Can I eat beef jerky on a low FODMAP diet? A complete guide

November 28, 2025 •

4 min read

While unprocessed beef is naturally low in FODMAPs, the seasonings found in commercial jerky are often the primary concern for those managing digestive sensitivities. This comprehensive guide answers the question, 'Can I eat beef jerky on a low FODMAP diet?' and shows you how to choose wisely for a safe snack.

Quick Summary

Whether beef jerky is low FODMAP depends entirely on its ingredients. Learn to identify and avoid high FODMAP seasonings like garlic and onion to enjoy this protein-rich snack safely on your diet.

Key Points

Read Labels Carefully: High FODMAP ingredients like garlic and onion powder are common in jerky marinades.
Choose Plain Over Flavored: Unseasoned beef jerky made with just salt and pepper is your safest and most reliable low FODMAP option.
Consider Homemade Jerky: Making your own jerky allows for full control of ingredients and avoids hidden FODMAPs.
Look for Certified Brands: Some companies offer jerky specifically certified as low FODMAP, taking the guesswork out of your selection.
Be Mindful of Portion Sizes: Even safe low FODMAP ingredients can cause issues in large quantities, so practice moderation.
Utilize Dietitian-Recommended Tools: Use reliable resources like the Monash University FODMAP Diet App to verify the FODMAP status of ingredients and products.

Understanding the Low FODMAP Diet and Meat

The low FODMAP diet is a temporary elimination diet often recommended for individuals with Irritable Bowel Syndrome (IBS) to help manage symptoms. FODMAPs are a group of short-chain carbohydrates that are poorly absorbed by the small intestine and can cause digestive distress. The diet's goal is to identify which types of FODMAPs a person's gut is sensitive to. Unprocessed, plain meats like beef, poultry, and fish are naturally low in FODMAPs because they are primarily composed of protein and fat, not carbohydrates. This means that beef, in its purest form, is perfectly fine for a low FODMAP diet.

The Problem with Commercial Beef Jerky

The issue with many commercial beef jerky products arises not from the beef itself, but from the ingredients added during the marination and curing process. Many brands use high FODMAP ingredients for flavor, which can trigger digestive symptoms. It is crucial for anyone on this diet to read ingredient labels meticulously to avoid hidden FODMAPs.

Common High FODMAP Ingredients in Jerky

Garlic and Onion: These are two of the most common high FODMAP culprits found in marinades and seasonings. Both contain fructans, which are a type of FODMAP that can cause bloating and gas.
Honey and Agave Nectar: These are high in fructose, another type of FODMAP. Even small amounts can be problematic for sensitive individuals.
High-Fructose Corn Syrup (HFCS): As the name suggests, this is very high in fructose and should be avoided.
BBQ Sauce: Many store-bought BBQ sauces contain onion, garlic, and high fructose corn syrup, making them unsuitable.
Certain Stocks: Some beef or vegetable stocks can contain high FODMAP ingredients like onion and garlic.
Soy Sauce: While small servings (around 2 tablespoons) of soy sauce can be low FODMAP, it contains small amounts of wheat. During the strict elimination phase, it might be best to avoid it or opt for a gluten-free alternative like tamari.

Finding Safe Beef Jerky

Finding a beef jerky that fits your dietary needs requires diligence. Here are some strategies:

Read the Label: The most important step is to scrutinize the ingredient list. Look for simple, classic seasonings like just salt and pepper.
Look for Certified Products: Some brands, like Fody Foods and Good Fod Foods, specifically create and certify their products as low FODMAP. This takes the guesswork out of label reading.
Use a Dietitian-Approved App: The Monash University FODMAP Diet App provides a comprehensive database of tested foods and can help you identify safe options. Some other apps, like Fig, allow you to scan barcodes to check for compatibility.
DIY Homemade Jerky: The best way to ensure your jerky is 100% low FODMAP is to make it yourself. This gives you complete control over the ingredients, allowing you to use low FODMAP flavorings like ginger, fresh chili (in moderation), and gluten-free liquid smoke. A simple recipe would involve very lean beef, salt, pepper, and potentially some coconut aminos as a soy sauce alternative.

