Are pickles low FODMAP? (recipes included)

Are you looking for a punch of flavor and wondering, ‘are pickles low FODMAP’?

With such variety in what we refer to as pickles, it’s easy to get into a pickle trying to figure out whether you can enjoy them on a low FODMAP diet!

In this blog post, we’ll explore the FODMAP content of pickles and how different ingredients and preparation methods can impact their suitability for a low FODMAP diet.

What are pickles?

The term “pickle” encompasses any vegetable pickled in vinegar. However, it most commonly refers to pickled cucumbers. 

Other foods can also be pickled – you may be familiar with other pickled vegetables (such as beetroot) or pickled eggs!

Are pickles low FODMAP?

Pickled cucumbers haven’t undergone FODMAP testing by Monash University. So, when pondering the question, “Are pickles low FODMAP?” we find ourselves in a realm of uncertainty. 

While there’s no definitive answer, we can make an educated guess based on the ingredients. Cucumbers themselves are low FODMAP up to 75g (1).

However, the FODMAP content of pickles hinges on several factors, including the brining solution. 

For example, if the brine includes high-FODMAP ingredients like garlic or onion, it can elevate the overall FODMAP content of the pickles.

Are store-bought pickles low FODMAP?

If you’re reaching for store-bought pickles in jars, the likelihood is that they aren’t low FODMAP. The brine solution often contains additives like garlic, elevating the FODMAP content.

Scrutinizing ingredient lists is crucial, as some commercially available pickles may contain high-FODMAP components in the brine.

If you’re uncertain about the FODMAP content of a specific pickle brand, look for those explicitly labeled as low FODMAP or consider reaching out to the manufacturer for clarification.

Making low FODMAP pickles at home

Taking the DIY approach to pickled cucumbers allows you to tailor the recipe to be low FODMAP. 

A straightforward recipe might involve cucumbers, water, vinegar, salt, and optional herbs or spices for added flavor.

Experimenting with different combinations empowers you to find a recipe that aligns with your taste preferences while remaining low FODMAP.

Some of our favorite low FODMAP recipes for pickled cucumbers include:

1. Quick Low FODMAP Pickles
2. Low FODMAP Refrigerator Dill Pickles
3. Pickled Cucumbers

Is vegetable pickle/relish low FODMAP?

Relishes, often used to enhance dishes, are typically made of minced vegetables or fruits in a sour, sweet-sour, or spicy sauce. 

Some of these, such as Branston Pickle, are called pickles but are very different from the pickled cucumbers described above. 

You might be pleased that Monash has tested vegetable pickles/relish and found them suitable for the low FODMAP diet in serving sizes up to 20g (1).

That is plenty to enjoy on a burger or with cheese and biscuits!

Is pickled beetroot low FODMAP?

Pickled beetroot is considered low FODMAP in up to 1/2 cup (75 grams) servings (1). 

So, you can enjoy pickled beetroot in moderation while following a low FODMAP diet without exceeding the recommended FODMAP threshold.

Are pickled jalapenos low FODMAP?

Are you looking for a bit of spice in your life? Here’s some positive news: jalapenos are low FODMAP in up to 15g servings (1).

However, capsaicin in jalapenos can potentially irritate the digestive system and may be more pronounced for individuals dealing with IBS (2). 

Therefore, you should incorporate only as much or as little as is comfortable to avoid symptoms.

Are pickled onions low FODMAP?

You may be shocked to hear large pickled onions are low FODMAP in serving sizes up to 45g (approximately two onions)! (1)

We know that onions are often a no-go in the low FODMAP diet due to the amount of fructans present.

However, the pickling process involves soaking the onions in a brine solution, which can help remove some fructans from the onions, reducing their FODMAP content. 

Summary

While cucumbers, as the main ingredient in a typical pickle, are generally low in FODMAPs, the brining solution’s composition can influence the overall FODMAP content.

Crafting homemade pickles with carefully selected brine is a reliable choice for those seeking to savor pickles while following a low FODMAP diet. 

Other pickled items, such as pickled beetroot, pickled onions, and pickle relish, can be used on the low FODMAP diet – just be sure to stick to the recommended serving sizes.

When in doubt, seek guidance from a registered dietitian for personalized advice tailored to your dietary requirements.