Ground Meat (mixed)

Low FODMAP

Typical portion

Any typical portion Low

Ground meat is Low FODMAP, a plain protein-and-fat mix with virtually no fermentable carbohydrate to cause trouble.

Plain mixed ground meat is essentially protein and fat with negligible carbohydrate, so it carries no FODMAPs and sits comfortably low at any typical portion.
The meat itself stays clear, but seasoned or pre-made blends can carry added onion or garlic, so it is worth checking the label on flavored versions.

Cook it up with your own herbs and garlic-infused oil for flavor without the FODMAP load.

Why ground meat (mixed) is rated low

Plain mixed ground meat is low FODMAP. The rating is estimated from what it is made of, not from a measured serving: minced beef, pork, veal or lamb is protein and fat with no fermentable carbohydrate recorded, so "Any typical portion" comes in low. The catch is that ground meat is almost never eaten plain. It goes into meatballs, burgers, sauces and fillings that pick up onion, garlic and breadcrumbs along the way, and those additions decide the final rating of the dish far more than the meat does.

What changes your risk

Pre-seasoned mince and blends Some packs sold as burger mix, sausage meat or seasoned mince already contain onion, garlic, rusk or breadcrumbs. Plain mince lists only meat.
Binders in meatballs and burgers Ordinary breadcrumbs and wheat rusk are a common binder. Swapping them for gluten free crumbs, oats or an egg keeps the patty low.
The sauce it cooks in Bolognese, chilli, taco filling and cottage pie usually start with onion and garlic and often include stock or a spice packet that hides more. The mince is still low, but the pan of sauce may not be.
Beans and lentils in the pot Chilli and some mince stretches add kidney beans or lentils at ordinary servings, which turn a low base into a dish that is no longer low.
The whole meal A low rating applies per serving. Mince on wheat pasta or in a wheat taco shell, with a jarred sauce on top, can stack up to a meal that is not low even though the meat itself is.

What else works

Other plain proteins fill the same role in a sauce or a patty: minced chicken or turkey, firm tofu crumbled into a pan, or a finely chopped mix of carrot, zucchini and bell pepper to stretch the mince, with no mushroom added. The lookalikes that are not reliably low are sausages, ready made meatballs, frozen burgers, meatloaf mixes and spiced kebab mince, which commonly carry onion, garlic and wheat. For flavour in place of onion and garlic, use garlic-infused oil, chives, the green tops of spring onions, leek leaves or a pinch of asafoetida.

How to keep it low

Check the pack says only the meat, with no added seasoning, onion, garlic or rusk. Brown it in garlic-infused oil, then build flavour with chives, the green tops of spring onions, cumin, paprika, oregano and a little tomato paste. Make your own taco seasoning from plain spices rather than a packet, and bind burgers with an egg and gluten free crumbs or oats. Cook a large batch of plain browned mince, cool it, and freeze it in separate portions so a single serving is easy to pull out and season fresh.

Common questions

is ground beef low fodmap

Yes. Plain mince, including mixed beef and pork, is rated low at "Any typical portion". Watch for pre-seasoned packs and sauces that add onion and garlic.

is spaghetti bolognese low fodmap

Not usually as made. The mince is low, but a standard bolognese uses onion, garlic and wheat pasta. Use garlic-infused oil, chives and gluten free pasta to keep it low.

are store bought meatballs low fodmap

Often not. Ready made meatballs commonly include onion, garlic and breadcrumbs, so check the label or make your own with plain mince, egg and gluten free crumbs.

what can i use instead of onion in mince dishes

Garlic-infused oil, the green tops of spring onions, chives, leek leaves and a pinch of asafoetida all give a savoury base without the onion.

Learn more

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

Ground Meat (mixed) 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.