Can you eat fish and chips on a low FODMAP diet? A comprehensive guide

October 21, 2025 •

3 min read

According to Monash University, a leading authority on the low FODMAP diet, most plain, unseasoned fish and potatoes are low in FODMAPs. This offers hope that with careful modifications, you can you eat fish and chips on a low FODMAP diet and still enjoy this classic meal.

Quick Summary

Many components of traditional fish and chips are problematic on a low FODMAP diet, primarily due to wheat-based batter and high FODMAP flavorings. The dish can be made safe by using naturally low FODMAP fish and potatoes with gluten-free batter and appropriate sauces, ensuring a compliant and delicious meal.

Key Points

Start with Plain Fish: Choose plain fish, as it is naturally low FODMAP. Avoid pre-marinated or heavily processed seafood.
Choose the Right Coating: Opt for grilled, steamed, or pan-fried fish. When breading, use a gluten-free flour like rice, quinoa, or cornmeal instead of wheat flour.
Season with Care: Stick to plain salt, pepper, and fresh herbs like dill or parsley. Avoid flavored salts and seasonings, which often contain garlic or onion powder.
Prepare Low FODMAP Chips: Homemade baked or air-fried potatoes are the safest option. For store-bought chips, ensure the ingredient list contains only potatoes, oil, and salt.
Make Safe Sauces: Standard tartar sauce and aioli are not low FODMAP. Use lemon wedges, make a compliant homemade tartar sauce with low FODMAP mayo, or use plain vinegar.
Be Mindful of Fat Intake: Deep-fried foods, even with low FODMAP ingredients, can sometimes trigger IBS symptoms due to the high-fat content. Moderation is key.
Create a Meal at Home: The easiest and most controlled way to ensure a low FODMAP fish and chips meal is to prepare it yourself using compliant ingredients.

Understanding the Low FODMAP Diet

The Low FODMAP diet is a temporary dietary plan used to manage symptoms of Irritable Bowel Syndrome (IBS) and other functional gut disorders. FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These are types of carbohydrates that can cause digestive distress in sensitive individuals. By restricting high-FODMAP ingredients, many people experience significant relief. The good news is that many foods are naturally low in FODMAPs, but processed and restaurant dishes often contain hidden triggers.

Decoding the Fish Component

Plain, unseasoned fish fillets are naturally low in FODMAPs and a great source of protein. The issue with traditional fish and chips is not the fish itself, but the batter or breading used to coat it. Most traditional batters are made with wheat flour, a source of fructans that are high in FODMAPs. However, this can be easily remedied by modifying the preparation method.

Low FODMAP Fish Preparation Methods

For a low FODMAP fish and chips experience, consider these alternatives to wheat-based batter:

Pan-fried or baked: Season the fish with plain salt, pepper, and herbs like dill or parsley, then pan-fry in a low FODMAP oil like canola or olive oil.
Air-fried with gluten-free flour: A common and delicious workaround is to use an air fryer with a gluten-free breading. Recipes often call for gluten-free all-purpose flour, quinoa flour, or even crushed low FODMAP potato chips for a crispy coating.
Steamed or grilled: Opting for plain steamed or grilled fish at a restaurant is a safe and simple way to avoid high-FODMAP batters and marinades.

Navigating the Chips and Seasonings

Potatoes themselves are low in FODMAPs and can be enjoyed freely according to appetite. However, when eating out, the chips can be a source of hidden FODMAPs through seasonings and cooking methods. Frozen or pre-flavored chips may contain wheat-based coatings, garlic powder, or onion powder. The high-fat content of deep-frying can also be a digestive trigger for some individuals with IBS, even if the ingredients are low FODMAP.

Safe Chip Options

Plain hot chips: When ordering out, request plain, unseasoned hot chips and add your own salt.
Homemade baked or air-fried wedges: A healthier, guaranteed low-FODMAP option is to make your own at home. Cut russet potatoes into wedges, toss with garlic-infused olive oil, salt, and pepper, then bake or air fry until crispy.
Plain salted potato chips: Some plain salted varieties of chips are low FODMAP, but it is essential to check the ingredient list for hidden FODMAPs.

Low FODMAP Sauces and Sides

Traditional tartar sauce and aioli are high in fructans due to their garlic and onion content. Brown sauce and curry sauce are also typically high FODMAP.

Compliant Condiments

Lemon wedges: A squeeze of fresh lemon juice is a simple and delicious low FODMAP addition.
Homemade tartar sauce: You can make a compliant tartar sauce using low FODMAP mayonnaise, capers, fresh dill, and garlic-infused olive oil.
Vinegar: Plain malt vinegar is low FODMAP. For salt and vinegar flavor, you can make your own low FODMAP seasoning at home.
Low FODMAP ketchup: A small amount of low FODMAP ketchup can be used. Some brands make a dedicated low FODMAP version.

Comparison: Standard vs. Low FODMAP Fish and Chips


Component	Standard Fish and Chips	Low FODMAP Fish and Chips
Fish	Battered with wheat flour, potentially marinated with high-FODMAP ingredients.	Grilled, steamed, or air-fried. Coated in gluten-free flour (rice, quinoa) or crushed low FODMAP chips.
Chips	Deep-fried, potentially pre-frozen with wheat, and flavored with onion/garlic powder.	Homemade baked or air-fried potatoes with plain salt. Plain salted, certified low FODMAP brands.
Sauces	Tartar sauce, aioli, and curry sauce, typically containing garlic and onion.	Fresh lemon wedges, homemade low FODMAP tartar sauce, or plain salt and vinegar.
Overall Suitability	High risk of triggering symptoms for individuals with IBS.	Made safe by avoiding high-FODMAP ingredients and controlling cooking methods.

Conclusion: Enjoying Fish and Chips with Confidence

While the classic take-away version of fish and chips is generally not suitable for a low FODMAP diet, this comfort food is absolutely achievable with a few thoughtful modifications. By focusing on naturally low FODMAP ingredients like plain fish and potatoes and substituting high-FODMAP components like wheat-based batter and garlic-rich sauces with compliant alternatives, you can enjoy a delicious and gut-friendly meal. Making it at home offers the most control over ingredients and preparation methods, allowing you to get a near-perfect result every time.

Frequently Asked Questions

Regular battered fish typically uses wheat flour in the batter, which is a source of fructans. These are a type of FODMAP that can cause digestive issues for sensitive individuals.

No, many flavored store-bought chips contain high FODMAP ingredients like onion or garlic powder. Plain salted chips are generally safe, but always check the label carefully.

Plain vinegar is low FODMAP. However, for store-bought salt and vinegar chips, you must check the ingredients, as they may contain hidden high FODMAP flavorings. It's safer to make your own at home.

You can make a low FODMAP tartar sauce at home using compliant mayonnaise, garlic-infused olive oil, capers, and fresh dill. Fresh lemon juice is another simple and safe option.

While the ingredients themselves might be low FODMAP, the high-fat content of deep-fried foods can be a digestive trigger for some people with IBS. Consider baking or air-frying instead.

Good options for gluten-free flour include rice flour, quinoa flour, or certified gluten-free all-purpose flour blends. Using crushed low FODMAP potato chips also works well for a crispy coating.

It is possible but requires requesting modifications. Ask for grilled or steamed fish, plain chips with no extra seasoning, and only use lemon wedges. Be aware that cross-contamination is a risk.