is smoked salmon low fodmap

Is Smoked Salmon Low FODMAP? Everything You Need to Know

Eating smoked salmon is one of life’s simple pleasures. The salty, smoky flavor pairs perfectly with creamy cheeses toast points and fresh dill. But if you follow a low FODMAP diet to manage irritable bowel syndrome (IBS), you may wonder if this savory treat is off-limits. Read on to get the full scoop on smoked salmon and FODMAPs.

What are FODMAPs?

FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These are types of carbohydrates that can trigger digestive distress in people with IBS. Specifically, FODMAPs draw fluid into the intestines, are poorly absorbed, and rapidly fermented by gut bacteria. This leads to symptoms like bloating, gas, abdominal pain, and altered bowel habits.

The low FODMAP diet was developed by researchers at Monash University. It involves restricting high FODMAP foods and beverages. Studies show it provides relief in up to 70% of people with IBS.

Why Could Smoked Salmon be High FODMAP?

Fish is naturally low in carbohydrates and FODMAPs. But the curing and smoking process could introduce problem ingredients like:

• Onion and garlic: High in fructans and fructooligosaccharides (FODMAPs)

• Honey: High in excess fructose (a FODMAP)

• Sweeteners like molasses: Potentially high in fructose

• Spice blends with onion/garlic

• Thickening agents containing FODMAPs

• Marinades and glazes with high FODMAP ingredients

So you need to read labels carefully and avoid added high FODMAP ingredients.

Is Plain Smoked Salmon Low FODMAP?

Yes! Plain smoked salmon cured only with salt and smoke is low FODMAP, according to the Monash University app. A typical 2-ounce (56 gram) serving falls safely under the FODMAP threshold.

Of course, individual tolerance varies, so listen to your body. If smoked salmon seems to trigger your symptoms, avoid it during the elimination phase. Then reintroduce it in small amounts during the reintroduction phase to pinpoint your personal tolerance level.

Tips for Choosing Low FODMAP Smoked Salmon

When shopping, look for:

• Short ingredient lists (ideally just salmon, salt and smoke)

• Certifications like Monash Low FODMAP Approved

• Smoked salmon you prepare yourself using salt and smoke only

Avoid products listing honey, sweeteners, onion, garlic or vague “natural flavors.” And check accompanying items like cream cheese dips for lactose, a FODMAP.

Getting Creative with Low FODMAP Smoked Salmon Recipes

Plain smoked salmon makes a quick snack or meal component. To serve it up in tasty low FODMAP recipes, try:

• Breakfast: Smoked salmon scrambled eggs or frittata

• Lunch: Salad with smoked salmon, greens, cucumber, tomato and lemon vinaigrette

• Appetizer: Smoked salmon wrapped around cucumber slices

• Dinner: Smoked salmon pasta or rice bowl with veggies

• Snack: Smoked salmon and lactose-free cream cheese on rice crackers

Smoked Salmon FAQs

• Is lox low FODMAP? Yes, plain lox without high FODMAP additives is OK.

• Can I eat smoked salmon with regular cream cheese? No, regular cream cheese is high in lactose. Opt for lactose-free.

• What spices can I use? Most herbs like dill, parsley and rosemary are low FODMAP. Avoid garlic and onion.

• Is smoked salmon pâté low FODMAP? No, it often contains onions, garlic or lactose. Make your own with lactose-free cream cheese.

• Can I eat the salmon roe? Yes, salmon roe is low FODMAP.

• Is pre-packaged or freshly smoked salmon better? Check the ingredients either way.

• Can I freeze smoked salmon? Yes, freezing doesn’t affect FODMAP content.

The Bottom Line

Plain smoked salmon is generally low FODMAP, but read labels and watch portions. With some modifications, you can still enjoy delicious smoked salmon recipes. A little planning goes a long way in preventing festive flare-ups!