Cod Liver Oil

Low FODMAP

Typical portion

Any typical portion Low

Cod liver oil is Low FODMAP, a pure fat with no fermentable carbohydrate to cause any trouble.

Being pure fat with next to no carbohydrate, cod liver oil carries no FODMAPs, so any typical portion sits comfortably low.

Take it straight or stir it into a meal as you like, and it will keep well alongside the rest of your low-FODMAP routine.

Why cod liver oil is rated low

Cod liver oil is low FODMAP. It is an oil taken from the liver of cod, made of fat with essentially no carbohydrate, and FODMAPs are carbohydrates, so plain cod liver oil has nothing for them to come from. This rating is estimated from what the oil is made of rather than from a measured serving, and it covers Any typical portion. The part worth checking is what the product adds to the oil: flavourings, sweeteners and chewable formats are where a FODMAP load can creep in.

What changes your risk

Plain versus flavoured Plain cod liver oil is low at Any typical portion. Flavoured liquids can add fruit concentrates or sweeteners that are not part of the oil itself.
Chewables and gummies Sugar-free chewable or gummy versions are often sweetened with sugar alcohols, which can carry a FODMAP load that the plain oil does not. Read the ingredients rather than assuming the format makes no difference.
Emulsions and blends Creamy emulsions or blends sold as a drinkable product can include extra ingredients such as fruit flavours and sweeteners, so they need their own label check.
Typical portions only The rating covers Any typical portion of the plain oil. It describes the FODMAP content, not how much of a supplement anyone should take.

What else works

For a plain fish-based oil, unflavoured cod liver oil in a bottle or plain softgels keeps the ingredients list short. Eating plain fish such as salmon or other oily fish is a whole-food option that is also low FODMAP when cooked without onion or garlic. The lookalikes that are NOT automatically low are fruit-flavoured liquids, sugar-free chewables and gummies, and blended drinks that combine the oil with sweeteners or fruit concentrates. Questions about whether to take a supplement at all, and how much, belong with a doctor or dietitian.

How to keep it low

Once opened, cod liver oil keeps best in the fridge with the cap tightly closed, away from light and heat, which slow it from turning rancid. A sharp, unpleasant smell is a sign the oil has gone off. When buying, compare labels and favour a product whose ingredients list is the oil itself with little else. If you prefer a flavoured version, check the ingredients for honey, fruit concentrates, inulin, chicory root fibre or sugar-free sweeteners before assuming it matches the plain oil.

Common questions

is cod liver oil low fodmap

Yes. Plain cod liver oil is low FODMAP at Any typical portion, a rating estimated from the fact that it is an oil with essentially no carbohydrate.

are cod liver oil gummies low fodmap

Not automatically. Sugar-free gummies and chewables are often sweetened with sugar alcohols that carry a FODMAP load, so the ingredients list matters more than the oil inside.

can you take cod liver oil on the elimination phase

Plain cod liver oil is low FODMAP, so it does not add to the FODMAP load. Whether to take it, and how much, is a question for a doctor or dietitian.

is flavoured cod liver oil low fodmap

A flavoured product is rated by its full ingredients list. Check for fruit concentrates, honey or sugar-free sweeteners, which the plain oil does not contain.

Learn more

Informational only, not medical advice. Individual tolerance varies. Talk to a healthcare professional or a dietitian for personal guidance.

Cod Liver Oil is an estimated rating: it is inferred from the food's ingredients and composition and cross-checked, not measured directly in the papers below. The low, moderate and high cutoffs are still those of Varney et al. (2017).

References

Fructan and free fructose content of common Australian vegetables and fruit. Muir et al. (2007), J. Agricultural and Food Chemistry 55(16):6619-6627.
Measurement of short-chain carbohydrates in common Australian vegetables and fruits by HPLC. Muir et al. (2009), J. Agricultural and Food Chemistry 57(2):554-565.
Quantification of fructans, galacto-oligosaccharides and other short-chain carbohydrates in processed grains and cereals. Biesiekierski et al. (2011), J. Human Nutrition and Dietetics 24(2):154-176.
Dietary sorbitol and mannitol: food content and distinct absorption patterns. Yao et al. (2014), J. Human Nutrition and Dietetics 27(Suppl 2):263-275.
FODMAPs: food composition, defining cutoff values and international application. Varney et al. (2017), J. Gastroenterology and Hepatology 32(Suppl 1):53-61. Supplies the low, moderate and high cutoffs used on this page.