What Kind of Meat Can I Eat on a Low FODMAP Diet? A Comprehensive Guide

October 18, 2025 •

4 min read

According to Monash University, the institution that pioneered the low FODMAP diet, protein-rich foods like plain meats are naturally low in FODMAPs, but processed and marinated varieties often contain hidden, high-FODMAP ingredients. Navigating this dietary plan can be straightforward once you understand what kind of meat can I eat on a low FODMAP diet?

Quick Summary

Most fresh, unseasoned meats like chicken, beef, pork, and seafood are low FODMAP, but processed and marinated versions frequently contain high FODMAP ingredients like garlic and onion. Careful label reading is crucial for prepared meats.

Key Points

Fresh is best: All plain, unseasoned meats like beef, chicken, pork, lamb, and turkey are naturally low in FODMAPs.
Check processed products: Processed meats, including deli meats, sausages, and flavored bacon, often contain high-FODMAP additives like garlic and onion.
Seafood is safe: Fish and shellfish are low FODMAP when fresh or tinned in brine/oil. Avoid varieties with added sauces or flavorings.
Season safely: Use low FODMAP herbs and spices such as paprika, thyme, rosemary, ginger, and chives to flavor your meat.
Read ingredient labels: When buying any pre-packaged meat product, check for hidden FODMAPs like garlic, onion, and high-fructose corn syrup.
DIY marinades: To control ingredients, make your own marinades using garlic-infused oil and safe herbs instead of relying on store-bought versions.

Understanding FODMAPs and the Role of Meat

FODMAPs are a group of carbohydrates that can cause digestive distress in sensitive individuals, particularly those with Irritable Bowel Syndrome (IBS). These short-chain carbs are poorly absorbed in the small intestine and are fermented by bacteria in the large intestine, leading to symptoms like bloating, gas, and abdominal pain. Meat, being a primary source of protein and fat, does not naturally contain these fermentable carbohydrates. This means that fresh, unseasoned meat is a foundational food for a low FODMAP diet.

The challenge, however, arises from the modern food supply. Many meat products, especially processed and pre-prepared options, are infused with seasonings, marinades, and fillers that can be loaded with high-FODMAP ingredients such as onion and garlic. The key to successfully incorporating meat into a low FODMAP meal plan is to focus on fresh, unprocessed cuts and to control the seasonings you use during preparation.

Low FODMAP Meat Options

Poultry

Plain poultry is an excellent source of lean protein for a low FODMAP diet. As long as it is unseasoned, it is naturally FODMAP-free and can be enjoyed in large servings.

Chicken: Breast, thighs, and drumsticks are all safe. Avoid pre-seasoned chicken, pre-made chicken nuggets, or fried chicken that might contain high-FODMAP coatings or powders.
Turkey: Plain ground turkey, turkey breast, and other cuts are safe. Be sure to check labels on deli turkey or breakfast sausages for added FODMAPs.
Duck: Also naturally low in FODMAPs when fresh.

Red Meat

Like poultry, most red meats are safe on a low FODMAP diet, provided they are cooked plainly.

Beef: Fresh beef, including steaks, roasts, and lean ground beef, is a versatile and safe option. Be cautious with products like meatloaf mixes or ready-made burgers, which may contain onion or breadcrumbs.
Pork: Plain pork chops, roasts, and tenderloin are safe. Uncured bacon and ham are also typically fine, but always check for ingredients like honey, high-fructose corn syrup, or flavorings.
Lamb: Fresh lamb is a reliable low FODMAP choice.

Seafood

Seafood is naturally low in carbohydrates and is a safe protein source for a low FODMAP diet. This includes both fish and shellfish.

Fish: Cod, salmon, tuna, trout, and other fresh or tinned fish are all excellent options. For tinned fish, opt for versions in brine or oil rather than flavored varieties.
Shellfish: Prawns, shrimp, crab, mussels, and other plain shellfish are safe.

