Nutrition Diet: What processed meats are high in FODMAP?

October 16, 2025 •

4 min read

While plain, cooked meats are naturally low in FODMAPs, many processed meats contain added ingredients like garlic and onion that can trigger digestive symptoms. Understanding what processed meats are high in FODMAP is key to navigating this dietary protocol and managing conditions like Irritable Bowel Syndrome (IBS) effectively.

Quick Summary

Many processed meats are high in FODMAPs due to added ingredients such as garlic, onion, and certain sweeteners. Common culprits include sausages, salami, and flavored deli meats, while plain meats and some specific products can be low FODMAP. The key to a successful low FODMAP diet is careful label-reading.

Key Points

Hidden FODMAPs: Processed meats contain high-FODMAP ingredients like garlic and onion powder, not the meat itself.
Sausages and Salami: Most commercial sausages and salami are high in FODMAPs due to common seasonings.
Deli Meat Caution: Be wary of flavored deli meats, and always check labels for high-FODMAP additives.
Safe Alternatives: Plain, unseasoned cooked meats, plain ham, and plain bacon are generally low in FODMAPs.
Label Reading is Key: The most important step is to read ingredient lists carefully to identify potential high-FODMAP triggers.
Use Flavor Safely: Use low-FODMAP seasoning alternatives like garlic-infused oil to add flavor to meals.
Homemade is Best: Making your own processed meat-style dishes at home offers full control over ingredients.

What are FODMAPs and why do they matter for processed meats?

FODMAP is an acronym that stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These are short-chain carbohydrates that are poorly absorbed in the small intestine and can cause digestive distress, particularly for individuals with Irritable Bowel Syndrome (IBS). While protein foods like meat, poultry, and fish are inherently low in FODMAPs, the processing stage can introduce high FODMAP ingredients.

Unlike plain, freshly cooked meat, processed meat products are often filled with flavorings, fillers, and curing agents. These added components are the primary source of FODMAPs in products like sausages, salami, and deli meats. Learning to identify these high-FODMAP additives on an ingredient list is an essential skill for anyone following this dietary approach.

Common high-FODMAP ingredients to check for

When scanning the label of a processed meat product, certain ingredients should raise a red flag. The most common offenders are those derived from garlic and onion, which are high in fructans, a type of oligosaccharide.

High-FODMAP ingredients often found in processed meats include:

Garlic and garlic powder
Onion and onion powder
Dehydrated onion or garlic
High-fructose corn syrup
Inulin (a source of fructans)
Wheat-based breadcrumbs or fillers
Certain marinades and sauces that contain high-FODMAP ingredients

Specific processed meats that are often high in FODMAP

Several types of processed meats are typically high in FODMAPs and should be treated with caution. This doesn't mean all versions are off-limits, but it requires careful label reading.

Sausages: Most commercially prepared sausages contain onion and/or garlic powder for seasoning. This applies to various types, including Italian sausage, breakfast sausages, and hot dogs. Some specialty brands may offer low-FODMAP options, but always verify the ingredients.
Salami: Many types of salami, such as Genoa, contain garlic powder and other seasonings that are high in FODMAPs. While some anecdotal reports suggest certain brands or types might be lower, the safest approach is to assume it's high-FODMAP unless verified otherwise.
Marinated Meats: Pre-marinated meats, poultry, or seafood are almost certain to contain high-FODMAP ingredients like garlic and onion in the marinade. It is always better to purchase plain meat and create your own low-FODMAP marinade at home.
Breaded or Coated Meats: Products like breaded chicken tenders or nuggets often use wheat-based breadcrumbs, which are high in fructans. Some coatings may also contain additional high-FODMAP seasonings. Opt for plain, unprocessed cuts instead.
Certain Deli Meats: While many deli meats can be low FODMAP, some contain high-FODMAP additives. Be cautious with flavored or seasoned varieties. For example, some chicken cold cuts might contain problematic ingredients.

Finding low-FODMAP processed meat alternatives

For those who enjoy convenience foods, several low-FODMAP alternatives exist. These options provide a similar experience without triggering digestive symptoms.

