Whiting

Low FODMAP

Typical portion

Any typical portion Low

Whiting is Low FODMAP, a plain white fish that's pure protein and fat with nothing fermentable to trip you up.

As plain fish, whiting is essentially protein and fat with negligible carbohydrate, so no FODMAPs are present and any typical portion stays comfortable.

Grill, bake, or pan-fry it with olive oil and herbs, and lean on garlic-infused oil or the green tops of spring onions for flavor rather than garlic or onion.

Why whiting is rated low

Whiting is low FODMAP. It is a plain white fish, made of protein and a little fat with negligible carbohydrate, so the fillet itself gives FODMAPs nothing to work with. This rating is estimated from what whiting is made of rather than a measured serving, and on that basis "Any typical portion" sits low. Amounts larger than typical are not rated here, and low does not mean unlimited: whiting is very often sold crumbed, battered or as part of a fish cake, and it is the coating, the sauce and the sides that can push the meal up, not the fish.

What changes your risk

Batter and crumb Whiting is a classic battered or crumbed fish, and those coatings are usually made with wheat flour or wheat breadcrumbs. A crumbed fillet is not the same food as a plain one.
Fish cakes and fingers Processed whiting products often add wheat binders, onion and garlic. Read the ingredient list rather than assuming plain fish.
Sauces on the side Tartare sauce, aioli and creamy dill sauces can contain garlic, onion or shallot, which carry FODMAPs the fish does not.
The whole plate Whiting adds nothing to the meal's FODMAP total, but a wheat-battered fillet with garlic aioli and a bread roll can make the meal high even though the fish is low.
Cooking method Grilling, baking, steaming and pan-frying all leave plain whiting where it is. Only the coating and the oil or butter you add change what is on the plate.

What else works

Other plain fish behave the same way: snapper, barramundi, cod, salmon, tuna and trout are all protein and fat with no FODMAPs of their own, as are plain chicken and eggs. The versions that are not reliably low are the convenience forms: whiting in a standard wheat batter or crumb, frozen fish fingers and fish cakes, and ready-made seafood sauces. For a crisp coating, use gluten free breadcrumbs, polenta or a gluten free flour, and for flavour reach for lemon, chives, dill or parsley, and garlic-infused oil in place of garlic.

How to keep it low

Buy plain fillets, fresh or frozen, and coat them yourself if you want them crisp: a dusting of gluten free flour, a dip in beaten egg and a press into polenta or gluten free crumbs works well for pan-frying or baking. Whiting is delicate and thin, so it cooks quickly and breaks up if turned too often. Serve it with potato wedges, rice, green beans, carrots or a cucumber salad with a lemon and olive oil dressing, and make any tartare-style sauce at home with chives instead of onion or shallot. Frozen fillets carry the same rating as fresh, since freezing changes nothing.

Common questions

is whiting low fodmap

Yes. Plain whiting is protein and fat with negligible carbohydrate, so "Any typical portion" is rated low. The rating is estimated from what the fish is made of.

is battered whiting low fodmap

Not when the batter is made with wheat flour, which is the usual recipe. Coat it yourself with gluten free flour, polenta or gluten free breadcrumbs to keep the meal low.

can i have whiting on the low fodmap elimination phase

Yes, plain whiting fits the elimination phase. Keep an eye on the coating and the sauce, which are where wheat, garlic and onion tend to come in.

what sauce goes with whiting on a low fodmap diet

Lemon, olive oil and fresh herbs, or a homemade tartare made with chives in place of onion or shallot. Skip garlic aioli unless it is made with garlic-infused oil.

Learn more

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

Whiting 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.