Venison

Why venison is rated low

Yes, venison is low FODMAP. Plain venison is lean muscle meat, made of protein and a little fat with essentially no carbohydrate, so there is nothing in the meat itself for FODMAPs to come from. The rating is estimated from what venison is made of rather than from a measured serving, and on that basis "Any typical portion" comes in low. Larger than typical amounts are not rated here, and low is not the same as unlimited: when a venison meal turns high, the cause is almost always what was cooked with it, such as a marinade, gravy, stuffing or sausage filling that brings onion, garlic or wheat along.

What changes your risk

• Marinades and rubs Venison is often marinated with onion and garlic or coated in a game rub that lists onion or garlic powder. Those ingredients carry the FODMAPs, not the meat, so a pre-marinated cut is a different food from a plain one.
• Sausages, burgers and jerky Processed venison products frequently use onion, garlic, wheat breadcrumbs or rusk as binder and flavour, and jerky can include sweeteners. A venison sausage cannot be assumed to share the rating of a plain steak.
• Gravy and stock Rich game gravies and braising liquids are usually built on stock, and ordinary stock is commonly made with onion and garlic. Whatever has simmered into the liquid stays in it, even if the solid pieces are strained out.
• The whole plate Venison adds nothing to the meal's FODMAP total, but the sides can. Venison with a mushroom sauce, garlic mash and wheat-based bread adds up to a high meal even though the meat is low.
• Cooking method Searing, roasting and slow braising do not change plain venison either way. Only what goes into the pan with it matters.

What else works

Other plain meats sit in exactly the same place as venison: beef, lamb, wild boar, rabbit, chicken, eggs and plain fish are all protein and fat with no FODMAPs of their own. The lookalikes that are not reliably low are the processed and pre-seasoned versions: venison sausages, burgers, meatballs, pies and jerky, plus any game pack sold already marinated. For the flavour those products usually lean on, use garlic-infused oil, chives, the green tops of spring onions and fresh herbs such as rosemary and thyme instead of onion and garlic.

How to keep it low

Buy plain, unseasoned steaks, roasts or mince and do the seasoning yourself, and read the ingredient list on anything labelled marinated, seasoned or ready to cook. Venison is very lean and dries out quickly, so sear tender cuts fast and braise tougher cuts slowly in a liquid you control: garlic-infused oil, carrots, the green tops of spring onions, herbs and an onion-free homemade stock. Serve it with potato, rice, polenta or green beans to keep the rest of the plate low as well. Frozen venison keeps the same rating, since freezing changes nothing about the meat.

Common questions

is venison low fodmap

Yes. Plain venison is protein and fat with essentially no carbohydrate, so "Any typical portion" is rated low. The rating is estimated from what venison is made of rather than a measured serving.

are venison sausages low fodmap

Not reliably. Many venison sausages and burgers contain onion, garlic or wheat-based filler, so check the ingredient list rather than assuming they match plain venison.

can you eat venison on the elimination phase

Yes, plain venison fits the elimination phase. The marinade, gravy and stock are where onion and garlic usually slip in, so keep those low FODMAP too.

what to season venison with on a low fodmap diet

Garlic-infused oil, chives, the green tops of spring onions, fresh herbs, salt and pepper all suit venison without adding FODMAPs. Skip onion, garlic and seasoning blends that list them.