Beef Liver

Why beef liver is rated low

Beef liver is low FODMAP. It is an organ meat made mostly of protein and fat, with very little carbohydrate, and since FODMAPs are carbohydrates the liver itself gives the rating nothing to rest on. This rating is estimated from what the food is made of rather than from a measured serving, and it covers "Any typical portion" as low. The trouble is the company liver usually keeps: it is famously cooked with onions, blended into pâté, or soaked in milk first, and each of those can change the plate even when the liver does not.

What changes your risk

• Liver and onions The classic pairing is the biggest catch. The liver is low, but the onions are not, and onion cooked in the same pan leaves its FODMAPs in the pan juices and gravy.
• Soaking in milk Many recipes soak liver in milk before cooking. Ordinary milk is not low FODMAP, so use lactose-free milk for the soak if you want that step.
• Pâté and spreads Liver pâté is usually made with onion or shallot, garlic and cream or butter, and sometimes brandy. A pâté is not covered by the rating for plain liver; check the ingredient list.
• Gravy and stock A gravy made from ordinary stock cubes or powder often contains onion and garlic. Cooking does not remove them, so the gravy carries them onto the plate.
• Portion beyond typical The rating describes any typical portion. A much larger helping than usual sits outside that estimate.

What else works

Other plain organ meats and meats sit in the same low place: chicken liver cooked without onion, beef heart, beef tongue, lamb, beef steak and chicken. Eggs are another low protein option for a quick meal. The lookalikes that are not covered are the ready-made forms: liver pâté, liver sausage, and frozen liver and onion meals, which typically bring onion, garlic or cream along with them.

How to keep it low

Buy liver fresh and use it within a day or two, or freeze it in meal-sized pieces; freezing does not change the rating. Peel away the outer membrane and any tough tubes, then pat it dry. Liver cooks quickly: a hot pan, a little oil, and a short sear on each side keeps it tender. For the flavour of liver and onions without the onion, finish the pan with garlic-infused oil, the green tops of spring onions or chives, and a splash of balsamic vinegar. Serve it with potato, polenta or rice and carrots or green beans to keep the whole plate low.

Common questions

is beef liver low fodmap

Yes. Plain beef liver is rated low at "Any typical portion", estimated from it being mostly protein and fat with very little carbohydrate.

is liver and onions low fodmap

Not as usually made. The liver is low, but onion is not, and its FODMAPs end up in the pan juices too. Use the green tops of spring onions or chives instead.

is liver pate low fodmap

Liver pâté is not covered by the rating for plain liver, because it is usually made with onion or shallot, garlic and cream. Check the label or make your own without them.

can i soak liver in milk on a low fodmap diet

Use lactose-free milk for the soak instead of ordinary milk. The liver itself is low, so the soaking liquid is the only part to swap.