Blue Mussels

Why blue mussels is rated low

Yes, blue mussels are low FODMAP. Plain mussels are shellfish protein with very little carbohydrate in them. Their rating is estimated from what they are made of, not from a measured serving, and it comes out low at the ladder's only rung, Any typical portion. There is no step up on the ladder to a higher level. There is also no serving on the ladder beyond a normal plate, so low describes an ordinary helping, not a bottomless pot. When a bowl of mussels causes trouble, the cause is almost always what they were cooked in, not the mussels themselves.

What changes your risk

• The broth Classic steamed mussels start with shallot, onion or garlic in the pot. Those FODMAPs are water-soluble and move into the cooking liquid, so the broth you mop up carries them even if you pick out every piece of shallot.
• Cream finishes Many recipes stir cream into the pot at the end. Cream is not a low FODMAP ingredient at ordinary servings, so a creamy sauce changes the bowl even though the mussels have not changed.
• What comes alongside Mussels usually arrive with crusty wheat bread for the broth. That bread adds its own FODMAP load, and with an onion and garlic broth on top, the whole meal can climb well past where the mussels sit.
• Jarred, smoked and marinated mussels Shelf-stable mussels packed in a sauce or marinade often contain onion, garlic or a seasoning blend. Mussels packed in plain oil or brine are closer to the fresh food, so read the ingredient list.
• Serving size The low rating covers Any typical portion. It says nothing about eating a pot meant for the whole table, especially one sitting in an onion and garlic broth.

What else works

Other plain seafood is in the same position as mussels: clams, prawns, scallops and white fish cooked simply are plain protein and are a natural swap. The versions to watch are the ones people assume are the same thing. Mussels in white wine and shallot, mussels in creamy garlic sauce, seafood chowder built on onion and cream, and jarred mussels in a seasoned marinade all bring in FODMAPs the mussels do not carry. For soaking up the broth, use gluten free bread or traditional sourdough spelt bread instead of an ordinary wheat baguette, or serve them with plain potato fries.

How to keep it low

Buy live mussels with tightly closed shells, or ones that close when tapped, and throw away any that are cracked. Scrub them and pull off the stringy beards just before cooking. Build the steaming base from garlic-infused oil, leek leaves or the green tops of spring onions, chives and water or homemade stock, since boxed stock and stock cubes often contain onion and garlic. When ordering out, ask whether the mussels can be steamed without shallot or garlic, and pass on the bread basket unless it is gluten free or traditional sourdough.

Common questions

are mussels low fodmap

Yes. Blue mussels are rated low FODMAP at Any typical portion, a rating estimated from what they are made of, since plain mussels are protein with very little carbohydrate. The sauce they are cooked in is the part to check.

can i eat moules mariniere on a low fodmap diet

The mussels are fine, but a classic version is cooked with shallot and garlic, and those FODMAPs end up in the broth. Ask for them steamed with garlic-infused oil and herbs instead, or make them at home.

are canned or smoked mussels low fodmap

Mussels packed in plain oil or brine are close to fresh ones. Those packed in a sauce or marinade often contain onion or garlic, so read the ingredient list before treating them as low.

what to dip in mussel broth on low fodmap

Gluten free bread or traditional sourdough spelt bread works well for the broth, and plain potato fries are another option. Make sure the broth itself was built on garlic-infused oil rather than shallot or garlic.