Many people following a low FODMAP diet wonder if shrimp is allowed. Shrimp is a popular and healthy seafood that is often included in low FODMAP meal plans and recipes. But what exactly is the evidence on whether shrimp is OK for a low FODMAP diet?
What is a low FODMAP diet?
FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols. These are short chain carbohydrates that can be poorly absorbed in the small intestine of some people. When FODMAPs reach the large intestine, they are fermented by gut bacteria, which can cause gas, bloating, pain and changes in bowel habits.
A low FODMAP diet involves restricting high FODMAP foods for a period of time, usually 4-8 weeks. After this elimination phase, high FODMAP foods are slowly reintroduced one at a time while monitoring symptoms. This helps identify personal tolerance levels to different FODMAPs.
The low FODMAP diet was originally developed by researchers at Monash University and has been shown in clinical studies to help manage irritable bowel syndrome (IBS) symptoms in up to 75% of people.
FODMAP content of shrimp
Shrimp are low in FODMAPs. A 3 ounce (85 gram) serving contains:
- Fructose: 0.02 grams
- Lactose: 0 grams
- Fructans: 0 grams
- Galacto-oligosaccharides (GOS): 0 grams
- Polyols: 0 grams
These levels are well below the cut-off thresholds for the low FODMAP diet. Therefore, shrimp themselves are considered low FODMAP.
Other ingredients to watch out for
While shrimp are low FODMAP as is, some seasoning mixes, marinades and sauces commonly served with shrimp may contain FODMAPs. Here are some things to watch out for:
- Garlic, onion or shallots: These contain fructans and GOS.
- Honey: This is a source of excess fructose.
- Soy sauce: Contains FODMAPs including fructans and polyols.
- Sweet chili sauce: Often contains garlic, onion and high fructose corn syrup.
- Coconut milk: High in polyols.
When eating shrimp while following the low FODMAP diet, check the ingredients list on any sauces or seasonings. Make sure to avoid onion, garlic, shallots, honey and high FODMAP sweeteners like agave nectar.
How to prepare low FODMAP shrimp
Here are some simple ways to prepare low FODMAP shrimp recipes:
- Sauté in olive oil, salt and pepper.
- Make shrimp tacos with corn tortillas, salsa, cilantro and lettuce.
- Stir fry with red bell peppers, carrots, bok choy and ginger.
- Make a lettuce wrap with shrimp, avocado, tomato and cucumber.
- Grill shrimp skewers with red peppers and zucchini.
- Add to a salad with mixed greens, cherry tomatoes, snow peas and lemon vinaigrette.
When to avoid shrimp on low FODMAP
In some cases, shrimp should be avoided on a low FODMAP diet:
- If you have an allergy to shellfish, avoid all shrimp and shellfish.
- If following the elimination phase, restrict shrimp until you have relief from symptoms.
- If you react to histamines, shrimp and other shellfish may be high histamine foods for you. Avoid during symptom flares.
- If you have gastroparesis, the high fiber chitin shells may delay stomach emptying.
Work with a registered dietitian knowledgeable in the low FODMAP diet to personalize dietary recommendations if you have other conditions or food sensitivities.
Reintroducing shrimp on low FODMAP
After following the elimination phase strictly for 4-8 weeks, start reintroducing high FODMAP foods one at a time. Here is how to reintroduce shrimp:
- On day 1, eat a typical serving of plain shrimp.
- Monitor symptoms for the next 48 hours.
- If no reactions, try eating shrimp 2-3 times that week.
- If symptoms return, eliminate and retry in a few weeks.
Make sure to only reintroduce one high FODMAP food at a time, keeping everything else low FODMAP. This allows you to pinpoint if shrimp specifically causes a reaction.
Summary
Shrimp are low in galactans, fructans, polyols, fructose and lactose, making them a suitable food for the elimination phase of the low FODMAP diet. However, seasonings and sauces served with shrimp should be checked for high FODMAP ingredients like garlic, onion and sweeteners. Plain shrimp can be reintroduced after the elimination phase following a structured reintroduction protocol to assess personal tolerance.
Sample meal plan with shrimp
Here is a sample low FODMAP meal plan incorporating shrimp for dinner:
Breakfast
- Gluten-free oats made with lactose-free milk, topped with blueberries and walnuts
- Scrambled eggs
- Decaf coffee with lactose-free milk
Lunch
- Tuna salad sandwich on gluten-free bread with lettuce and tomato
- Carrot sticks
- Grapes
Dinner
- Garlic-infused olive oil shrimp skewers
- Quinoa salad with cucumber, tomato, feta and parsley
- Glass of white wine (optional)
Dessert
- Dark chocolate sorbet
- Fresh raspberries
This meal plan excludes high FODMAP foods and incorporates suitable low FODMAP alternatives like lactose-free milk, gluten-free oats and garlic-infused oil that does not contain FODMAPs.
The takeaway on shrimp and the low FODMAP diet
Shrimp are a versatile, healthy and low FODMAP protein option. Plain shrimp can be enjoyed in moderation by most people following a low FODMAP diet. However, the seasonings and sauces served with shrimp should be checked for high FODMAP ingredients. Work with a dietitian knowledgeable in the low FODMAP diet to personalize your food choices and introduce high FODMAP foods like shrimp through proper reintroduction.