Lamb Liver

Low FODMAP

Typical portion

Any typical portion Low

Lamb liver is Low FODMAP, a plain organ meat that's essentially protein and fat with nothing fermentable to stir things up.

Being mostly protein and fat, lamb liver carries negligible fermentable carbohydrate, so it stays comfortably low at any typical portion.

Enjoy it pan-seared or simmered, and keep seasonings simple: use garlic-infused oil instead of garlic or onion so the dish stays gentle.

Why lamb liver is rated low

Lamb liver is low FODMAP. The rating is estimated from what it is made of rather than a measured serving: like other liver, it is protein and fat with no fermentable carbohydrate recorded, so "Any typical portion" comes in low. The real issue is the dish it usually appears in. Liver and onions is the classic, and in that recipe the onion, not the liver, is what carries the FODMAP load.

What changes your risk

Liver and onions The traditional pile of fried onions alongside the liver is the main problem on the plate. Frying or caramelising onion does not lower its FODMAPs.
Gravy and stock Lamb liver is often finished in a gravy made from stock cubes or granules, which commonly hide onion and garlic powder. A homemade stock or a pan sauce with wine and herbs avoids that.
Flour dredge A wheat flour coating before frying adds wheat to the dish. Rice flour or cornflour gives the same light crust.
Faggots, haggis and pate Prepared dishes made with lamb liver often add onion, oats, breadcrumbs or other fillers and seasonings. They are not low just because the liver is.
The whole meal A low rating is per serving. Liver with onion gravy, mash made with ordinary milk and a side of peas can add up to a meal that is not low.

What else works

Other plain organ meats and proteins sit in the same low place: chicken liver, calf liver, goose liver, kidney, and plain lamb chops or steak. The lookalikes that are not reliably low are faggots, haggis, liver sausage and shop bought pate. To keep the flavour of liver and onions, use the green tops of spring onions or leek leaves sliced and fried in garlic-infused oil, and serve with potato mashed using lactose-free milk, plus carrots or green beans.

How to keep it low

Buy lamb liver fresh and use it within a day or two, or freeze it in single portions. Trim any membrane, slice it evenly, and dust it in rice flour or cornflour with salt and pepper. Fry quickly in a hot pan with garlic-infused oil so it stays pink and tender, since overcooked liver turns grainy. Make the sauce in the same pan with the green tops of spring onions, a splash of wine or balsamic vinegar, a little homemade stock and thyme. Soaking liver in lactose-free milk before cooking softens its strong flavour without adding ordinary milk.

Common questions

is lamb liver low fodmap

Yes. Plain lamb liver is rated low at "Any typical portion", estimated from it being protein and fat with no fermentable carbohydrate recorded.

is liver and onions low fodmap

Not as traditionally made. The liver is low, but the onions are not, and cooking them does not change that. Use the green tops of spring onions or leek leaves fried in garlic-infused oil instead.

is haggis low fodmap

Haggis is not the same as plain liver. It usually contains onion along with other fillers and seasonings, so it should not be treated as low.

can i eat lamb liver on the elimination phase

Plain lamb liver at a typical portion fits the elimination phase, as long as the gravy, coating and sides are low FODMAP too.

Learn more

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

Lamb Liver 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.