Turkey itself is fine on a low FODMAP diet, where you have to be careful is the seasonings. Many turkeys are seasoned with garlic, onion, and celery, all of which are no-nos on the low FODMAP diet. This recipe produces a bird that is so delicious, without any garlic, onion, or celery, so you don’t have to worry about uncomfortable GI symptoms that can be triggered by higher FODMAP foods.
This recipe uses a turkey breast instead of a full turkey, so it comes together very quickly. If you are cooking for a crowd, you could scale this recipe with a bigger turkey breast or a full turkey. Just adjust the seasonings and cooking time, your bird will need about 20 minutes per pound to get to the correct temperature. [/et_pb_text][et_pb_text _builder_version=”4.6.5″ _module_preset=”default”]
The low FODMAP diet is gaining popularity as an effective approach for managing irritable bowel syndrome (IBS). But with so many questions surrounding the FODMAP content of different foods, it can be tricky to know what you can and can’t eat.
One common point of confusion is whether turkey is low FODMAP or not, Turkey is a nutritious and versatile lean protein enjoyed by many But can you incorporate it into a low FODMAP lifestyle?
In this comprehensive guide, we’ll cover everything you need to know about turkey and the low FODMAP diet You’ll learn about the benefits of turkey, how to choose the right turkey products, and how to prepare delicious low FODMAP turkey recipes
What is FODMAP and the Low FODMAP Diet?
FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols These are certain carbohydrates that can be poorly absorbed by some people, resulting in digestive issues like gas, bloating, cramping and other IBS symptoms.
The low FODMAP diet involves restricting high FODMAP foods for 4-8 weeks to identify your personal triggers. Foods are then slowly reintroduced to create a customized diet.
It’s designed to provide relief from IBS symptoms through better digestive health. Studies show over 70% of people see an improvement in their symptoms.
Is Turkey Meat Low or High FODMAP?
The good news is plain, unseasoned turkey meat is considered low FODMAP. This applies to both white and dark turkey meat.
According to Monash University, the trusted source on FODMAP research, up to 135g (4.75oz) of fresh turkey is classified as low FODMAP.
Turkey does not naturally contain FODMAPs. It is high in protein, which is usually well absorbed.
However, processed turkey products with added high FODMAP ingredients would be unsuitable. Always read labels and watch for:
- Onions, garlic or onion/garlic powder
- Wheat-based fillers
- High fructose corn syrup
- Excess sugar alcohols
4 Benefits of Choosing Turkey Meat
Beyond being low FODMAP, turkey offers many additional bonuses:
- Excellent source of lean protein – perfect for a low-fat diet
- Versatile for serving either hot or cold
- Rich in important nutrients like B vitamins, selenium, and zinc
- Lower in saturated fat than red meat
With its stellar nutritional profile, it’s easy to see why turkey is a smart choice while following a low FODMAP diet.
Tips for Preparing Low FODMAP Turkey Dishes
Follow these simple tips to prepare delicious, low FODMAP turkey meals:
- Season with FODMAP-friendly herbs/spices like rosemary, paprika, oregano, etc.
- Skip marinades with onion, garlic or other high FODMAP ingredients
- Stuff with low FODMAP veggies – carrots, zucchini, spinach, etc.
- Use gluten-free stuffing and gravy
- Brine turkey in salt water for moistness
- Sauté turkey instead of breaded/fried versions
With some easy adaptations, it’s fully possible to enjoy flavorful turkey dishes that align with a low FODMAP diet.
5 Low FODMAP Turkey Recipe Ideas
Here are just a few of the many ways to serve up tasty, low FODMAP turkey:
- Simple Roasted Turkey Breast – coat with olive oil and low FODMAP herbs/spices
- Turkey Meatballs with Zucchini Noodles – combine ground turkey with gluten-free breadcrumbs, herbs, etc. and serve over zoodles
- Turkey Chili – brown turkey with FODMAP-friendly spices and veggies like butternut squash
- Turkey Burgers – use lean ground turkey and serve on gluten-free buns
- Turkey Fried Rice – stir fry turkey with rice, carrots, bell peppers
With a little creativity, the options are endless for cooking delicious low FODMAP turkey meals.
