Are Pickles Low FODMAP?
Some people like pickles, while others can’t stand them. If you’re a pickle fan, you’ll probably want to know if you can have them while you follow a low FODMAP diet. So are pickles low FODMAP?
Unfortunately, this isn’t a straightforward yes or no answer. Whether or not, pickles are low FODMAP is actually quite complicated. To start, a pickle actually refers to any kind of vegetable that has been pickled in vinegar, however, it has become a common name for pickled cucumber. Pickled cucumber hasn’t been tested for FODMAP’s by Monash University, nor by FODMAP Friendly.
So, the answer to the question, are pickles low FODMAP?, is partly - we don’t know yet, but we can make a guess based on the ingredients. If you’re going to buy your pickles in jars, then the answer is most probably no, pickles aren’t low FODMAP. There’s many more additives, such as garlic, to the brine solution that the cucumbers are pickled in, which probably makes them high FODMAP.
However, pickled beetroot is low FODMAP in 1/2 cup serves, and pickled onions are also low FODMAP in servings of 2 onions. Although German pickled onions are high in fructose, so a serving size of 6 small onions is high FODMAP. It’s also thought that pickled gherkins are low FODMAP. So, while there are some pickled vegetables that you can have, these won’t satisfy the cravings of a lot of pickle fans.
If you are one of those fans, you might want to consider making your own. It seems likely that it’s the additives that make pickles high FODMAP, so making your own pickles means that you can only use low FODMAP ingredients.
Low FODMAP Pickles
- 12 pickling cucumbers
- 2 cups of white vinegar
- 4 cups of water
- 1 packet of fresh dill
- 2 tablespoons of kosher salt
- Half a teaspoon of red pepper flakes (optional)
- Slice the pickling cucumbers to make sure that they can fit in mason jars. Divide the cucumbers between the jars, but don’t squash them in. Add in the fresh dill, and make sure there’s enough space for the brine as well.
- In a large bowl, mix the water, white vinegar, salt, and red pepper flakes if you’re going to use them.
- Pour the brine into the jars with the cucumbers, and seal.
- Leave in the refrigerator.
- You can eat them after 24 hours, but they are best left for a week to pickle.
Sliced Pickle Recipe
This recipe is a little different to the one above, but still gives you low FODMAP pickles. This uses a half pint canning jar.
- Half teaspoon of sea salt, and another quarter teaspoon for topping
- 3 large sprigs of fresh dill
- 1 large cucumber (Kirby, English or Persian)
- 3 half teaspoon measures of garlic infused oil
- White wine vinegar
- Filtered water
- Slice the cucumber into very thin slices.
- Put half a teaspoon of salt at the bottom of the canning jar, and top with a sprig of fresh dill.
- Fill about a third of the jar with the cucumber slices.
- Drizzle half a teaspoon of oil over them, and top with some more dill.
- Repeat this until you have three layers.
- Top the final layer with a quarter teaspoon of salt, the last half teaspoon of garlic infused oil, and the remaining dill.
- Fill around two thirds to three quarters of the jar with white wine vinegar, and fill the remaining part with water. Your ratio will depend on how sour you like your pickles to taste.
- Screw on the lid, and leave in the fridge for at least 24 hours.
These pickles keep for weeks in the fridge, but you may notice the oil solidifying a little. This is completely normal, and won’t affect the flavor of your pickles.
So, do you now know the answer to this question: Are Pickles Low FODMAP?
Medically reviewed by Onikepe Adegbola, MD PhD