Deli and Processed Meats: A Cautionary Tale

This category requires the most vigilance. While some deli meats and sausages can be low FODMAP, many are not. It is imperative to read ingredient labels meticulously to check for hidden high-FODMAP additives.

Common high-FODMAP culprits to look for:

Garlic powder
Onion powder
Fructose or High-Fructose Corn Syrup
Natural flavors (which can sometimes hide garlic or onion)
Honey (in sufficient quantities)

Some companies produce FODMAP-friendly certified products, including certain sausages, but these must be verified individually. When in doubt, opt for plain cooked meats sliced thinly for sandwiches instead of processed deli options.

Comparison: Plain vs. Processed Meat


Feature	Plain, Fresh Meat	Processed/Marinated Meat
FODMAP Content	Naturally low FODMAP	Often high FODMAP due to added ingredients
Ingredients	A single, unprocessed meat type	Includes fillers, preservatives, and flavorings
Control	Full control over seasoning and preparation	Ingredients are pre-determined by the manufacturer
Risk of Symptoms	Very low, assuming cooking method is also low FODMAP	High risk if labels are not checked and high FODMAP ingredients are present
Examples	Fresh chicken breast, ground beef, fish fillets	Flavored sausages, deli turkey with flavorings, teriyaki marinated chicken

Preparing Low FODMAP Meat

To keep meat low FODMAP, focus on simple cooking methods and safe seasonings.

Cooking Methods: Grilling, baking, boiling, and pan-frying are all safe, low FODMAP cooking methods. Use low FODMAP cooking oils such as olive, canola, or avocado oil.
Seasonings and Herbs: Flavor your meat with a variety of low FODMAP herbs and spices. Safe options include:
- Paprika
- Thyme
- Rosemary
- Cumin
- Ginger
- Chives
- Basil
FODMAP-friendly Marinades: Instead of store-bought marinades, which almost always contain onion or garlic, create your own using garlic-infused oil, soy sauce, and safe herbs.

Conclusion

Understanding what kind of meat can I eat on a low FODMAP diet is centered on one core principle: freshness and simplicity. All fresh, unseasoned meats and seafood are naturally low in FODMAPs, making them excellent, symptom-free protein sources. The most significant risk comes from processed and marinated meat products, which often contain hidden FODMAP ingredients. By choosing plain cuts of meat and flavoring them yourself with low FODMAP-safe herbs and spices, you can enjoy a wide variety of delicious and satisfying meat dishes while effectively managing your digestive health. Reading labels and, if necessary, consulting with a registered dietitian or the Monash University app are the best strategies for navigating the low FODMAP diet successfully.

For the most comprehensive information, consider visiting the official Monash University FODMAP Diet website.

Frequently Asked Questions

Deli meat can be tricky. While the meat itself is low FODMAP, many processed versions, including ham, turkey, and chicken cold cuts, contain high-FODMAP additives like garlic, onion, or honey. Always read the ingredient labels carefully.

Yes, plain, fresh chicken is low FODMAP. The risk of FODMAPs comes from seasonings, marinades, or breading applied to the chicken. Ensure you buy unseasoned chicken and prepare it yourself with low FODMAP ingredients.

Yes, fresh ground beef is low FODMAP and a great, versatile option. However, avoid pre-seasoned ground beef or mixes that may contain high FODMAP seasonings like onion or garlic powder.

You can safely use a variety of spices, including paprika, cumin, dried oregano, rosemary, thyme, ginger, and black pepper. Always use garlic-infused oil instead of fresh garlic.

Most sausages contain high FODMAP ingredients like onion or garlic. Some brands, however, are specifically certified or labeled as low FODMAP. You must carefully read the label to be sure, or make your own with fresh ground meat and safe spices.

Yes, fresh fish and shellfish (like prawns, crab, and mussels) are naturally low in FODMAPs. Stick to unflavored, plain seafood, whether fresh or canned in oil/brine, and add your own low FODMAP seasonings.

Create a simple marinade using garlic-infused oil, soy sauce, fresh ginger, and safe herbs like rosemary or thyme. Avoid marinades containing onion, garlic, or honey.