🥬 Tuna
Tuna is a saltwater fish that stands as one of the most versatile and gut-friendly protein sources for those following a Low FODMAP diet. Whether fresh, frozen, or canned, tuna contains virtually no FODMAPs, making it an excellent choice for people with IBS and other digestive sensitivities. This nutrient-dense fish comes in several varieties including yellowfin, albacore, skipjack, and bluefin, each offering slightly different flavor profiles and textures. From a nutritional perspective, tuna is a powerhouse of high-quality protein, providing all essential amino acids needed for muscle maintenance and repair. It's particularly rich in omega-3 fatty acids (EPA and DHA), which have anti-inflammatory properties that may benefit gut health and overall digestive wellness. A 100g serving of tuna typically provides 25-30g of protein with minimal fat, making it ideal for those seeking lean protein options during elimination phases of the Low FODMAP diet. Canned tuna offers exceptional convenience and shelf stability, though it's important to choose varieties packed in water, olive oil, or brine rather than those with added onion, garlic, or high FODMAP seasonings. Fresh tuna steaks and fillets provide a premium eating experience with a meaty texture that holds up well to grilling, searing, or baking. The firm flesh of tuna makes it perfect for salads, grain bowls, pasta dishes, and sandwiches. Tuna is also an excellent source of selenium, vitamin B12, and niacin—nutrients that support energy metabolism and nervous system function. The vitamin D content in tuna supports bone health and immune function, while its low mercury levels (particularly in skipjack and canned light tuna) make it suitable for regular consumption. When selecting canned tuna, opt for chunk light or skipjack varieties which typically contain lower mercury levels than albacore (white) tuna. Always check labels for hidden FODMAP ingredients in flavored or seasoned varieties, and stick to plain tuna seasoned with Low FODMAP herbs, lemon juice, and garlic-infused oil for maximum digestive comfort.
Safe Portion
All portions are Low FODMAP - enjoy freely as plain tuna without high FODMAP additives
🔬 Science Note
Tuna is classified as Low FODMAP in all tested portions according to Monash University research. As a pure protein source from animal origin, tuna contains no carbohydrates and therefore no FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols). This makes it an ideal protein choice during all phases of the Low FODMAP diet, including the strict elimination phase. The only FODMAP concerns arise from added ingredients in processed tuna products—such as onion powder, garlic, high FODMAP vegetables, or certain sauces and broths. Plain tuna in water, brine, or olive oil remains completely safe. The high protein content also supports satiety and helps stabilize blood sugar levels, which can be beneficial for managing IBS symptoms. Additionally, the omega-3 fatty acids in tuna may help reduce intestinal inflammation, potentially providing additional gut health benefits beyond its Low FODMAP status.
