Wild Boar

Why wild boar is rated low

Wild boar is low FODMAP. As plain, unseasoned game meat it is protein and fat with negligible carbohydrate, so there is nothing in the meat itself to carry FODMAPs. The rating is estimated from what wild boar is made of rather than 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 a licence for anything: wild boar is most often eaten as a slow ragu, a sausage or a cured meat, and those preparations are where onion, garlic and wheat usually join it.

What changes your risk

• The ragu base A traditional wild boar ragu starts with onion, garlic and celery and is served over wheat pappardelle. The boar stays low, but that dish as a whole does not.
• Sausages and salami Wild boar sausages and cured meats often include garlic, onion, wheat rusk or sweeteners in the mix. Check the ingredient list rather than assuming the rating of plain meat.
• Wine and stock braises Long braises usually rely on stock, and ordinary stock is commonly made with onion and garlic. Whatever has simmered into the liquid stays there, even once the solid pieces are strained out.
• The whole meal Boar adds nothing to the FODMAP total, but pairing it with wheat pasta, garlic bread and a mushroom side can make the meal high.
• Cooking time Hours of braising make the meat tender but do not change its FODMAP content. Only what goes into the pot matters.

What else works

Other plain meats sit in the same place as wild boar: pork, beef, venison, lamb, rabbit and chicken are all protein and fat with no FODMAPs of their own. The forms that are not reliably low are the prepared ones: wild boar ragu sauces in jars, sausages, salami and pre-marinated cuts. To get a deep ragu flavour without onion and garlic, build the base on garlic-infused oil, carrot, the green tops of spring onions or leek leaves, and herbs, and serve it with gluten free pasta, polenta or potato.

How to keep it low

Buy plain shoulder, leg or mince and season it yourself. Wild boar is lean and firm, so tougher cuts reward a slow braise in a covered pot, using an onion-free homemade stock or water with tomato, carrot, bay leaf, rosemary and garlic-infused oil. Make extra and freeze it in meal-sized containers; freezing does not change the rating. When ordering wild boar in a restaurant, ask whether the sauce is made with onion and garlic, since a ragu almost always is, and choose a plain roasted or grilled cut if it is.

Common questions

is wild boar low fodmap

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

is wild boar ragu low fodmap

Usually not as made traditionally, because the base contains onion, garlic and celery and it is served on wheat pasta. A homemade version built on garlic-infused oil and carrot, served with gluten free pasta or polenta, keeps the meal low.

are wild boar sausages low fodmap

Not reliably. Many contain garlic, onion or wheat rusk, so read the ingredient list before treating them like plain meat.

can i eat wild boar on the elimination phase

Yes, plain wild boar fits the elimination phase. Keep the sauce, stock and sides low FODMAP as well.