Sardines (smoked)

Low FODMAP

Typical portion

Any typical portion Low

Smoked sardines are Low FODMAP, a pure protein-and-fat fish with essentially no fermentable carbohydrate to stir things up.

Sardines are all protein and fat with negligible carbohydrate, and smoking doesn't add any fermentable sugars, so they sit comfortably low at any typical portion.

Enjoy them on gluten-free toast or tossed through a salad, and just glance at any added marinades or sauces since flavored packs can bring other ingredients into the mix.

Why sardines (smoked) is rated low

Smoked sardines are low FODMAP. They are small oily fish with salt and smoke, and nothing in that list is a fermentable carbohydrate, so the rating, estimated from what the food is made of rather than a measured serving, holds for any typical portion. The real variable is the tin. Sardines packed in plain oil or brine sit in the same low place as the fish, while sardines in a tomato, chilli or flavoured sauce can carry onion and garlic in that sauce.

What changes your risk

The packing liquid Olive oil, sunflower oil, water or brine add nothing to the rating. Tomato sauces, flavoured oils and spicy sauces often list onion, garlic or other flavourings, so the label decides.
Hidden garlic in flavoured oil A tin labelled with garlic may contain garlic pieces or powder, not just an infused flavour. Garlic-infused oil is only low when no solid garlic is left in it.
What it is served on Ordinary wheat toast or crackers bring their own load. The sardines themselves stay low whatever they sit on.
Spreads and pâtés Sardine spreads mixed with cream cheese, onion or shallot are a different food from the plain fish.
Portion and the meal The low rating covers any typical portion of sardines. Everything else on the plate adds to the meal's total.

What else works

Other plain tinned and smoked fish are also low: mackerel, anchovies, tuna and salmon packed in oil, water or brine, and smoked trout or smoked salmon with nothing added. The lookalikes that are not reliably low are sardines in tomato sauce or flavoured marinades, fish pâtés made with cream cheese or onion, and fish cakes bound with wheat breadcrumbs. For a sauce, warm the sardines with canned tomatoes you season yourself, plus chilli, lemon and garlic-infused oil.

How to keep it low

Pick tins whose ingredients read sardines, oil or brine, salt and nothing more, and keep a few in the cupboard for fast meals. Once opened, move leftovers to a covered container in the fridge and use them soon. Mash them onto gluten free toast or traditional sourdough with lemon and black pepper, fold them through rice or gluten free pasta with chilli, capers and parsley, or serve them alongside potato and a cucumber and baby spinach salad. The bones are soft enough to eat, or you can lift out the spine before mashing.

Common questions

are smoked sardines low fodmap

Yes. Plain smoked sardines are rated low FODMAP at any typical portion, estimated from what they are made of, since fish, oil and salt contain no fermentable carbohydrate.

are sardines in tomato sauce low fodmap

Not reliably. Tomato sauces in tins often include onion or garlic, so choose sardines in plain oil or brine and add your own sauce.

can i eat tinned sardines on the elimination phase

Sardines in plain oil, water or brine fit the elimination phase at any typical portion. Skip flavoured tins and serve them on gluten free or traditional sourdough bread.

is the oil in a tin of sardines low fodmap

Plain oil adds nothing fermentable. A flavoured oil with solid garlic or onion pieces in it is a different matter, so check the label.

Learn more

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

Sardines (smoked) 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.