Are Mussels Low FODMAP? A 2025 Guide for Seafood Lovers

Are Mussels Low FODMAP?

According to the Monash University Low FODMAP Diet, mussels are low FODMAP when eaten in moderate portions. A serving size of 500g in the shell (or about 150g cooked, shelled) is considered safe for most individuals following the low FODMAP diet.

That means you can enjoy a steaming bowl of mussels without triggering symptoms—as long as you’re mindful of serving size and how you prepare them.

Why Mussels Are a Great Low FODMAP Choice in 2025

In 2025, we’re seeing a growing trend toward sustainable, gut-friendly protein sources. Mussels fit perfectly into this trend for several reasons:

• High in protein and low in fat
• Rich in iron, B12, omega-3s, and zinc
• Environmentally friendly and low-impact seafood
• Naturally low in fermentable carbs (aka FODMAPs)

They're a fantastic alternative to red meat and are ideal for pescatarians and IBS sufferers alike.

Common Pitfalls: How Mussels Become High FODMAP

Mussels themselves are low FODMAP—but the way they’re cooked can make a big difference.

Here are a few common mistakes to avoid:

• Garlic and onion: Two high FODMAP ingredients often used in seafood recipes. Swap them for garlic-infused oil or the green tops of scallions instead.
• Creamy sauces: Many cream-based sauces contain lactose. Stick to lactose-free cream or use a dairy-free substitute like coconut cream (in small amounts).
• Serving with bread or pasta: Be sure any sides are also low FODMAP—opt for sourdough spelt bread or certified gluten-free pasta.

Low FODMAP Mussel Recipe: Steamed Mussels with Garlic-Infused Oil

Here’s one of my favorite low FODMAP mussel recipes for 2025:

Ingredients:

• 1kg fresh mussels, cleaned and debearded
• 2 tbsp garlic-infused olive oil (FODMAP-friendly)
• 1/2 cup dry white wine
• 2 tbsp fresh parsley, chopped
• Zest of 1 lemon
• Salt and pepper to taste

Instructions:

1. In a large pot, heat the garlic-infused oil over medium heat.
2. Add the mussels and wine, cover with a lid, and steam for 5–7 minutes, or until mussels open.
3. Discard any unopened mussels.
4. Sprinkle with parsley, lemon zest, salt, and pepper. Serve immediately.

Final Thoughts: Can You Eat Mussels on a Low FODMAP Diet?

Absolutely! Mussels are a fantastic, nutritious seafood option for those managing IBS or following the low FODMAP diet. As long as you stick to the recommended serving size and avoid high FODMAP ingredients during preparation, mussels can be a flavorful and gut-friendly addition to your weekly meal plan.

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