The low FODMAP diet is often used to control IBS symptoms and requires careful food choices. Olives are a popular option because of their healthy fats and flavor. This guide covers which olives are low FODMAP and how to select them safely.
Understanding the Low FODMAP Status of Olives
Plain Green and Black Olives
Monash University has tested plain green and black pitted olives and found them to be low in FODMAPs. A low FODMAP serving size is around ½ cup or 15 small olives. Some individuals with IBS are sensitive to high-fat foods. Paying attention to personal tolerance is a good idea, regardless of the FODMAP content.
Kalamata Olives
Kalamata olives have not been tested by Monash University. They are generally assumed to be low FODMAP, similar to their green and black counterparts. The main consideration when purchasing Kalamata olives is to ensure they are not marinated with high FODMAP ingredients like garlic or onion.
Stuffed Olives
For stuffed olives, the FODMAP status depends on the filling. Pimento-stuffed manzanilla olives are generally considered low FODMAP, as pimento is not a known trigger. Olives stuffed with garlic, onion, or certain cheeses are high FODMAP and should be avoided.
What to Look For and What to Avoid
High-FODMAP ingredients are often added during the marinating or stuffing process.
High-FODMAP Ingredients to Avoid:
- Garlic cloves or garlic powder
- Onion pieces or onion powder
- Marinades containing unspecified "spices" that could include garlic or onion.
- Fillings like garlic, onion, or cream cheese
- Some versions of high-fructose corn syrup
How to Choose Low FODMAP Olives:
- Prioritize Plain: Look for plain black or green olives, preferably packed in a simple brine (water and salt).
- Certified Brands: Some brands offer certified low FODMAP products.
- DIY Marinades: For more flavor, purchase plain olives and marinate them at home with safe ingredients like low FODMAP garlic-infused olive oil and herbs.
Low FODMAP Olives Comparison
| Type of Olive | FODMAP Status | Key Considerations |
|---|---|---|
| Plain Green | Low FODMAP (Monash tested) | Safe in generous portions. Check for high-FODMAP additives in the brine. |
| Plain Black | Low FODMAP (Monash tested) | Safe in generous portions. Check for high-FODMAP additives in the brine. |
| Kalamata | Presumed Low FODMAP (Not Monash tested) | Check the marinade carefully for garlic or onion. |
| Pimento-Stuffed | Low FODMAP | The pimento is safe, but confirm no other high-FODMAP ingredients are present. |
| Garlic/Onion-Stuffed | High FODMAP | Avoid these due to the high FODMAP nature of the stuffing. |
Creative Ways to Use Low FODMAP Olives
- Salads: Add a handful of sliced black or green olives to a simple salad with low FODMAP vegetables like cucumbers and tomatoes.
- Tapenade: Create a simple olive tapenade by blending plain olives with capers and low FODMAP garlic-infused olive oil.
- Pizza Topping: Top a gluten-free pizza base with safe olives, lactose-free mozzarella, and other low FODMAP toppings.
- Mediterranean Dishes: Use olives in low FODMAP Mediterranean-inspired dishes with fish or chicken.
- Snack: Enjoy plain olives straight from the jar as a quick and flavorful snack.
Conclusion
Plain green and black olives are safe for those on a low FODMAP diet. Kalamata and pimento-stuffed olives are also generally acceptable, provided their marinades and stuffings are free of high-FODMAP ingredients like garlic and onion. Check product labels diligently. By following these guidelines, the rich flavor and healthy fats that olives offer can be enjoyed without triggering digestive symptoms. For more information, consult the Monash University Low FODMAP app or visit their official website Monash University Low FODMAP Diet.
