Beef Heart

Why beef heart is rated low

Beef heart is low FODMAP. It is a dense, lean muscle, made of protein and fat with almost no carbohydrate, and FODMAPs are carbohydrates, so the meat gives the rating nothing to work with. The rating is estimated from what the food is made of rather than a measured serving, and it covers "Any typical portion" as low. Because heart is so often cooked in a garlicky marinade or a long braise with onion and stock, the recipe deserves more attention than the cut.

What changes your risk

• Garlic and vinegar marinades Grilled, skewered heart is traditionally soaked in a marinade heavy on garlic. The meat stays low, but marinade clinging to the pieces brings garlic onto the plate.
• Braising liquid A slow braise usually starts with onion, garlic and a stock that contains both. Cooking does not destroy their FODMAPs; they leach into the liquid, so the sauce spooned over the heart carries them.
• Ground blends and sausages Heart is sometimes ground into mince or sausages with other meat and seasonings. Anything with added seasoning, rusk or breadcrumbs is not covered by the rating for the plain cut.
• The rest of the plate Low applies to the heart, not the meal. A stir-fry with onion and an ordinary sauce, or a stew served with wheat bread, can still add up to a high load.
• Portion beyond typical The rating describes any typical portion. A much bigger helping than usual sits outside that estimate, so the sides should do the filling.

What else works

Other plain cuts sit in the same low place: beef steak, lamb, pork, chicken thigh and plain venison, plus other organ meats cooked without seasoning, such as beef tongue. Eggs and firm tofu are low protein options too. The lookalikes to be wary of are ready-made marinated skewers, seasoned organ meat mince and sausages, and any stew or pie made with ordinary stock or onion, since none of those match the plain heart.

How to keep it low

Ask the butcher to trim the heart, or do it yourself: cut away the fat cap, the tough valves and the silvery membrane, then cut the muscle into strips or cubes across the grain. It suits two extremes: a very hot, fast sear to keep it tender, or a long, slow braise. For a low FODMAP marinade, use garlic-infused oil, red wine vinegar, cumin, smoked paprika and oregano, and add chives or the green tops of spring onions at the end. For braising, build your own liquid with water, carrot, leek leaves, bay and peppercorns instead of an ordinary stock. Heart freezes well raw, and freezing does not change the rating.

Common questions

is beef heart low fodmap

Yes. Plain beef heart is rated low at "Any typical portion", estimated from it being muscle made of protein and fat with almost no carbohydrate.

can i eat beef heart during the low fodmap elimination phase

Plain beef heart fits the elimination phase. The parts to check are the marinade and the braising stock, since both commonly include garlic and onion.

how to marinate beef heart low fodmap

Swap fresh garlic for garlic-infused oil with no solid pieces in it, and combine it with vinegar, cumin, paprika and oregano. That keeps the classic flavour without the garlic itself.

is beef heart stew low fodmap

Only if the stew is built without onion, garlic and ordinary stock. The heart is low, but those ingredients leach into the liquid and the stew carries them.