What is Low FODMAP?

Are olives low FODMAP? First, let’s review what makes a food low or high FODMAP. 

FODMAPs are carbohydrates, specifically sugars and fibers, that are naturally found in a variety of foods. They are not good or bad, they just kind of are. When you have IBS, you may feel the effects of eating high FODMAP foods. Symptoms include gas, bloating, abdominal pain, diarrhea and/or constipation. 

Monash University is our go to source when it comes to testing FODMAPs. They are frequently testing (and retesting) common foods to find out what levels of FODMAPs they might contain. While you are in the elimination phase of the Low FODMAP diet, you want to stick to Low FODMAP serving sizes. Once you move into the reintroduction (or challenge) phase, you are testing moderate and high FODMAP servings of various foods. 

Portion size explanation

FODMAPs are all about the portion size. This can often connect the dots for people when it comes to why a food bothers one day, but not the next (bigger vs. smaller portions), but it can also be frustrating having to be careful. This is one of the reasons that I highly recommend getting the Monash app, as opposed to relying on possibly outdated FODMAP lists. It gives you more variety and flexibility in the diet, albeit with a little extra work. 

Has Monash tested olives?

Yes! They’ve tested black and green pitted olives and found them to be low FODMAP. They’ve also tested olive oil (obviously extracted from olives) which is low as well. They have not tested different varieties, stuffed or marinated olives. 

What FODMAPs do olives contain?

No FODMAPs! Monash does give the portion size of ½ cup (or 15 olives) but says you can go up to 500 grams without any issues (which is over 4 cups, please don’t do that!)

What else should you look out for?

Have the olives been marinated? 

Garlic and onion powder are a common ingredient. If you’re buying olives that are jarred, you can just check the ingredients. Be careful with olives you get at a salad bar, as they might not have their ingredients listed. 

Are they stuffed? 

Most cheeses are fine, but keep it to a few stuffed olives. Hard and aged cheeses are typically low in lactose up to about 1oz. Garlic is a common ingredient, so avoid olives stuffed with garlic.

Other IBS trigger considerations

Olives contain monounsaturated fat, which is very healthy! However, portion size is important. Whether you’re using olives or olive oil, keep it to a reasonable limit if high fat foods are one of your IBS triggers (there are other triggers outside of FODMAPs). 

Olives in alcohol (like a dirty martini). Totally fine from the olive perspective, however, alcohol can also be a trigger. Limit to one serving. 

What are the nutrition benefits of olives?

Olives are a good source of monounsaturated fats, vitamin E and iron.

How to use olives in your Low FODMAP Diet

Ideas

Appetizer, snack, dips, salads, sandwiches, on top of pizza

Low FODMAP Olive Products

Most plain, jarred olives are going to be Low FODMAP. I encourage you to read the label to confirm that garlic/onion has not been added. I reviewed a few popular brands below that have my Low FODMAP seal of approval!

Mezzetta Greek Kalamata Pitted Olives

Mezzetta Pimento Stuffed Spanish Queen Olives

Trader Joe’s Jumbo Pitted Greek Kalamata Olives

Mezzetta Jalapeno STuffed Olives (be careful if spice is a trigger for you!)

Mezzetta Martini Olives

Recipes

If you’ve read any of my previous posts, then you know I love linking Low FODMAP recipes from other bloggers. I am quite particular about who I’ve linked to because the Low FODMAP diet is pretty nuanced. I tend to stick to Monash trained Registered Dietitians (like Em from Fun Without FODMAPs), Monash trained chefs/dietitians (like FODMAP Everyday) and low FODMAP brands (like FODY Foods). Know your source before making a recipe that claims to be low FODMAP!

Low FODMAP Olive Tapenade by Fun Without FODMAPs

Low FODMAP Moroccan Chicken with Preserved Lemon & Olives  by FODMAP Everyday

Low FODMAP Marinated Mozzarella & Olives by FODY Foods

Low FODMAP Bacon & Olive Pasta by FODY Foods