Plain cooked meats: Unflavored, simply cooked poultry, beef, pork, or lamb is always a safe, low-FODMAP choice.
Plain deli meats: Look for roasted turkey or ham without added honey or high-FODMAP seasonings. Careful label reading is essential here. You can also roast your own meat and slice it for sandwiches.
Plain bacon: Unflavored bacon cured with only salt is typically low FODMAP. However, if the label lists added seasonings or sweeteners, it's best to avoid it.
Canned fish: Plain, canned tuna or salmon is a convenient and versatile protein source that is naturally low in FODMAPs.
Homemade processed meats: Making your own sausages or meatballs using low-FODMAP spices like chives, ginger, and herbs is an excellent way to control ingredients.


Processed Meat Type	High FODMAP Ingredients to Watch For	Low FODMAP Alternative
Sausages	Garlic powder, onion powder, wheat filler	Plain, unseasoned meatballs or homemade sausage with low-FODMAP spices
Salami	Garlic powder, onion powder, spice mixes	Plain, thinly sliced roasted chicken or turkey breast
Marinated Meats	Garlic, onion, honey, applesauce in marinade	Plain meat marinated at home with oil, herbs, and lemon juice
Breaded Meats	Wheat breadcrumbs, onion/garlic powder	Plain chicken breast or cutlets, seasoned and cooked simply

How to successfully navigate processed meats on a low FODMAP diet

The key to managing processed meats on a low FODMAP diet is becoming a savvy label reader. Beyond just avoiding garlic and onion, it's important to understand the hierarchy of ingredients. Ingredients are listed in descending order by weight, so if a high-FODMAP item is near the top of the list, the product is likely unsuitable. Look for certifications, such as the Monash University low FODMAP logo, which makes finding suitable products much easier.

For those who miss the flavor of certain ingredients, low-FODMAP alternatives like garlic-infused oil or the green parts of spring onions can be used to add flavor to home-cooked meals. Working with a registered dietitian can also provide specific guidance and personalized recommendations to ensure you meet all your nutritional needs while following the diet.

Conclusion

The FODMAP content of processed meat is determined by its added ingredients, not the meat itself. Sausages, salami, and marinated products are frequent sources of high-FODMAP culprits like garlic, onion, and various sweeteners. By carefully reading labels and opting for plain, unseasoned options or making your own low-FODMAP versions, you can continue to enjoy meat products while managing your digestive health. Relying on authoritative resources, such as the Monash FODMAP app, will provide the most accurate and up-to-date guidance.

For more information on the low FODMAP diet and tested food products, consult the official resources provided by Monash University.

Frequently Asked Questions

No, not all processed meats are high in FODMAPs. The FODMAP content depends entirely on the added ingredients, such as seasonings, fillers, and marinades. Some processed options, like plain, salt-cured bacon, can be low FODMAP.

The most common high-FODMAP culprits in processed meats are garlic, onion, and their powdered versions. Other additives like wheat-based fillers, certain sweeteners (e.g., high-fructose corn syrup), and some flavorings can also contain FODMAPs.

Plain, unprocessed bacon made from pork belly and cured with salt is considered low FODMAP. However, it's essential to read the label, as some products may include high-FODMAP seasonings.

Many types of salami are not considered low FODMAP because they contain garlic and onion powder. While some varieties might be lower, it is best to check the ingredients list and portion size carefully or choose a safer alternative.

Look for deli meats labeled 'plain,' 'unseasoned,' or 'oven roasted.' Examples include plain roasted turkey or chicken breast and ham without honey or high-FODMAP seasonings. Always read the ingredients list carefully to confirm no high-FODMAP additives have been included.

Good alternatives include plain cooked meats (chicken, beef, pork), canned tuna or salmon (in water or oil), and homemade versions of processed products using low-FODMAP seasonings. You can also use plain, sliced roasted meats as a deli meat substitute.

Checking the ingredients list is crucial because FODMAPs are often hidden in the form of seasonings, fillers, and additives, even in products you might not expect. Being diligent with label reading prevents accidental consumption of trigger foods and helps manage digestive symptoms effectively.