Which pickles are low in FODMAP?

According to research from Monash University, the FODMAP content of pickled and fermented foods can vary significantly. Navigating the options can be tricky, but knowing which pickles are low in FODMAP and which ingredients to avoid is key for a sensitive digestive system.

Quick Summary

Identifying low FODMAP pickles requires checking ingredients, as many store-bought varieties contain high-FODMAP additives like garlic and onion. Simple dill pickles, gherkins, and homemade versions with safe ingredients are good choices, while bread and butter varieties should be avoided.

Key Points

• Read Labels Carefully: Many store-bought pickles contain hidden high-FODMAP ingredients like garlic and onion.

• Choose Simple Dill or Gherkin Pickles: Look for simple recipes that use cucumbers, vinegar, and low-FODMAP seasonings.

• Avoid Sweet Pickles: Bread and butter pickles often contain high-fructose corn syrup and onions, making them high in FODMAPs.

• Consider Homemade Pickles: Making your own allows complete control over ingredients, ensuring they are low-FODMAP.

• Stick to Recommended Servings: Even with low-FODMAP pickled vegetables like beetroot, it's important to stick to specified portion sizes.

• Distinguish Fermentation: The fermentation process can alter FODMAP levels, making some fermented foods surprisingly low in FODMAPs.

Understanding FODMAPs and Pickles

FODMAPs are a group of short-chain carbohydrates that can cause digestive distress in individuals with Irritable Bowel Syndrome (IBS) and other gastrointestinal issues. While the main component of a classic pickle—the cucumber—is naturally low in FODMAPs, the problem often lies in the pickling brine. Many commercial pickle recipes include high-FODMAP ingredients such as garlic and onion for flavor, which can trigger symptoms. The fermentation and pickling process can also change the FODMAP content, so careful selection is necessary.

Types of Pickles and Their FODMAP Status

• Dill Pickles: Standard dill pickles can be a safe low-FODMAP choice, but only if they are made without garlic or onion. Many brands use these high-FODMAP ingredients, so reading the label is non-negotiable. Brands like Mt. Olive Simply Pickles have been identified as potentially low-FODMAP options, but always verify the ingredient list.
• Gherkins: Gherkins are essentially small pickled cucumbers. Monash University has tested drained gherkins and confirmed they are low in FODMAPs in a standard serving size (around 75g). As with dill pickles, double-check the label to ensure no high-FODMAP additions are present.
• Bread and Butter Pickles: These pickles, known for their sweet flavor, should generally be avoided on a low-FODMAP diet. They typically contain high-fructose corn syrup, onions, and other high-FODMAP ingredients. The Fig app, a resource for low-FODMAP dieters, frequently flags popular bread and butter pickle brands as high in FODMAPs.
• Pickled Vegetables: While the FODMAP content of pickled cucumber is generally favorable, this does not apply to all pickled vegetables. For instance, fermented white cabbage (sauerkraut) is high in FODMAPs, though small serving sizes may be tolerated. Pickled beetroot is low-FODMAP in smaller portions (around 75g), but larger servings contain high amounts of fructans.
• Fermented vs. Vinegar Pickles: The production method can also impact FODMAP levels. In naturally fermented pickles, the beneficial bacteria consume the natural sugars and carbohydrates, potentially lowering the FODMAP content. In contrast, quick-refrigerator pickles use vinegar, which is generally low-FODMAP, to preserve the vegetables. The key is still avoiding high-FODMAP additives in the brine.

Low-FODMAP vs. High-FODMAP Pickles: A Comparison

Feature	Low-FODMAP Pickles	High-FODMAP Pickles
Key Ingredients	Cucumbers, distilled white vinegar, salt, low-FODMAP spices (dill seeds, mustard seeds)	Garlic, onions, high-fructose corn syrup, excessive amounts of certain spices
Production Method	Can be naturally fermented or quick-pickled with vinegar. The process influences bacteria and FODMAP levels.	Typically uses a brine rich in high-FODMAP flavorings and sweeteners.
Example Types	Plain dill pickles (check label), gherkins, homemade refrigerator pickles.	Sweet bread and butter pickles, some commercially prepared kosher dills, pickled cabbage.
Safe Serving Size	Generous, assuming no high-FODMAP additives are included.	Restricted or to be avoided, depending on the individual's sensitivity.
Flavor Profile	Tangy, savory, and clean, with herbal notes from dill and other permitted spices.	Often sweeter or more complex due to the addition of onions, garlic, and sugars.

How to Choose Low-FODMAP Pickles

For store-bought pickles, careful label reading is your best defense. Look for products that explicitly state they are low-FODMAP, or check the ingredients list for obvious high-FODMAP culprits. Avoid anything containing garlic, onion, or high-fructose corn syrup. If a brand doesn't list its full ingredients or isn't certified, it's safer to avoid it.

Alternatively, making your own pickles at home is a surefire way to control every ingredient. A simple recipe of cucumbers, vinegar, salt, and low-FODMAP herbs like fresh dill and mustard seeds can create delicious, gut-friendly pickles. This approach eliminates the guesswork and allows for custom flavor profiles without digestive upset.

Conclusion

Finding low-FODMAP pickles is achievable for those with sensitive digestive systems, but it requires being an informed consumer. The key is to avoid common high-FODMAP flavorings like garlic and onion, especially in commercial products. Standard dill pickles and gherkins are typically safer choices, provided you read the labels carefully. For complete peace of mind and personalized flavor, making homemade low-FODMAP pickles offers the best control. By understanding which pickles are low in FODMAPs, you can confidently enjoy this crunchy, tangy condiment without compromising your digestive comfort.

For further reading, consider consulting the official Monash University Low FODMAP Diet App for up-to-date food ratings and servings.

Frequently Asked Questions

Are all pickles automatically low in FODMAPs?

No, not all pickles are low in FODMAPs. While cucumbers are low-FODMAP, many commercial pickles contain high-FODMAP ingredients in their brine, such as garlic and onion, which can trigger symptoms.

Are dill pickles low-FODMAP?

Plain dill pickles can be low-FODMAP, but you must check the ingredients list. Many store-bought versions add garlic or onion powder, making them high-FODMAP.

Can I eat bread and butter pickles on a low-FODMAP diet?

Bread and butter pickles are not recommended on a low-FODMAP diet. They typically contain high-fructose corn syrup and onions, which are high-FODMAP ingredients.

Is pickle juice low-FODMAP?

Pickle juice can be low-FODMAP, but it depends on the ingredients used to make the pickles. If the pickles were made with garlic or onion, the FODMAPs can leech into the brine.

What is a safe pickle brand for a low-FODMAP diet?

Some brands, like Mt. Olive's "Simply Pickles" series, are often considered safer, but ingredient formulations can change. Always check the label for garlic, onion, and high-fructose corn syrup before purchasing.

How can I make my own low-FODMAP pickles at home?

To make low-FODMAP pickles at home, use mini cucumbers, distilled white vinegar, water, salt, fresh dill, mustard seeds, and black peppercorns. Avoid using garlic or onion.

What pickled foods should be avoided on a low-FODMAP diet?

In addition to pickles with garlic and onion, be cautious with other pickled vegetables like sauerkraut (fermented cabbage), which is high in FODMAPs.