Is Battered Fish High in FODMAP?

October 22, 2025 •

4 min read

According to Monash University research, most unprocessed fish is naturally low in FODMAPs. However, the real question for those with digestive sensitivities is: Is battered fish high in FODMAP? The answer depends entirely on the ingredients used in the batter and cooking process, as conventional batters often contain high-FODMAP ingredients like wheat flour and onion or garlic powder.

Quick Summary

Standard battered fish is typically high in FODMAPs due to wheat-based flour and high-FODMAP seasonings. Individuals can create a safe, low-FODMAP version by using gluten-free flours, avoiding garlic/onion powders, and opting for gentle cooking methods.

Key Points

Standard batter is high in FODMAPs: Traditional battered fish uses wheat flour (high fructan) and often includes onion or garlic powder.
Fish is naturally low-FODMAP: Unprocessed fish fillets are a safe, protein-rich food for those on a low-FODMAP diet.
Use low-FODMAP flour: Prepare your own batter with gluten-free flour blends, rice flour, or quinoa flour to avoid high-FODMAP ingredients.
Replace high-FODMAP liquids: Swap beer in a beer batter recipe for carbonated water or seltzer to keep it low-FODMAP.
Seasonings are key: Use simple salt, pepper, and fresh herbs, or opt for garlic-infused oil instead of high-FODMAP powders.
Alternative coatings are an option: Use low-FODMAP panko breadcrumbs or quinoa flour for a crispy, flavorful crust.
Be mindful of cooking methods: Deep-frying adds high amounts of fat, which can trigger IBS symptoms in some individuals. Consider baking or air-frying instead.

Why Is Standard Battered Fish High in FODMAP?

While fish itself is a low-FODMAP protein, the issue arises from the other components of the dish. The typical batter used for deep-frying fish contains several high-FODMAP ingredients that can trigger symptoms for individuals with Irritable Bowel Syndrome (IBS) or other digestive sensitivities.

High-FODMAP culprits in conventional batter

Wheat Flour: This is the most common ingredient in traditional batter and is high in fructans, a type of FODMAP. Fructans are fermentable carbohydrates that can cause bloating, gas, and abdominal pain in sensitive individuals.
Onion and Garlic Powder: These are frequently used for flavoring in many commercial and restaurant batters. Both are concentrated sources of fructans and are considered high-FODMAP even in small quantities.
Other Seasonings: Some flavored salts and seasoning mixes may contain hidden high-FODMAP ingredients. For example, onion or garlic powder can be listed simply as "spices" or "natural flavors" on an ingredient label.

The Impact of Cooking Method

The cooking method can also be a factor. Deep-frying, even with low-FODMAP ingredients, adds a high amount of fat to the dish. While not a FODMAP itself, fat is known to trigger digestive issues in some people with IBS. This is an additional consideration when deciding whether battered fish is a good choice.

Creating a Low-FODMAP Battered Fish Alternative

Fortunately, it is possible to enjoy a crispy, delicious fish fillet without the FODMAP triggers by making a few simple substitutions at home.

Low-FODMAP batter ingredients

Flour: Use a certified gluten-free, all-purpose flour blend or specific low-FODMAP flours like rice flour or quinoa flour. Monash University's app is an excellent resource for checking acceptable serving sizes.
Liquid: Instead of beer, which contains wheat, use a carbonated liquid like club soda or seltzer water to create a light and crispy batter.
Seasoning: Use simple, low-FODMAP seasonings. Stick to salt, pepper, paprika, or low-FODMAP certified seasonings. Garlic-infused olive oil can provide a garlic flavor without the fructans.

Alternative coatings

Panko Breadcrumbs: A popular alternative is using panko breadcrumbs. Monash University has tested and approved regular panko breadcrumbs as low-FODMAP up to a 1¼ cup serving size, though it's important to use a certified gluten-free version if you also have celiac disease.
Nutrient-Rich Flours: Quinoa flour can be used for breading, offering a protein and fiber boost. Tapioca starch or flour can help create a more robust and adherent breading.