The Bottom Line
Plain, unseasoned turkey meat is considered low FODMAP, making it a great protein choice while following a low FODMAP diet. Focus on fresh, unprocessed turkey and take care to avoid any added high FODMAP ingredients.
With its stellar nutrition profile and versatility, turkey can be a nutritious addition to your low FODMAP meal plan. Follow the guidance provided to choose suitable turkey products and prepare it properly. This ensures you can continue to enjoy the benefits of this lean protein while managing your IBS symptoms.
What do I need to make low FODMAP turkey?
- Turkey breast
- Olive oil
- Paprika
- Oregano
- Rosemary
- Salt
- Thyme
- Pepper
- Carrots
- Parsnips
- Leeks- the green part only!
How to Make a Low FODMAP Turkey
This turkey recipe is as easy as it gets. Simply mix together your seasonings with some olive oil, rub down your turkey breast, and throw it in the oven. That’s it! Depending on the size of the breast, your turkey will be ready in about an hour. And if your oven space is limited, we included air fryer instructions too.
Don’t forget to save the drippings to make this low FODMAP and gluten-free gravy.
Don’t feel like you have to limit turkey to just Thanksgiving, this recipe would make a delicious low FODMAP dinner any day of the week. [/et_pb_text][et_pb_text _builder_version=”4.6.5″ _module_preset=”default”]
A Dietitian Explains the Low FODMAP Diet | You Versus Food | Well+Good
FAQ
Is turkey OK on low FODMAP diet?
Turkey itself is fine on a low FODMAP diet, where you have to be careful is the seasonings. Many turkeys are seasoned with garlic, onion, and celery, all of which are no-nos on the low FODMAP diet.
Is turkey meat good for IBS sufferers?
Lean meats are high in protein, making them easier to digest, and won’t cause gas. Those with IBS should avoid meats like sausage, bacon, pepperoni, and salami. We recommend adding healthy lean meats like white meat chicken, turkey, sirloin cut steak, veal, and duck to your diet.
Is deli sliced turkey low FODMAP?
smoked ham, smoked turkey, turkey breast, honey ham, Oven Roasted Deli Turkey (Deli) FODMAP info: Typical lunch meats such as oven roasted deli turkey or smoked ham are untested but should remain low-FODMAP.
Is Butterball turkey low FODMAP?
This product is likely Low FODMAP.
Can you eat turkey on a low FODMAP diet?
Here’s the answer… Yes – turkey is safe to eat on a low FODMAP diet. Why is turkey low FODMAP? Turkey is high in protein and does not contain carbohydrates or fermentable sugars. Be wary of added sauces, marinades or spice mixes that may be added which are high in FODMAPs. Need more info on the FODMAP diet?
What is the low fodmap food list?
Low in FODMAPs Vegetables: lettuce, zucchini, eggplant, spinach, carrots, cucumber, aromatic herbs Fruits: tomato, banana, orange, tangerine, grape, melon, kiwi, strawberry, raspberry, passion fruit, pineapple Milk and derivatives: cow’s milk, yogurt and cheese, all lactose-free, hard cheeses and almond milk Proteins: meat, fish, chicken, tofu Breads and cereals: gluten-free pasta, oats, rice, quinoa Industrialized products: gluten-free biscuits, rice crackers Oilseeds: almonds and pumpkin seeds
Is ghee low FODMAP?
Ghee is a clarified form of butter and also low FODMAP. Ghee is made by melting butter and removing the milk solid part, leaving behind the liquid fats. The Australian Dietary Guidelines list out the recommended number of serves, from each food group, to provide the nutrients and energy needed by adults .
What is the Fodmaps diet?
The diet low in fodmaps is the one that reduces the number of short-chain carbohydrates that are fermentable and can cause intestinal discomfort. This is a good diet if you have irritable bowel syndrome and intestinal discomfort.
Can one eat sweet potato on a low fodmap diet?
Sweet potatoes can be consumed on a low FODMAP diet as they are low in FODMAP. It is important that its consumption is done in a moderate way so that there are no unpleasant effects as a result of excessive consumption.