Is Tuna Salad Low FODMAP? Navigating Ingredients for a Gut-Friendly Meal

October 5, 2025 •

4 min read

According to Monash University, proteins like tuna are naturally low in FODMAPs. However, the crucial question, 'Is tuna salad low FODMAP?', depends entirely on the other ingredients added to the mix, as traditional components can be high in these fermentable carbohydrates.

Quick Summary

Plain canned tuna is low FODMAP, but the full salad requires careful selection of ingredients. Avoid high FODMAP components like onion and garlic, opting for safe alternatives such as low-FODMAP mayo and veggies to ensure a gut-friendly meal.

Key Points

Base is safe: Plain canned tuna, packed in water or oil, is naturally low in FODMAPs.
Check your canned goods: Always read labels on canned tuna to ensure no high-FODMAP vegetable broth has been added.
Choose safe mayonnaise: Opt for plain mayonnaise and verify that no onion, garlic, or 'flavorings' have been included.
Smart vegetable swaps: Replace high-FODMAP celery and onion with low-FODMAP cucumber, carrots, or the green tops of scallions.
Boost flavor safely: Use garlic-infused olive oil, fresh chives, or dried dill instead of garlic or onion powder.
Serve creatively: Enjoy your low-FODMAP tuna salad on gluten-free bread, crackers, or in lettuce cups.

Understanding the Low FODMAP Diet and Tuna

The low FODMAP diet is a temporary elimination diet used to help manage symptoms of Irritable Bowel Syndrome (IBS). FODMAPs are a group of small-chain carbohydrates that can be poorly absorbed in the small intestine, leading to fermentation by gut bacteria. For sensitive individuals, this process causes gas, bloating, and abdominal pain. The diet's first phase involves eliminating high-FODMAP foods, which can make staple meals like tuna salad seem off-limits.

However, plain tuna, being a protein source, does not contain FODMAPs. Canned tuna packed in water or oil is generally safe for consumption on a low FODMAP diet. The challenge lies in avoiding hidden FODMAPs, particularly in canned products where vegetable broth containing onion or garlic may be added. Always check ingredient labels carefully to ensure no high-FODMAP additives are present.

High-FODMAP Ingredients to Avoid in Tuna Salad

Many classic tuna salad recipes include ingredients that are high in FODMAPs and can trigger digestive distress in individuals with IBS. Here are the main culprits and how to avoid them:

Onion and Garlic: These are two of the most common high-FODMAP ingredients found in many savory dishes, including tuna salad. They contain fructans (a type of oligosaccharide) that can be poorly tolerated. This includes onion powder and garlic powder. Instead, use the green parts of scallions (also known as spring onions) for a milder, onion-like flavor, as these are low FODMAP. Garlic-infused olive oil is another great alternative, as the fructans are not oil-soluble and therefore do not infuse into the oil.
Celery: While a traditional ingredient for crunch, celery contains mannitol and is high in FODMAPs in larger servings. A low-FODMAP serving is only half a stalk. For many people, this small amount doesn't provide the desired crunch or is too risky. It's better to use low-FODMAP alternatives like cucumber.
Certain Mayonnaise Brands: Most commercially produced mayonnaise is low FODMAP in standard serving sizes (e.g., 2 tablespoons), as it is primarily made from eggs and oil. However, some brands add high-FODMAP ingredients like onion or garlic powder for flavor. Always check the ingredients list to be certain. Plain, regular mayonnaise is the safest bet.

Building a Low FODMAP Tuna Salad

Creating a delicious and gut-friendly tuna salad is easy with the right substitutions. The key is to focus on ingredients that are naturally low in FODMAPs while still providing excellent flavor and texture.

Here’s a breakdown of recommended swaps:


High-FODMAP Ingredient	Low-FODMAP Alternative
White or Red Onion	Green parts of scallions (spring onions), chives
Celery	Cucumber, carrots, bell peppers, bok choy
Canned Tuna with Broth	Canned tuna packed in water or oil, simple ingredients
Garlic/Onion Powder	Garlic-infused olive oil, chives, dried dill
Flavored Mayonnaise	Plain mayonnaise (check ingredients), Greek yogurt (lactose-free)

The Perfect Low FODMAP Tuna Salad Recipe

This simple recipe delivers on flavor and texture while keeping your digestive system happy. It's perfect for a quick and easy lunch.

Ingredients

1 can (5 oz) canned tuna, drained well (packed in water or olive oil)
2 tbsp low-FODMAP mayonnaise (check label for onion/garlic) or lactose-free Greek yogurt
1 tbsp fresh green scallion tops, thinly sliced
¼ cup cucumber, diced for crunch
1 tsp Dijon mustard (check label)
1 tbsp chopped fresh chives or dill
Salt and black pepper to taste

Instructions

In a medium bowl, combine the well-drained tuna with the mayonnaise, Dijon mustard, and sliced green scallion tops.
Add the diced cucumber and fresh herbs. Gently mix everything together with a fork until the ingredients are well combined.
Season with salt and pepper to your preference. Do not overmix, as this can make the tuna salad mushy.
Serve the tuna salad immediately or refrigerate in an airtight container for up to 3 days. It's delicious on low-FODMAP crackers or bread, or served in lettuce cups.

Serving Suggestions

This low FODMAP tuna salad can be enjoyed in a variety of ways beyond the traditional sandwich. Consider these options:

Lettuce Wraps: Scoop the salad into large lettuce leaves, such as butter or romaine, for a refreshing, gluten-free, and low-carb meal.
Over Greens: Serve a generous scoop over a bed of mixed low-FODMAP greens like spinach or rocket.
With Crackers: Pair with certified low FODMAP crackers for a satisfying snack.
Stuffed Veggies: Hollow out a bell pepper or tomato and fill it with the tuna salad.

Conclusion

Ultimately, is tuna salad low FODMAP? The answer is yes, with the right ingredients. By choosing plain tuna and swapping high-FODMAP additions like onion and celery for safe alternatives such as green scallion tops and cucumber, you can enjoy a flavorful and gut-friendly meal. Careful label-reading for hidden sources of FODMAPs in canned products and mayonnaise is essential for success. For more detailed food information and portion sizes, it is always recommended to consult a trusted resource like the Monash University FODMAP blog or app, as individual tolerances can vary.

Frequently Asked Questions

The best canned tuna is plain tuna packed in either water or olive oil. It is crucial to check the label to ensure no high-FODMAP vegetable broth or other additives have been used.

Most plain, commercially-produced mayonnaise is low FODMAP in a typical serving size (2 tablespoons). However, you must check the ingredients list to confirm that no high-FODMAP ingredients like onion or garlic powder have been added.

Excellent low-FODMAP alternatives for celery to add crunch include diced cucumber, shredded carrots, or finely chopped red bell pepper. These options provide a similar texture without the high-FODMAP content.

Flavored tuna packets, or tuna in flavored sauces, are often high in FODMAPs due to added onion, garlic, or other seasonings. It is safest to start with plain canned tuna and add your own low-FODMAP seasonings.

You can use the green parts of scallions (spring onions) to get an onion-like flavor, as these are low FODMAP. Infused oils and fresh chives also work well as a safe alternative to onion powder.

For sandwiches, use certified low FODMAP bread like spelt sourdough or gluten-free varieties. For crackers, look for rice crackers or other certified options.

Many common herbs and spices are low FODMAP, including fresh chives, parsley, dill, dried herbs, and black pepper. Be mindful of any mixed seasoning blends that may contain onion or garlic.