Are Sardines Low FODMAP? A 2025 Guide for Gut-Friendly Eating

This guide covers everything you need to know about sardines and how to enjoy them without triggering IBS symptoms.

🐟 Are Sardines Low FODMAP?

Yes—sardines are naturally low FODMAP.
They contain no fermentable carbohydrates, which means they won’t contribute to gas, bloating, or discomfort caused by high-FODMAP foods. Because they’re typically eaten in small servings and prepared simply, sardines are an excellent addition to most FODMAP-friendly diets.

🌿 Nutritional Benefits of Sardines

Besides being FODMAP-safe, sardines are nutrient-dense and support overall health. Just one serving provides:

• High-quality protein
• Omega-3 fatty acids for heart and brain support
• Vitamin D and B12
• Calcium, especially when consumed with bones
• Low levels of mercury compared to larger fish

They’re also affordable, widely available, and sustainable—making them a great everyday seafood option.

⚠️ When Sardines Might Not Be Low FODMAP

The sardines themselves are safe, but how they’re prepared can make a difference. Here are some ingredients to avoid:

• Tomato sauces with onion or garlic
• Spiced marinades or pastes with high-FODMAP ingredients
• Bread or crackers made with wheat when serving sardines as a snack
• Sardine pâté or spreads that include cream, onion, or legumes

To keep things simple, look for sardines packed in olive oil, spring water, or brine—without extra seasoning.

✅ Tips for Enjoying Sardines on a Low FODMAP Diet

• Start with a small portion (around 90–100g) to see how your body reacts
• Use them as a protein boost on low FODMAP salads or grain bowls
• Pair with gluten-free toast or sourdough spelt bread
• Add to pasta made with FODMAP-safe vegetables like zucchini or spinach

🧑‍🍳 FODMAP-Friendly Sardine & Herb Salad

Here’s a quick and easy recipe that’s full of flavor and gentle on digestion.

Ingredients:

• 1 can (90–100g) sardines in olive oil or brine
• 1 tbsp garlic-infused olive oil (FODMAP-friendly)
• Zest and juice of 1/2 lemon
• 1 tbsp chopped fresh parsley
• 1 tsp Dijon mustard (check for onion/garlic-free)
• Salt and black pepper to taste
• Mixed salad greens (e.g. spinach, arugula, lettuce)
• Optional: Cucumber or grated carrot

Instructions:

1. In a small bowl, mash sardines with garlic-infused oil, lemon juice, mustard, parsley, salt, and pepper.
2. Toss the sardine mixture with greens and any optional vegetables.
3. Serve immediately as a light lunch or side dish.

Final Thoughts: Are Sardines Safe on a Low FODMAP Diet?

Yes—sardines are low FODMAP, nutrient-rich, and versatile. As long as you choose simple, unseasoned varieties and avoid high-FODMAP sauces or sides, they’re a safe and satisfying way to get protein and healthy fats.