For those living with irritable bowel syndrome (IBS), navigating dietary restrictions can feel like a tricky balancing act. But fear not, seafood lovers! Fish can be your ally on the low FODMAP journey, offering a protein-packed, nutrient-rich option that doesn’t cause flare ups for sensitive guts.

A net gain for your gut

FODMAPs are fermentable oligosaccharides, disaccharides, monosaccharides and polyols – in simple terms these are types of carbohydrates that can trigger digestive problems in people with IBS. But, there’s good news… Most fish are naturally low in FODMAPs, making them a safe and delicious choice. Salmon, tuna, cod, haddock, sardines and mackerel are all excellent options to incorporate into your low FODMAP diet.

Additional benefits of fish

Fish isn’t just delicious, it’s a nutritional powerhouse! Packed with high-quality protein for building and repairing tissues, it’s also rich in omega-3 fatty acids, essential for heart and brain health. Fish are also an excellent source of vitamin D, crucial for bone health and immune function and vitamin B12, vital for energy production and nerve function. Plus, fish are naturally low in saturated fat and cholesterol, making them a heart-friendly choice.

Ensuring your fish choice is sustainable

Enjoying delicious fish while safeguarding the ocean’s future is possible! Ensure that you choose sustainably sourced options. Look for certifications like Marine Stewardship Council (MSC) or Aquaculture Stewardship Council (ASC) that ensure responsible fishing practices. Opt for species not overfished and explore underutilized fish like sardines or pollock. Reduce your overall fish consumption to no more than 2 portions per week and support local fisheries that prioritize responsible practices. By making informed choices, we can enjoy the bounty of the sea while ensuring its long-term health for generations to come. To check out individual fish species check this useful guide.

FODMAP-friendly fish dishes

While steamed fish with a sprinkle of herbs might be the simplest approach, experimenting with different types of fish can excite your taste buds. Here are some tips to create delicious and gut-friendly fish dishes:

• Spice it up: Ginger, turmeric and herbs like rosemary and thyme are FODMAP-friendly and add depth of flavour. Experiment with marinades or spice rubs for a taste explosion
• Citrus squeeze: A squeeze of lemon or lime juice brightens up fish and adds a touch of vitamin C
• Go green: Leafy greens like spinach and kale are low FODMAP and add vibrant colour and nutrients to your dish
• Healthy fats: Drizzle with olive oil or avocado oil for healthy fats and added flavour
• Creative sides: Why not add some tasty low FODMAP vegetables like roasted carrots, courgettes or a small portion of peas. Quinoa, brown rice, or wheat-free bread make excellent accompaniments too

Inspiration for delicious low FODMAP fish recipes

Here are some fish recipe ideas to get your creative juices flowing:

• Baked salmon with lemon and herbs: This classic dish is simple yet satisfying. Marinate salmon in lemon juice, olive oil, ginger and herbs, then bake until flaky
• Seared tuna with Asian glaze: Sear the tuna steaks and top with a homemade glaze made with low-FODMAP soy sauce, maple syrup, ginger and sesame oil. Serve over a bed of rice noodles and stir-fried low FODMAP vegetables
• Teriyaki salmon with warm veg salad: Marinade in the sauce, then cook in the oven whilst you prepare the delicious salad accompaniment with low FODMAP veg of your choice
• Cod poached in tomato broth: Poach cod in a broth made with tomatoes, herbs and spices. Serve with roasted vegetables and wheat-free bread for dipping
• Smoked salmon salad with avocado and cucumber: This refreshing salad is perfect for a light lunch or appetizer. Combine smoked salmon, a small amount of avocado, cucumber and a low-FODMAP vinaigrette

Top tips about fish and the low FODMAP diet

• Portion control: Choose up to 2 portions per week of fish to provide vital protein as part of your low FODMAP diet
• Sustainability: Ensure that your fish choice is from a sustainable source
• Read Labels Carefully: Processed fish products and marinades often contain hidden FODMAPs. Always read labels carefully or make your own marinades using FODMAP-friendly ingredients

Conclusion

With its versatility and gut-friendly nature, fish can be a valuable addition to your low FODMAP diet. So, explore the diverse world of seafood, experiment with flavours and discover delicious dishes that nourish both your body and your taste buds! So, whilst you have other restrictions on the low FODMAP diet, fish can be a great option. For other tasty recipes though, see my recipe page for other great tasting low FODMAP recipes.

Can an IBS Dietitian help with IBS?

If you need expert advice and support, an IBS Dietitian trained in FODMAPs can use knowledge and experience to help you with the low FODMAP diet. It’s tricky to do alone, but with support, sufferers can identify their triggers and improve management of IBS symptoms. A FODMAP dietitian will provide practical ways to help you fit the low FODMAP diet into your lifestyle. Ensuring that you still get all the nutrients you need from your food. I’m and IBS Dietitian based in Cardiff, but work across the UK. I offer a free initial telephone consultation, so why not arrange a call today.

Disclaimer: This blog is for information purposes only and does not substitute for professional medical advice. Please consult your healthcare provider for personalised diagnosis and treatment of IBS.