Comparison: Standard vs. Low-FODMAP Battered Fish


Feature	Standard Battered Fish	Low-FODMAP Battered Fish (Homemade)
Flour	Wheat flour (high in fructans)	Gluten-free flour, rice flour, quinoa flour, or tapioca starch (low in FODMAPs)
Seasoning	Often contains garlic and/or onion powder (high in fructans)	Salt, pepper, paprika, and other low-FODMAP spices
Liquid	Often includes beer, which contains wheat	Club soda or seltzer water
Preparation	Typically deep-fried, which can be high in fat and trigger IBS symptoms	Can be air-fried, pan-fried with low-FODMAP oil, or baked for a healthier option
Sauces	May come with high-FODMAP sauces like traditional tartar sauce	Paired with low-FODMAP sauces, such as homemade tartar with lactose-free mayonnaise and pickles

Conclusion: Navigating Battered Fish on a Low-FODMAP Diet

For individuals on a low-FODMAP diet, the short answer is that store-bought or restaurant-made battered fish is likely high in FODMAPs due to standard wheat flour and high-FODMAP seasonings. While the fish itself is safe, the batter and any associated sauces are the primary sources of concern. The solution is to prepare your own version at home using low-FODMAP ingredients like gluten-free flour blends and simple seasonings. By controlling the ingredients, you can enjoy a classic, crispy dish without the digestive distress. If dining out, opt for plain grilled or steamed fish to avoid any hidden FODMAPs. For comprehensive guidance, it's always best to consult the Monash University FODMAP Diet App.

The Role of Monash University

Monash University, based in Australia, is the leading authority on the low-FODMAP diet. Their dedicated research team tests a vast number of foods to determine their FODMAP content and establish safe serving sizes. Their official app is the most reliable resource for anyone following this elimination diet. For battered fish, they have confirmed that while the fish is low-FODMAP, the associated wheat-based batters are high in fructans.

Further Steps for Low-FODMAP Eating

Always read ingredient labels carefully, especially for processed foods or pre-made mixes.
Pay attention to seasonings. Avoid anything that lists onion or garlic powder.
When dining out, ask for grilled, baked, or pan-fried fish seasoned simply with salt, pepper, and herbs.
Experiment with different low-FODMAP flours at home to find the perfect texture for your batter.

Enjoying Fish Safely on a Low-FODMAP Diet

By focusing on whole, unprocessed fish and being mindful of how it's prepared, you can safely include it in your diet. The low-FODMAP approach is all about identifying and avoiding specific triggers, not restricting entire food groups unnecessarily. With some preparation, a classic dish like fish and chips can be adapted to be completely safe for your digestive system.

Visit the official Monash University FODMAP Diet website for more information.

Frequently Asked Questions

Generally, no. Restaurant battered fish is typically made with wheat-based flour and may contain high-FODMAP onion or garlic powder. It is safest to assume it is not low-FODMAP.

When eating out, ask for a plain, grilled, baked, or steamed fish fillet. Request that it be seasoned only with salt, pepper, and lemon, and check that no high-FODMAP marinades or sauces are used.

Low-FODMAP flour options include gluten-free all-purpose flour blends (check ingredients for added high-FODMAP items), rice flour, quinoa flour, and tapioca flour.

The fish portion must be modified (e.g., grilled or with a low-FODMAP batter). The chips (fries) are generally okay, but flavored salts often contain high-FODMAP ingredients, so ask for plain salt.

While fat is not a FODMAP, high-fat foods, especially deep-fried ones, can trigger IBS symptoms in some individuals. It is best to consume fried foods in moderation or use healthier cooking methods.

You can make a low-FODMAP tartar sauce at home using lactose-free mayonnaise, chopped pickles, lemon juice, and fresh dill. Avoid store-bought versions that typically contain onion and garlic.

To add a garlic flavor without the fructans, you can use garlic-infused olive oil in your batter mixture or as a seasoning. The fructans from garlic do not transfer to the oil.