Octopus

Why octopus is rated low

Octopus is low FODMAP. The flesh is essentially protein with very little carbohydrate, so plain octopus holds a low rating at Any typical portion. That rating is estimated from what octopus is made of rather than a measured serving, and amounts beyond a typical portion are not covered by the rating. What turns an octopus dish into something else is the way it is usually prepared: long marinades, braises and salads that lean heavily on garlic and onion.

What changes your risk

• Marinades Grilled octopus is often marinated in garlic, and the marinade clings to the flesh. A garlic-infused oil marinade with lemon and oregano gives the same character without the garlic pieces.
• Braising liquid Octopus is commonly simmered with onion, garlic or a stock before grilling. The water-soluble FODMAPs from those aromatics move into the liquid and the tender flesh sits in it for a long time, so the cooking liquid matters as much as the octopus.
• Salads and dressings Octopus salads frequently include sliced red onion or shallot, which brings the whole dish up even though the octopus is unchanged.
• Batter and street food Fried octopus coated in ordinary wheat flour, and octopus balls made with a wheat batter, are a different food from plain octopus.
• Stacking the meal Octopus served with garlic bread, a bean salad, or a pile of onion-heavy sides adds those loads together in one sitting, which is where a low dish can tip over.

What else works

Squid, prawns, mussels, scallops and plain white fish sit alongside octopus when cooked without onion or garlic, and they fill the same role on a seafood plate. The lookalikes worth checking are the prepared ones: canned octopus in a garlic or onion sauce, ready-made marinated octopus salads, and battered or fried octopus with a wheat coating. For the classic grilled octopus plate, pair it with boiled potato, lemon, olive oil, capers and green beans rather than a bean or onion salad.

How to keep it low

Fresh or frozen whole octopus is often sold cleaned, and freezing before cooking helps tenderise it. To braise, simmer it in water with bay leaves, peppercorns and a splash of vinegar or wine instead of onion and garlic, then drain, oil and finish on a hot grill or pan. For a garlic flavour, brush it with garlic-infused oil after cooking. Read the ingredient list on canned or vacuum-packed octopus for garlic and onion, and when ordering out, ask what the octopus was braised and marinated in.

Common questions

is octopus low fodmap

Yes. Plain octopus is rated low FODMAP at Any typical portion, an estimate based on it being essentially protein with very little carbohydrate. Marinades, braising liquids and salads are what usually add FODMAPs.

is grilled octopus low fodmap

The octopus itself stays low, but many grilled octopus recipes use a garlic marinade and are braised with onion first. Made with garlic-infused oil, lemon and herbs instead, it stays close to the plain octopus.

is canned octopus low fodmap

Octopus canned plainly in oil or water stays close to fresh. Canned octopus in a garlic or onion sauce carries those ingredients, so check the label.

can i eat octopus salad on low fodmap

Only if it is made without onion or shallot. Octopus salad with potato, parsley, cucumber, lemon and olive oil can work, but many ready-made versions include red onion or garlic.