all plain fish and meat, salmon is inherently FODMAP-free. The challenge is simply making sure nothing you add or buy pre-prepared contains FODMAPs.
FODMAP status at a glance
- —Fresh salmon fillet (any amount): low FODMAP
- —Frozen salmon (no seasoning): low FODMAP
- —Tinned salmon in spring water: low FODMAP
- —Smoked salmon (plain): low FODMAP
- —Smoked salmon with honey glaze: check label
- —Flavoured tinned salmon: check ingredients
Salmon in a low-FODMAP diet
- —Pan-fry in garlic-infused oil with lemon and fresh dill
- —Bake with a crust of gluten-free breadcrumbs, lemon zest, and parsley
- —Flake tinned salmon into rice with spring onion tops and soy sauce
- —Serve on low-FODMAP sourdough toast with cucumber and plain lactose-free cream alternative
References
- 1.
