Are Olives Low FODMAP?
Olives are one of those foods that people either absolutely love, or absolutely hate. If you fall into the absolutely love category, then you’ll probably want to know if you can still enjoy olives when you follow a low FODMAP diet. So are olives low FODMAP?
Green Olives
According to the Monash University, pitted green olives are low FODMAP, and a serving is 15 small olives, or about half a cup. Surprisingly, green olives aren’t a different olive variety. Green olives have just been picked before they are fully ripe, so they’re still a green color. The texture, and taste of the olive depends on how they’ve been cured.
Black Olives
Black olives have been picked when they’re fully ripe, and the texture and taste will also depend on the curing process. Black olives are low FODMAP in a single serve of 15 small olives, or about half a cup.
Olive Oil
This type of olive oil is a combination of refined olive oil, and virgin olive oil. It’s the lowest quality olive oil of the three types that have been FODMAP tested, but it’s a useful all-purpose cooking oil. It’s low FODMAP in a single serve of 1 tablespoon.
Virgin Olive Oil
Virgin olive oil can be difficult to find in the supermarkets. It’s better than olive oil, but not as good as extra virgin olive oil. It’s an unrefined oil, so no chemicals or heat has been used to take the oil out of the fruits. It’s low FODMAP in a single serve of 1 tablespoon.
Extra Virgin Olive Oil
Extra virgin olive oil is the highest quality olive oil that can be bought. It’s an unrefined oil, so it’s made without chemicals, or heat. It retains a lot of the olive flavor, but while you can cook with it, it has a lower smoke point than other oils. This means that it’s a better idea to save it for make dips, dressings, and cold dishes. It’s low FODMAP in a single serve of 1 tablespoon.
Infused Olive Oils
Some people want to get the taste of garlic, shallots, or scallions. Garlic infused olive oil is low FODMAP in servings of 1 tablespoon, as is scallion infused olive oil.
Olive Tapenade
Olive tapenade is a spread that is an amazing accompaniment to vegetables, low FODMAP bread, toast, and so much more. It can be served as a snack, or as an appetizer. You can buy in it supermarkets and delis, but there may be additives that would make it high FODMAP. You can make your own low FODMAP version.
Ingredients
- 1 cup of pitted Kalamata olives, drained
- 2 tablespoons of garlic infused olive oil
- 2 tablespoons of capers, drained
- 1 tablespoon of fresh lemon juice
- 2 tablespoons of fresh parsley
Method
- Place all the ingredients into a food processor.
- Pulse to a coarse paste.
- Serve with low FODMAP bread, crackers, toast, or vegetables.
So, do you now know the answer to this question: Are Olives Low FODMAP?
