Guinea Hen
Typical portion
- Any typical portion
Guinea hen is Low FODMAP, a plain poultry that's all protein and fat with nothing fermentable in the mix.
- As pure meat, guinea hen carries negligible carbohydrate and no FODMAP subgroups, so it sits comfortably low at any typical portion.
Keep it simple with herbs, olive oil, and garlic-infused oil rather than garlic or onion in the pan, since it's the seasonings and sauces, not the bird itself, that can add FODMAPs.
Why guinea hen is rated low
Guinea hen is low FODMAP. Its rating is estimated from what it is made of rather than a measured serving: the meat is protein and fat, with no fermentable carbohydrate recorded, so "Any typical portion" comes in low. That is a rating for the bird, roasted or braised plainly, at an ordinary helping. Where a guinea hen dinner usually goes wrong is the classic trimmings: stuffing, gravy, braising liquid and the vegetables roasted in the tray.
What changes your risk
- Stuffing Traditional stuffing is built on wheat bread, onion and often celery or dried fruit such as apricot. Cooked inside the cavity, its juices also run into the meat around it.
- Braising liquid and gravy Guinea hen is often braised with shallots, garlic and stock, or served with a pan gravy. The liquid holds onion and garlic flavour and is what gets spooned over the plate.
- Stock Ready made stock and gravy granules commonly hide onion and garlic. Choose one with neither, or make your own from the carcass with carrot, leek leaves and herbs.
- The roasting tray Shallots, garlic cloves and mushrooms roasted alongside the bird do not become lower by roasting. Keep them off the plate, or roast potato, carrot and parsnip instead.
- The whole meal A low rating is per serving. Several sides that each carry onion, wheat or fruit chutney can add up to a meal that is not low even though the bird itself is.
What else works
Other plain birds sit in the same low place: chicken, quail, pheasant, duck and turkey, all cooked without onion and garlic. The lookalikes that are not reliably low are pre-stuffed birds, marinated or glazed poultry from the counter, and ready made gravies and sauces. To build the same savoury depth, use garlic-infused oil, thyme, rosemary, the green parts of leeks and spring onions, and a stuffing made from gluten free bread or rice with chives and herbs.
How to keep it low
Buy the bird plain and unstuffed. Rub it with garlic-infused oil, salt, pepper and thyme, and tuck a few lemon slices and herb sprigs in the cavity instead of onion. Roast it over potato and carrot so the juices flavour low FODMAP vegetables, and make the gravy from the pan juices, a little cornflour and a homemade stock. If you braise it, use wine, herbs and leek leaves for the liquid. Carve and refrigerate leftovers promptly, and freeze them in separate portions for later meals.
Common questions
is guinea fowl low fodmap
Yes. Plain guinea hen, also sold as guinea fowl, is rated low at "Any typical portion", estimated from it being protein and fat with nothing fermentable recorded.
is roast guinea hen with stuffing low fodmap
The bird is low, but standard stuffing uses wheat bread and onion. Swap to a gluten free bread or rice stuffing seasoned with chives and herbs.
can i eat guinea hen on the elimination phase
Plain guinea hen at a typical portion fits the elimination phase. Keep the gravy, stock and sides free of onion and garlic so the whole plate stays low.
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Informational only, not medical advice. Individual tolerance varies. Talk to a healthcare professional or a dietitian for personal guidance.
Guinea Hen 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.
Last reviewed October 17, 2026.