🥬 White Fish
White fish encompasses a variety of mild-flavored, lean fish species including cod, haddock, halibut, tilapia, sea bass, snapper, and flounder. These fish are characterized by their pale, delicate flesh and are staples in low FODMAP cooking due to their excellent digestibility and complete absence of FODMAPs. As pure protein sources, white fish contain no carbohydrates and therefore no fermentable oligosaccharides, disaccharides, monosaccharides, or polyols. This makes them an ideal foundation for gut-friendly meals during all phases of the low FODMAP diet, including the elimination phase. White fish provides high-quality protein essential for tissue repair and muscle maintenance, which is particularly important for individuals managing IBS who may have experienced nutritional deficiencies. Nutritionally, white fish is exceptionally lean, typically containing less than 3% fat, making it an excellent choice for those seeking easily digestible protein. It's rich in B vitamins, particularly B12 and niacin, which support energy metabolism and nervous system health. White fish also provides important minerals including selenium, phosphorus, and iodine. Selenium acts as a powerful antioxidant that may help reduce gut inflammation, while iodine supports thyroid function, which can influence digestive motility. The mild flavor and firm texture of white fish make it incredibly versatile in low FODMAP cooking. It readily absorbs marinades made with garlic-infused oil, ginger, and citrus, allowing for flavorful meals without FODMAP triggers. White fish cooks quickly and can be prepared through various methods including baking, grilling, pan-searing, poaching, or steaming. Its delicate nature means it pairs beautifully with low FODMAP vegetables, herbs, and safe grains like rice or quinoa. When selecting white fish, look for firm flesh that springs back when pressed, clear eyes (for whole fish), and a fresh, ocean-like smell without any fishy odor. Fresh white fish should be consumed within 1-2 days of purchase, or it can be frozen for up to 3 months. For those with sensitive digestive systems, white fish is generally better tolerated than oily fish, as its lower fat content makes it easier to digest while still providing essential nutrients for gut health and overall wellness.
Safe Portion
All portions are low FODMAP - no serving size restrictions
🔬 Science Note
White fish is a pure protein source containing no carbohydrates and therefore no FODMAPs. According to Monash University testing, all varieties of white fish including cod, haddock, halibut, tilapia, and snapper are low FODMAP in all serving sizes. As animal proteins, fish contain no oligosaccharides (fructans or GOS), lactose, excess fructose, or polyols. This makes white fish an excellent protein choice during all phases of the low FODMAP diet. The lean nature of white fish also makes it highly digestible, with minimal fat content that won't trigger fat-related digestive symptoms in sensitive individuals.