Are Scallops FODMAP Friendly? A Comprehensive Guide

December 4, 2025 •

4 min read

According to leading dietary research, most seafood, including scallops, is naturally low in FODMAPs. This confirms that scallops are FODMAP friendly and a great protein choice for individuals on a low FODMAP diet, provided they are prepared correctly to avoid high FODMAP additives.

Quick Summary

Scallops are a low FODMAP protein source suitable for individuals with IBS. The key to keeping them gut-friendly lies in the cooking method and ingredients used. Simple preparation with low FODMAP seasonings is best for this versatile seafood.

Key Points

Naturally Low FODMAP: Scallops are primarily protein and contain minimal carbohydrates, making them inherently low in FODMAPs.
Preparation is Key: The safety of scallops on a low FODMAP diet depends on the cooking method, as high FODMAP ingredients like garlic and onion can be added.
Nutrient-Dense Protein: Scallops are a great source of protein, vitamin B12, and other essential minerals, making them a healthy addition to your diet.
Choose 'Dry' Scallops: Opt for untreated 'dry' scallops, as 'wet' scallops may contain additives that can potentially cause issues for those with multiple sensitivities.
Mindful Seasoning: Stick to low FODMAP seasonings like garlic-infused oil, lemon juice, salt, pepper, and fresh herbs (chives, parsley).
Observe Individual Tolerance: While generally safe, some individuals with IBS may react to non-FODMAP factors like fat content or stress, so it is important to monitor your own body's response.

Understanding FODMAPs and Scallops

FODMAP is an acronym for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These are short-chain carbohydrates that can be poorly absorbed in the small intestine, leading to symptoms like bloating, gas, and abdominal pain in sensitive individuals, particularly those with Irritable Bowel Syndrome (IBS). Since FODMAPs are specific types of carbohydrates, and scallops are primarily composed of protein with minimal carbohydrates, they contain insignificant amounts of these fermentable sugars.

The Nutritional Profile of Scallops

Beyond their low FODMAP status, scallops offer impressive nutritional benefits. They are an excellent source of lean, high-quality protein and a good source of omega-3 fatty acids, which are beneficial for heart health. They also provide essential vitamins and minerals, including vitamin B12, magnesium, and selenium, which support nerve function, energy production, and antioxidant defense. Their low-calorie and low-fat content makes them a nutrient-dense option suitable for many dietary goals.

Cooking Scallops on a Low FODMAP Diet

While the scallops themselves are low FODMAP, the way they are prepared is critical. Many traditional seafood recipes include high FODMAP ingredients, which can trigger symptoms. Here is a list of preparation tips and a comparison table to guide you.

Low FODMAP Cooking Tips

Keep it simple: A quick sear with olive oil, salt, and pepper can produce a delicious and gut-friendly meal.
Use infused oils: Garlic-infused olive oil provides the flavor of garlic without the fructan content, as FODMAPs are not oil-soluble.
Choose fresh herbs: Herbs like chives (green parts only), parsley, thyme, and basil are great for adding flavor without FODMAPs.
Be mindful of sauces: Traditional creamy sauces or marinades can contain high FODMAP ingredients. Opt for a simple butter and lemon sauce instead.
Pair with low FODMAP sides: Serve your scallops with low FODMAP vegetables such as carrots, green beans, or potatoes. Rice or quinoa are also excellent choices for a balanced meal.

Comparison Table: High vs. Low FODMAP Scallop Preparation


Feature	Low FODMAP Preparation	High FODMAP Preparation
Cooking Oil	Garlic-infused olive oil, avocado oil, or simple olive oil.	Standard olive oil with chopped garlic and onion.
Seasonings	Salt, pepper, lemon juice, green parts of scallions/chives, paprika, thyme.	Onion powder, garlic powder, high FODMAP spice blends.
Accompaniments	Sautéed low FODMAP vegetables (carrots, bell peppers), plain rice, quinoa.	Sauces containing high FODMAP ingredients, certain legumes.
Additives	'Dry' scallops without phosphate treatments.	'Wet' scallops treated with preservatives.
Key Flavors	Natural sweetness of scallops, lemon, fresh herbs.	Heavy garlic and onion flavors.

Potential Concerns and Individual Tolerance

While scallops are generally safe for a low FODMAP diet, a few factors should be considered. Shellfish allergies are a common concern, so anyone trying scallops for the first time should proceed with caution, especially if they have other food allergies. Individual triggers beyond FODMAPs can also provoke symptoms in some people. Factors such as the overall fat content of a meal or even the stress of trying new foods can sometimes affect digestive comfort. It is recommended to monitor your individual response and keep a food and symptom journal to identify any personal sensitivities.

The Importance of Variety

Incorporating a variety of low FODMAP protein sources is key to a balanced and nutritious diet. Scallops can be a fantastic part of a rotation that includes other gut-friendly options like fish, chicken, beef, eggs, and firm tofu. For more information on seafood choices, Monash University provides a comprehensive guide on their blog, including a specific section on meat and seafood. This varied approach helps ensure a wide spectrum of nutrients while keeping meals interesting and satisfying.

Conclusion

To summarize, scallops are a delicious and naturally low FODMAP food that can be safely enjoyed during all phases of a low FODMAP diet. Their impressive nutritional profile makes them a healthy addition, providing high-quality protein and essential nutrients without triggering FODMAP-related symptoms. The key to success lies in mindful preparation, focusing on simple cooking methods and avoiding high FODMAP ingredients like garlic and onion. By choosing plain, dry scallops and using low FODMAP seasonings, you can create a delightful meal that is both gut-friendly and flavorful. Always pay attention to your body’s unique response and consult with a dietitian if you have any specific concerns about your diet. For further information and resources, exploring authoritative sources like the Monash University blog can be very helpful.

Monash FODMAP. "Meat, seafood, eggs and cooking fats - low FODMAP?" Monash University Blog, 23 Jan. 2024, https://www.monashfodmap.com/blog/meat-seafood-eggs-and-cooking-fats-low-fodmap/.

Casa de Sante. "Are Scallops Low FODMAP? A Comprehensive Guide for IBS Sufferers." Casa de Sante, 9 Apr. 2025, https://casadesante.com/blogs/digestive-enzymes/are-scallops-low-fodmap-a-comprehensive-guide-for-ibs-sufferers/.

Casa de Sante. "Are Scallops Low FODMAP." Casa de Sante, 18 Aug. 2023, https://casadesante.com/blogs/low-fodmap-life/are-scallops-low-fodmap/.

Fig App. "Is scallop low FODMAP?" Fig App, foodisgood.com/is-scallop-low-fodmap/. Accessed 10 Oct. 2025.

Frequently Asked Questions

Yes, scallops are considered a safe and low FODMAP food, making them suitable for the strict elimination phase of the diet.

Both bay scallops and sea scallops are considered low FODMAP. The key factor is how they are prepared rather than the type of scallop.

Many restaurants use high FODMAP ingredients like garlic and onion in their preparation. It is crucial to ask about the ingredients or request simple preparation to avoid these triggers.

'Dry' scallops have not been treated with phosphate additives and are generally preferred for flavor and texture. 'Wet' scallops are treated, but the additives are unlikely to be high in FODMAPs.

Yes, garlic-infused oil is safe for a low FODMAP diet because the fructans that cause digestive issues are not oil-soluble, meaning they do not transfer into the oil during infusion.

Excellent low FODMAP side dishes include plain rice, quinoa, sautéed carrots, green beans, or a small portion of potatoes.

If you react to scallops, it might be due to a shellfish allergy or non-FODMAP triggers. Keeping a food diary and consulting a registered dietitian is recommended to identify the cause.