Pork Liver

Why pork liver is rated low

Pork liver is low FODMAP. It is an organ meat made of protein and fat, with no meaningful fermentable carbohydrate, so there is nothing in the liver itself to raise the rating. The rating is estimated from what pork liver is made of rather than from a measured serving, and the portion guide reads "Any typical portion": LOW. The catch is what liver is usually cooked with. Liver and onions is the classic pairing, and pâté, liver sausage and gravy all tend to lean on onion and garlic, so a plate can turn high while the liver on it stays low.

What changes your risk

• The onions Liver is most often fried alongside a pile of onions, and that onion is what makes the dish high, not the liver. Swap in the green tops of spring onions or chives added at the end.
• Pâté and liver sausage Homemade and shop-bought pâtés, liverwurst and liver sausage usually contain onion or garlic, and some add fillers. These are a different food from plain cooked liver and are not covered by its rating.
• The flour dusting Liver is often dredged in wheat flour before frying. A dusting of rice flour or gluten free flour gives the same crust.
• Gravy and pan sauce Stock cubes and gravy granules often carry onion and garlic powder. If onion simmers in the sauce, its FODMAPs leach into the liquid and stay there even after the pieces are removed.
• Milk soaks Recipes often soak liver in milk before cooking to soften the flavor. Lactose-free milk does the same job without adding lactose to the meal.

What else works

Other plain organ meats sit in the same place for the same reason: chicken livers, lamb's liver and beef liver are protein and fat and come in low when cooked without onion or garlic. The lookalikes that are not low are the prepared versions: liver and onions, most pâtés and parfaits, liverwurst, liver sausage, and faggots made with breadcrumbs and onion. For the sweet, savory depth that onion usually brings, garlic-infused oil, chives and the green tops of spring onions work well, and a pinch of asafoetida can stand in for the onion note.

How to keep it low

Buy fresh, sliced pork liver from the butcher counter and cook it within a day or two, or freeze it flat for later. Pat it dry, dust it in rice flour or gluten free flour, and sear it in garlic-infused oil or butter until it is cooked through, without letting it dry out. Finish with thyme or sage and a scatter of spring onion greens, and serve it with mashed potato and green beans or carrots. For a low FODMAP pâté, blend cooked liver with butter, thyme and garlic-infused oil rather than sautéed onion and garlic, and serve it on gluten free crackers or traditional sourdough spelt toast. If you are ordering liver out, ask for it without the onions and with the gravy on the side.

Common questions

is pork liver low fodmap

Yes. Pork liver is rated low FODMAP, estimated from what it is made of, and "Any typical portion" reads LOW. Watch the onions, gravy and flour it is commonly cooked with.

is liver and onions low fodmap

Not as usually made. The liver is low, but the onions make the dish high; cook the liver alone and add chives or spring onion greens instead.

is liver pate low fodmap

Most pâtés are made with onion or garlic, so they are not covered by plain liver's low rating. A homemade version using garlic-infused oil, butter and herbs keeps it low.

can i eat liver on the elimination phase

Plain pork liver fits the elimination phase. Check the flour coating, any milk soak, and the gravy or sauce for onion, garlic and wheat.