🥬 Salmon
Salmon is a nutrient-dense, fatty fish that's naturally low FODMAP and an excellent choice for those following a gut-friendly diet. As a pure protein source without carbohydrates, salmon contains no FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) regardless of portion size or preparation method. This versatile fish is celebrated not only for its FODMAP-friendly status but also for its exceptional nutritional profile. Salmon is one of the best dietary sources of omega-3 fatty acids, particularly EPA and DHA, which have anti-inflammatory properties that may benefit gut health and reduce inflammation in the digestive tract. These healthy fats support the intestinal barrier function and may help manage symptoms in people with IBS. Rich in high-quality protein, salmon provides all essential amino acids needed for tissue repair and muscle maintenance. It's also an excellent source of B vitamins, particularly B12, which is crucial for energy metabolism and nervous system health. The selenium content in salmon supports antioxidant defenses, while vitamin D aids calcium absorption and immune function—particularly important for those with digestive conditions who may have nutrient absorption challenges. Whether you choose fresh Atlantic or Pacific salmon, wild-caught or farm-raised, smoked, canned, or cooked using various methods (grilled, baked, poached, or pan-seared), the FODMAP status remains consistently low. However, be mindful of added ingredients in preparations: marinades containing garlic or onion, honey-based glazes, or certain spice blends may introduce FODMAPs. Smoked salmon is equally safe, though watch sodium content if you're managing blood pressure. Canned salmon offers convenience and affordability while maintaining the same nutritional benefits and low FODMAP status. It's particularly rich in calcium when bones are included. For optimal gut health, pair salmon with low FODMAP vegetables like spinach, carrots, or zucchini, and serve with safe grains like quinoa or rice. The healthy fats in salmon also aid absorption of fat-soluble vitamins from accompanying vegetables, making it an ideal protein centerpiece for balanced, gut-friendly meals.
Porción segura
All portions are safe - salmon is naturally FODMAP-free
🔬 Nota científica
Salmon is a pure protein and fat source containing no carbohydrates, which means it contains zero FODMAPs. According to Monash University research, all animal proteins including fish are naturally low FODMAP as FODMAPs are only found in carbohydrate-containing foods. The omega-3 fatty acids (EPA and DHA) in salmon have demonstrated anti-inflammatory effects that may support gut health and help manage IBS symptoms by reducing intestinal inflammation and supporting the gut barrier. However, always check added ingredients in prepared salmon products, as marinades, sauces, and seasonings may contain high FODMAP ingredients like garlic, onion, or honey.