Can I eat sausages on a low fodmap diet?

November 12, 2025 •

4 min read

According to Monash University, the creators of the low FODMAP diet, plain cooked meats are low FODMAP, but processed versions often contain high FODMAP ingredients like garlic and onion. Therefore, the simple answer to 'Can I eat sausages on a low fodmap diet?' is that it depends entirely on the specific sausage and its ingredients.

Quick Summary

Processed sausages frequently contain high FODMAP ingredients such as onion, garlic, and wheat fillers. Choosing a low FODMAP sausage requires careful label reading to avoid these triggers and identify certified or homemade options. Homemade sausages provide the most control over ingredients. The right choice can be enjoyed safely as part of a low FODMAP diet.

Key Points

Ingredient Check is Crucial: Standard sausages often contain high FODMAP ingredients like onion, garlic, and wheat-based fillers, making them unsafe.
Look for Certified Products: Some brands offer sausages that have been tested and certified as low FODMAP for peace of mind.
Homemade is the Safest Bet: Making your own sausages allows you complete control over ingredients, guaranteeing a low FODMAP outcome.
Embrace Low FODMAP Flavorings: Use herbs like sage, thyme, and fennel, and opt for garlic-infused oil instead of whole onion or garlic.
Read All Labels Carefully: Don't be fooled by 'natural flavorings,' which can sometimes hide high FODMAP ingredients.
Alternative Protein is an Option: If sourcing low FODMAP sausage is too difficult, use plain ground meat and season it yourself.

Understanding the FODMAPs in Sausages

Sausages are not a homogenous food item; their composition varies dramatically by brand, type, and seasoning. This means some can be a safe addition to a low FODMAP diet, while others are a guaranteed source of discomfort due to hidden ingredients. The main FODMAP culprits in sausages are generally fructans from garlic and onion, and sometimes other ingredients like wheat-based fillers.

Common High FODMAP Ingredients to Avoid

To navigate the sausage aisle safely, you need to become an expert at reading ingredient labels. Watch out for these common high FODMAP additions:

Garlic and Onion: These are the most common flavor enhancers in sausages and are high in fructans. Be aware that 'natural flavorings' can sometimes include garlic or onion powder, so if you are highly sensitive, this is a red flag.
Wheat-Based Fillers: Many sausages use fillers like breadcrumbs or wheat flour to bind the ingredients and improve texture. Wheat is a common source of fructans and should be avoided.
High Fructose Corn Syrup and Other Sweeteners: Some processed sausages or breakfast sausage varieties may contain high fructose corn syrup or other high-FODMAP sweeteners. Always check the label, especially for sweet or maple-flavored links.
Certain Spices: While many herbs and spices are low FODMAP, some pre-packaged spice blends used in sausage production might contain high FODMAP ingredients.

How to Choose a Safe Store-Bought Sausage

Finding a pre-made low FODMAP sausage can be challenging but is not impossible. Many brands now cater to dietary restrictions. Look for sausages specifically labeled as 'low FODMAP certified.' Some companies also produce sausages with clean ingredient lists that are naturally low in FODMAPs, though they may not be officially certified.

Certified and Ingredient-Friendly Sausage Brands

FODMAP-Certified Brands: In some regions, brands like Lewis & Son (in Australia) offer certified low FODMAP options. Certification provides the highest level of assurance.
Ingredient-Conscious Brands: Some US brands like Jennie-O and Applegate offer varieties with simple ingredient lists that appear low FODMAP, featuring spices like rosemary, sage, and black pepper instead of onion or garlic.
Butcher's Choice: Your local butcher may make their own sausages and can tell you exactly what ingredients they use. This is a great way to source fresh, customized options without high FODMAP triggers.

Making Your Own Low FODMAP Sausages

For complete control over your ingredients, making your own sausages is the best option. It is easier than you might think and ensures a delicious, symptom-free meal.

Simple Low FODMAP Sausage Recipe

Select Your Meat: Use ground pork, turkey, chicken, or beef as your base.
Combine Spices: In a bowl, mix low FODMAP herbs and spices such as dried sage, thyme, fennel seeds, black pepper, paprika, and a touch of red pepper flakes for heat.
Add Flavor Base: Instead of onion and garlic, use garlic-infused olive oil for that savory taste without the fructans.
Mix and Shape: Combine the meat with the spices and a small amount of salt. Mix thoroughly and form into patties or links.
Cook and Enjoy: Cook in a skillet over medium-high heat until golden brown and cooked through.

Low FODMAP Sausage vs. Standard Sausage: A Comparison


Feature	Low FODMAP Sausage	Standard Sausage
Flavoring	Relies on low-FODMAP herbs (sage, thyme) and infused oils.	Heavily uses high-FODMAP garlic and onion powders.
Fillers	Often grain-free or uses gluten-free binders like oats.	Commonly contains wheat-based breadcrumbs.
Additives	Typically cleaner ingredient list with minimal additives.	Can contain flavor enhancers, preservatives, and high fructose corn syrup.
Accessibility	Found in specialty stores, online, or require homemade preparation.	Widely available in all grocery stores.
Digestive Impact	Designed to prevent IBS symptoms like bloating and gas.	May trigger digestive distress in sensitive individuals.

Versatile Low FODMAP Sausage Dishes

Once you have your low FODMAP sausage, you can incorporate it into many delicious meals. Try a sausage and vegetable skillet with low FODMAP vegetables like bell peppers, zucchini, and carrots. For a satisfying breakfast, pair homemade sausage patties with eggs and a side of low FODMAP fruit. You can also crumble cooked sausage into a low FODMAP sauce for pasta or add it to a frittata.

Conclusion: Making an Informed Choice

In conclusion, you can eat sausages on a low FODMAP diet, but a cautious and informed approach is essential. Never assume a sausage is safe without checking the ingredient list for common FODMAP culprits like garlic, onion, and wheat. The safest and most controlled method is to create your own sausages from scratch, using low FODMAP ingredients and flavorings like garlic-infused oil. For those seeking convenience, look for brands that offer certified low FODMAP products or feature clean ingredient lists. Armed with this knowledge, you can enjoy the flavor and versatility of sausage without compromising your digestive health. The key is careful reading and, when in doubt, making it yourself.

Frequently Asked Questions

Most standard sausages are not low FODMAP because they use common seasoning ingredients like garlic powder and onion powder, which are high in fructans, a type of FODMAP.

Yes, garlic-infused oil is an excellent way to add garlic flavor to your low FODMAP sausage. The fructans from the garlic are not oil-soluble, so they remain in the garlic pieces, leaving the infused oil safe to use.

Natural sausage casings, typically made from hog or sheep intestine, are low in FODMAPs. The primary concern is not the casing but the ingredients within the sausage itself.

The best way is to check the product's ingredient list for known high FODMAP ingredients. Some brands also explicitly label or certify their products as low FODMAP, which is the most reliable indicator.

Safe spices include dried sage, thyme, fennel seeds, paprika, black pepper, and red pepper flakes. You can also use ginger and cumin.

Instead of wheat breadcrumbs, use a gluten-free binder like gluten-free breadcrumbs, a small amount of finely ground rolled oats, or simply rely on the protein in the meat to bind it together.

No, turkey sausage is not always low FODMAP. Like pork sausage, you must check the ingredient list for added onion, garlic, or other high FODMAP components.