Are Scampi Low FODMAP? A Gut-Friendly Guide for 2025

Let’s break it down, from ingredients to preparation tips, so you can enjoy scampi without the stomach issues.

First Things First: What Is Scampi?

"Scampi" can refer to two different things depending on where you live:

• In the U.S. and many other countries, shrimp scampi is a dish—shrimp sautéed in garlic, butter, white wine, and parsley.
• In the UK and parts of Europe, scampi refers to Nephrops norvegicus, also known as Dublin Bay prawns or langoustines—served breaded and fried.

We’ll cover both versions and tell you exactly how to make each one low FODMAP.

✅ Are Shrimp (and Langoustines) Low FODMAP?

Yes! Both shrimp and langoustines are naturally low FODMAP. They’re high in protein, low in fat, and completely free of fermentable carbohydrates—the “fodmaps” that trigger IBS symptoms.

So the seafood itself? Totally safe.

But here’s where it gets tricky: it’s all about how you cook them.

⚠️ Common Scampi Ingredients That Are Not Low FODMAP

If you order scampi at a restaurant or make a traditional recipe at home, it may include high FODMAP ingredients like:

• Garlic (very high in fructans)
• Onion (also high in fructans)
• Regular butter (contains lactose)
• Wheat flour or breadcrumbs (contain fructans and/or GOS)

The solution? Modify your recipe with gut-friendly swaps—read on for the full how-to.

How to Make Low FODMAP Shrimp Scampi

Here’s a delicious and 100% low FODMAP version of the classic shrimp scampi dish:

Ingredients:

• 1 lb large shrimp, peeled and deveined
• 2 tbsp garlic-infused olive oil (FODMAP-safe)
• 1/2 cup dry white wine
• 1 tbsp lactose-free butter or olive oil
• Juice and zest of 1 lemon
• 2 tbsp chopped fresh parsley
• Salt and pepper to taste
• Optional: Gluten-free pasta or rice to serve

Instructions:

1. Heat garlic-infused oil and butter in a skillet over medium heat.
2. Add shrimp and cook for 1–2 minutes per side, until pink and opaque.
3. Add white wine and lemon juice. Simmer for 2–3 minutes to reduce slightly.
4. Season with salt, pepper, lemon zest, and parsley.
5. Serve over low FODMAP pasta, rice, or polenta.

This version is every bit as flavorful as the original—without the FODMAPs!

What About UK-Style Breaded Scampi?

If you're in the UK and thinking of the classic pub-style scampi—breaded and deep-fried langoustine or prawn tails—there’s still hope!

Just make a few adjustments:

• Use certified gluten-free breadcrumbs or low FODMAP flour (like rice flour or potato starch).
• Fry in plain vegetable oil.
• Avoid garlic or onion seasonings—opt for lemon juice, salt, pepper, and herbs instead.

Pair it with low FODMAP chips or a fresh salad, and you’re good to go.

Final Verdict: Can You Eat Scampi on a Low FODMAP Diet?

Yes! Both shrimp scampi and UK-style scampi can be low FODMAP when made with the right ingredients. Stick to FODMAP-safe cooking oils, avoid garlic and onion, and watch your portion sizes—especially when serving with sides like pasta or breaded coatings.

‍