Is Any Fish Low in FODMAP?

January 8, 2026 •

3 min read

Plain fish and seafood are generally FODMAP-free, according to Monash University, the pioneer in low FODMAP research. This makes them excellent protein sources for those managing Irritable Bowel Syndrome (IBS) or other digestive sensitivities.

Quick Summary

Most plain fish and seafood are naturally low in FODMAPs, providing a gut-friendly protein source. This guide details low FODMAP fish selection and preparation, helping ensure IBS-friendly meals.

Key Points

Fish is Naturally FODMAP-Free: Being a protein source, unprocessed fish contains no FODMAPs.
Preparation is Key: Avoid high FODMAP ingredients like garlic and onion in marinades and sauces.
Canned Options Exist: Canned tuna and salmon are safe, but check for hidden high FODMAP ingredients.
Simple Cooking Methods: Baking, grilling, and steaming are recommended.
Fatty Fish Considerations: High fat content in fish may trigger IBS symptoms; monitor your tolerance.
Flavor with Safe Ingredients: Use herbs, spices, citrus juice, and infused oils for flavor.
Use Expert Resources: The Monash University FODMAP Diet App is a reliable source.

Understanding FODMAPs and the Benefits of Fish

FODMAPs are specific carbohydrates that can cause digestive issues in sensitive individuals. Protein-rich foods like fish contain no carbohydrates and are therefore low in FODMAPs. Unseasoned, unprocessed fish is a low FODMAP option, offering nutritional benefits without triggering symptoms like bloating or gas. Preparation and added ingredients are key to maintaining its low FODMAP status.

Preparing Fish for a Low FODMAP Diet

Preparation is crucial. High FODMAP ingredients are often found in sauces, breadings, and marinades. Traditional recipes frequently include garlic, onion, or wheat-based breadcrumbs, all of which are high in FODMAPs.

Follow these tips for gut-friendly fish dishes:

Use Herbs and Spices: Flavor with low FODMAP herbs like dill, rosemary, thyme, and chives, and spices like smoked paprika or turmeric.
Incorporate Citrus: Add fresh lemon or lime juice for flavor, as it is low FODMAP.
Cook in Low FODMAP Oils: Sauté, pan-sear, or bake fish in olive oil, avocado oil, or garlic-infused oil.
Create Your Own Marinade: Use garlic-infused oil, wheat-free soy sauce, ginger, and lime juice.
Use Low FODMAP Breadings: If desired, use cornflakes (ensure no high fructose corn syrup), cornmeal, or a gluten-free, low FODMAP breadcrumb alternative.

Low FODMAP Fish: A Comparison Table

Almost all fresh, plain fish are low FODMAP. Here's a comparison of some popular choices.


Fish Type	Flavor Profile	Texture	Best Cooking Methods	Key Considerations
Salmon	Rich, oily, distinctive	Firm, flaky	Baking, grilling, pan-searing	High in healthy fats, which may trigger IBS symptoms for some.
Cod	Mild, white, flaky	Delicate, tender	Baking, poaching, frying	Versatile and absorbs marinades well.
Tuna (Canned)	Mild to rich depending on the variety	Firm	Salads, sandwiches, pasta	Choose varieties packed in water to avoid hidden FODMAPs in vegetable broth. Check labels.
Haddock	Mild, slightly sweet	Tender, flaky	Frying, baking, poaching	Similar to cod, versatile and a reliable low FODMAP option.
Sardines	Salty, strong flavor	Soft, tender	Eaten from the can, on toast, with pasta	Quick meal option; ensure canned variety in water or oil without high FODMAP additives.

Canned Fish on a Low FODMAP Diet?

Yes, canned tuna and salmon are good low FODMAP choices, but always check the ingredients. Avoid cans with 'vegetable broth' or other additives that may contain onion or garlic. Those packed in water, brine, or olive oil are typically the safest.

Incorporating Low FODMAP Fish into Meals

Fish is versatile and can be used in many gut-friendly meals.

Baked Fish: Season cod or haddock with dill, lemon slices, and olive oil; bake until flaky. Serve with steamed low FODMAP green beans and carrots.
Salmon Burgers: Use canned salmon to make burgers with gluten-free breadcrumbs and low FODMAP herbs. Serve on a gluten-free bun with lactose-free mayonnaise.
Fish Tacos: Pan-sear cod or snapper with cumin and paprika. Serve in corn tortillas with lettuce, tomatoes, and lactose-free sour cream.
Tuna Salad: Mix canned tuna (in water) with lactose-free mayonnaise, mustard, and green onion tops. Serve with gluten-free crackers or bread.
Smoked Salmon Frittata: Prepare a frittata with smoked salmon, eggs, and lactose-free cream cheese or goat cheese.

Fish Oil and the Low FODMAP Diet

Fish, especially oily varieties, contain omega-3 fatty acids. These healthy fats may trigger symptoms for some with IBS. Monitor tolerance and consume fatty fish in moderate portions. Omega-3 supplements are generally considered low FODMAP, but check for additives. Always consult a healthcare provider before starting new supplements.

Conclusion: Enjoying Safe and Delicious Fish

The answer to "Is any fish low in FODMAP?" is yes. Nearly all plain fish and seafood are naturally low in FODMAPs, making them a safe and nutritious protein choice for those with IBS. Focus on simple, low FODMAP preparation methods and avoid high FODMAP ingredients in marinades, sauces, and breadings. Using fresh or water-packed canned varieties, and safe herbs, spices, and oils, allows for delicious and gut-friendly fish meals. Consulting a registered dietitian specializing in the low FODMAP diet is recommended.

The Monash University App: The Definitive Resource

The Monash University FODMAP Diet App provides the most current and detailed information on FODMAP content in foods. It offers a comprehensive database with food ratings and serving sizes. Learn more about the app here

Frequently Asked Questions

Yes, individuals with IBS can eat most types of plain fish and seafood. Fish is a protein and contains no carbohydrates, making it low in FODMAPs.

Yes, salmon is low FODMAP. It is a protein source and contains healthy fats. Be mindful of potential symptoms from its high-fat content if sensitive.

Yes, canned tuna and salmon can be low FODMAP; however, read the ingredients. Choose brands packed in water or oil, without added high FODMAP ingredients like vegetable broth, onion, or garlic.

The best ways to cook fish for a low FODMAP diet are baking, grilling, or steaming. These methods allow you to control seasonings and avoid high FODMAP additions.

Avoid marinades and seasonings with high FODMAP ingredients such as garlic, onion, regular soy sauce (which contains wheat), or honey. Use garlic-infused oil, ginger, or lemon.

Plain, fresh seafood like lobster, clams, shrimp, and mussels are low in FODMAPs. Be careful with processed items like imitation crab meat, which may have high FODMAP additives.

Most fish oil supplements are considered low FODMAP, as they consist of fats. However, check the ingredients for hidden high FODMAP additives or fillers before consumption. Consult a healthcare professional before starting any new supplements.