Meat (canned)

Why meat (canned) is rated low

Plain canned meat is low FODMAP. The rating is estimated from what it is made of, not from a measured serving: the meat is protein and fat with very little carbohydrate, and the canning process itself adds no FODMAPs, so the published ladder rates it low at "Any typical portion". The catch is what else goes into the can. Canned meats are often packed in gravy, stock or a seasoned sauce, and the onion, garlic, flour or sweetener in that liquid is what can move a can out of the low column even when the meat inside is fine.

What changes your risk

• What it is packed in Meat packed in its own juices, water or brine is the simplest case. Meat in gravy, curry sauce, barbecue sauce or a stew base brings whatever those sauces are made of, which often includes onion, garlic and wheat flour.
• Draining the can Pouring off the liquid or jelly and rinsing the meat leaves much of the sauce behind. It does not remove onion or garlic that was cooked into the meat itself or into any pieces mixed through it, and heating it longer will not break them down.
• Seasoning on the label Ingredient lists such as onion powder, garlic powder, dehydrated onion, spices or flavourings, and stock can all hide onion and garlic. Check the label every time, since recipes differ between products.
• Stacking in the meal Canned meat is often used in hash, stews, sandwiches and casseroles. The meat stays low, but pairing it with wheat bread, onion-based gravy and canned baked beans adds up to a much bigger load across the plate.

What else works

Plain canned meat sits next to other low proteins such as canned tuna or salmon in water or oil, eggs, firm tofu, and plain cooked chicken, beef or pork. The lookalikes that are NOT low by default are the prepared forms: meat in gravy or stew, canned chilli with beans, canned curries, meatballs in sauce, and processed meat products with onion or garlic in the seasoning. If a recipe calls for a canned stew, building your own from plain canned meat, potato, carrot and a stock made without onion or garlic keeps the whole pot low.

How to keep it low

Choose cans where the ingredient list is just meat, water and salt, or meat in its own juices. Open the can over a sieve, let the liquid drain, and give the meat a quick rinse if it was packed in any kind of sauce or jelly you have not checked. Season it yourself with garlic-infused oil, chives, the green tops of spring onions, herbs, salt and pepper. For a quick meal, fry the drained meat with diced potato and bell pepper for a hash, or fold it into rice with green beans and a splash of soy sauce.

Common questions

is canned meat low fodmap

Plain canned meat is rated low at "Any typical portion", an estimate based on its being mostly protein and fat. Canned meat in gravy or a seasoned sauce depends on what that sauce is made of.

should i drain canned meat on a low fodmap diet

Draining and rinsing helps when the meat is packed in a sauce or gravy, because it leaves much of that liquid behind. It cannot remove onion or garlic that was cooked into the meat, so the label still matters.

is canned meat in gravy low fodmap

Not necessarily. Gravies are often thickened with wheat flour and seasoned with onion and garlic, so check the ingredient list or choose meat packed in its own juices instead.

what canned protein is low fodmap

Plain canned meat, canned tuna and canned salmon in water or oil are all simple low options when nothing else has been added to them.