Low FODMAP Jerky Alternatives

If finding a suitable beef jerky proves too difficult or you want more variety, several other protein-rich, low FODMAP snacks are available:

Hard Cheeses: Aged, hard cheeses like cheddar and parmesan are naturally low in lactose and are great for a quick, satisfying snack.
Plain Cooked Meats: Plain, roasted chicken or turkey breast slices are a reliable alternative. Just be sure they haven't been marinated with high FODMAP ingredients.
Sardines or Canned Tuna: Canned fish in brine or oil can be a convenient, high-protein snack.
Hard-Boiled Eggs: A staple protein source that is naturally low FODMAP and easy to prepare ahead of time.

Comparison Table: Safe vs. Unsafe Jerky Ingredients


Ingredient Category	Low FODMAP (Safe) Examples	High FODMAP (Unsafe) Examples
Marinades/Sauces	Soy sauce (limit 2 Tbsp), Coconut aminos, Apple cider vinegar, Worcestershire sauce (limit 2 Tbsp)	BBQ sauce, Honey, High-fructose corn syrup, Molasses
Seasonings	Salt, Pepper, Fresh Ginger, Paprika, Chili powder (no additives)	Garlic powder, Onion powder, Celery powder, Beef/Vegetable stock (most brands)
Flavorings	Gluten-free liquid smoke, Maple syrup (in small amounts)	Onion flakes, Garlic flakes

Conclusion: Can You Eat Beef Jerky on a Low FODMAP Diet?

Yes, you can eat beef jerky on a low FODMAP diet, but only if you are extremely selective. The key is to avoid commercial varieties laden with high FODMAP ingredients like garlic, onion, and certain sweeteners. By carefully reading ingredient labels or choosing certified low FODMAP brands, you can enjoy this protein-packed snack without triggering digestive symptoms. For the most control and peace of mind, making your own low FODMAP beef jerky at home is the safest option. Always remember that portion sizes matter, even with low FODMAP foods, so be mindful of your intake. Consult with a registered dietitian specializing in the low FODMAP diet for personalized guidance.

For more information on the low FODMAP diet and tested food data, you can visit the Monash University Low FODMAP Diet website.

Frequently Asked Questions

Most regular commercial beef jerky is marinated or seasoned with high FODMAP ingredients, most notably garlic and onion powder, which can cause digestive issues for sensitive individuals.

It is not recommended to use standard store-bought BBQ sauce, as most brands contain high FODMAP ingredients like onion, garlic, and high-fructose corn syrup. Use a low FODMAP-certified alternative or a simple salt and pepper seasoning instead.

Some resources, like the Fig app, suggest Jack Link's Original Beef Jerky is likely low FODMAP in a single serving. However, as ingredients can change and individual sensitivities vary, it is always best to check the most current label and consume cautiously.

No. While plain, unseasoned animal proteins are low FODMAP, many processed meat snacks like sausages, deli meats, and pre-marinated products can contain high FODMAP ingredients. Always check the ingredient list for hidden garlic, onion, and other high FODMAP seasonings.

Alternatives include plain cooked chicken or turkey breast, hard cheeses (like cheddar or parmesan), canned tuna or sardines, hard-boiled eggs, and certified low FODMAP meat sticks or jerky.

The most reliable methods are to either check for a product that is explicitly certified as low FODMAP by a reputable organization (like Monash University or Fody Foods) or to make sure the ingredient list is free of all high FODMAP additives.

A simple and safe homemade marinade can be made from coconut aminos (a soy-free alternative), apple cider vinegar, a small amount of coconut sugar, gluten-free liquid smoke, salt, and fresh ginger.