Are olives ok on a low fodmap diet? The short answer
For those following a low FODMAP diet, plain black and green olives are indeed considered safe and low in FODMAPs. The fermentation and curing process, combined with their low carbohydrate content, means they don't contain significant levels of fermentable sugars that trigger symptoms in people with Irritable Bowel Syndrome (IBS). However, the key lies in how they are prepared and served, as many pre-packaged olives contain high-FODMAP additives that can cause digestive distress. This guide will detail which olives to choose, which to avoid, and the considerations necessary to enjoy them safely.
The Monash University Verdict: Plain Green and Black Olives
Monash University, creator of the official low FODMAP diet app, has specifically tested plain pitted green and black olives. The results are reassuring for olive lovers:
- Green Olives: Tested as low FODMAP in servings of up to 500g, essentially meaning they can be eaten freely according to appetite. However, this is based on plain, un-marinated versions. They are typically harvested before ripening, giving them a firmer texture.
- Black Olives: Also tested as low FODMAP in servings of up to 500g per person. These are fully ripened olives left on the tree longer, resulting in a softer texture and milder flavor compared to green varieties.
What About Kalamata and Stuffed Olives?
Not all olives are created equal when it comes to FODMAPs. The processing and added ingredients can change their suitability dramatically.
- Kalamata Olives: Monash University has not yet formally tested Kalamata olives. However, it is generally assumed that plain Kalamata olives, like other olive varieties, are low FODMAP and safe in moderate amounts. The main risk comes from hidden high-FODMAP ingredients used in their marinade, such as garlic, which is a common addition.
- Stuffed Olives: The FODMAP content of stuffed olives is entirely dependent on the filling. Often, they are stuffed with high-FODMAP ingredients like garlic, jalapenos (which can be a capsaicin trigger), or certain cheeses that contain lactose. It is crucial to read the ingredients list carefully. Safe low FODMAP stuffings would include plain pimentos or safe cheeses in small quantities.
Navigating Marinades and Brine on a Low FODMAP Diet
One of the biggest pitfalls for those on a low FODMAP diet is assuming that all jarred or marinated olives are safe. High-FODMAP ingredients are frequently used in commercial marinades.
- Marinades: Many marinated olives contain garlic and onion, which are high in fructans and not low FODMAP. Even if you discard the garlic and onion pieces, the fructans are water-soluble and will have leached into the marinade, contaminating the olives. To ensure safety, look for plain olives and marinate them yourself using low FODMAP ingredients like olive oil, fresh herbs (rosemary, thyme), and lemon zest. Garlic-infused oil is a safe alternative for flavor, as the fructans are not fat-soluble.
- Brine: The brine used to cure and preserve olives is generally just saltwater. This process does not add FODMAPs. Therefore, olives in a simple brine are usually safe. It is the additional ingredients that are a concern.
The High Fat Factor and IBS
While olives themselves are low in FODMAPs, they are also a high-fat food. This is an important consideration for many people with IBS, as high-fat meals can independently trigger symptoms for some individuals, regardless of FODMAP content. High-fat intake can affect gut motility, which can exacerbate symptoms like diarrhea or cramping in sensitive guts.
- Listen to your body: If you notice symptoms after consuming a larger portion of olives, consider reducing your serving size. The effect is highly individual, so paying attention to your body's response is key to managing your diet effectively.
- Moderation is key: A reasonable portion of olives is generally tolerated well. A suggested low FODMAP serving size for plain olives is approximately ½ cup or 15 olives. Enjoying them as a snack or part of a meal in this amount is a good starting point.
Comparison Table: Olive Types and Low FODMAP Status
| Olive Type | FODMAP Status | Considerations for a Low FODMAP Diet |
|---|---|---|
| Plain Green Olives | Low FODMAP (Monash tested) | Safe in generous portions. Check for added ingredients in brine. |
| Plain Black Olives | Low FODMAP (Monash tested) | Safe in generous portions. Check for added ingredients in brine. |
| Kalamata Olives | Untested by Monash (assumed low FODMAP) | Assume safe in moderate portions if plain. Avoid if marinated with high-FODMAP ingredients like garlic. |
| Stuffed Olives | High FODMAP (often) | Avoid unless you can confirm the filling is low FODMAP (e.g., plain pimento). Most are stuffed with high-FODMAP ingredients. |
| Marinated Olives | High FODMAP (often) | Avoid store-bought marinades with garlic and onion. Make your own low FODMAP marinade. |
How to Safely Incorporate Olives into Your Low FODMAP Diet
- Read the label carefully: This is the single most important step. Scan the ingredients list for garlic, onion, and any other high-FODMAP items. Opt for brands that list only olives, water, and salt.
- Make your own marinade: For flavored olives, buy plain ones and add your own low FODMAP-friendly ingredients. A simple marinade with extra virgin olive oil, herbs like rosemary or thyme, and citrus zest is delicious and safe.
- Mind your portion size: While Monash suggests large quantities are safe from a FODMAP perspective, remember that fat content can be a separate trigger. Start with a small serving and see how you feel.
- Buy plain: Purchase plain, jarred, or canned olives and rinse them well before use to remove excess salt if needed. This gives you complete control over the flavoring.
- Pair with other low FODMAPs: Enjoy your olives in salads with other low FODMAP vegetables like cucumber, tomatoes, and bell peppers, or add them to pasta dishes made with gluten-free pasta.
Conclusion
For individuals on a low FODMAP diet, plain black and green olives are a safe and flavorful addition when consumed in moderation. The primary risk associated with olives comes from hidden high-FODMAP ingredients in marinades and stuffings, not the olives themselves. By carefully reading labels and choosing plain, un-marinated varieties, you can enjoy this versatile fruit without triggering IBS symptoms. Remember that fat content can also be a factor for some sensitive individuals, so personal tolerance should always guide your portion sizes. Incorporating olives safely requires a mindful approach, but it is a delicious way to add variety to your low FODMAP meal plan.
For more guidance on eating out with IBS and other low FODMAP tips, consult the official resources from Monash University.
