Is Shrimp Low FODMAP? A Detailed Look at This Seafood and the Low FODMAP Diet

Shrimp is a popular type of seafood that is enjoyed around the world. But can you eat shrimp on the low FODMAP diet? In this article, we’ll take a detailed look at shrimp and discuss whether it can be part of a gut-friendly, low FODMAP lifestyle.

Shrimp are small, edible crustaceans that are closely related to other shellfish like lobster and crab. There are many different species of shrimp that vary in size, color and taste. Some of the most common types include:

• White shrimp – These are small, mild tasting shrimp that are pinkish in color. They are one of the most affordable and commonly consumed shrimp.

• Black tiger shrimp – Named for their distinctive black stripes these shrimp have a firmer texture and bolder sweeter flavor than white shrimp.

• Rock shrimp – Tiny in size with firm flesh, rock shrimp have a lobster-like flavor.

• Pink shrimp – As the name suggests, these shrimp have a reddish-pink hue and slightly salty, briny flavor.

No matter the type, shrimp supply a good amount of protein and certain nutrients like selenium, vitamin B12 and iodine in a low calorie package. They are extremely versatile in cooking and can be boiled, grilled, baked or sautéed.

Now let’s look at how shrimp fits into a low FODMAP diet.

What are FODMAPs and the Low FODMAP Diet?

FODMAPs stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols. These are certain types of carbohydrates that can be difficult to digest for some people.

When FODMAPs travel through the small intestine undigested, they continue on to the colon where they serve as food for gut bacteria. As the bacteria ferment the FODMAPs, this produces gas and can draw water into the colon, leading to common IBS symptoms like bloating, abdominal pain, constipation and diarrhea.

The low FODMAP diet was scientifically developed to help manage IBS symptoms. It involves restricting high FODMAP foods for 4-8 weeks to identify trigger foods, then systematically reintroducing them to find your personal tolerance levels.

The diet classifies FODMAPs into groups:

• Oligosaccharides – found in wheat, rye, onions, garlic, legumes
• Disaccharides – mostly lactose found in dairy
• Monosaccharides – excess fructose like in apples, mangoes, honey
• Polyols – sugar alcohols like sorbitol in stone fruits

So where does shrimp fall when it comes to high or low FODMAP foods?

Is Shrimp Low FODMAP?

The good news is that shrimp is considered low FODMAP according to Monash University research.

Shrimp themselves do not contain any FODMAPs. Since they come from the sea rather than land, shrimp do not have the carbohydrates that make up FODMAP groups.

This makes shrimp a great protein choice while following a low FODMAP diet. You don’t have to worry about limiting your portion size. Shrimp can be enjoyed freely in any amount.

One thing to watch out for is added ingredients when buying pre-seasoned or pre-marinated shrimp products. Make sure to check the labels for high FODMAP ingredients like garlic, onion or wheat.

As long as you stick to plain frozen or fresh shrimp, you can confidently enjoy this seafood on the low FODMAP diet.

Cooking Low FODMAP Shrimp Dishes

Shrimp are extremely versatile, so you can get creative cooking up gut-friendly recipes. Here are some tips for making delicious low FODMAP shrimp meals:

• Opt for quick cooking methods – Shrimp cook fast, usually 3-5 minutes. Quick cooking techniques like grilling, sautéing, baking or boiling are perfect for preserving moisture and texture.

• Use low FODMAP herbs and spices – Flavor your shrimp with FODMAP-friendly herbs like parsley, basil, oregano, thyme, sage and marjoram. Spices like chili powder, paprika, mustard powder, ginger and black pepper also pair well.

• Make your own marinades – Store-bought marinades often contain garlic and onion. Whip up quick low FODMAP marinades with ingredients like lemon juice, lime juice, rice vinegar, sesame oil, chili garlic oil, ginger, soy sauce or fish sauce.

• Use low FODMAP oils for cooking – Saute or stir fry shrimp in FODMAP-friendly oils like olive oil, avocado oil, rice bran oil or peanut oil.

• Add lots of veggies – Shrimp goes well with low FODMAP veggies like carrots, zucchini, eggplant, spinach, kale, bell peppers and more. Roast, sauté or steam to add color, nutrients and fiber.

• Serve over rice or rice noodles – For a complete meal, serve shrimp with a safe grain like rice or protein-rich rice noodles.

Now let’s look at some full recipes to inspire your low FODMAP shrimp creations.

12 Quick & Easy Low FODMAP Shrimp Recipes

Here are some fantastic low FODMAP shrimp recipes that you can add to your weekly rotation:

1. Shrimp & Broccoli Stir Fry

This quick stir fry packs in crunchy broccoli, colorful bell peppers and tender shrimp seasoned with garlic-infused oil and soy sauce. Serve over rice noodles or rice.

2. Coconut Shrimp with Mango Salsa

Coconut shrimp gets a tropical twist with fresh mango salsa. Bake the shrimp in just 15 minutes for a fun appetizer or weeknight dinner.

3. Shrimp Fajitas

Sizzling shrimp seasoned with chili powder, lime and cilantro gives these fajitas bold Mexican flavor. Wrap in low FODMAP corn tortillas.

4. Thai Shrimp Soup

This aromatic Thai soup is full of veggies and protein-packed shrimp simmered in a homemade broth flavored with ginger, chilies and lime.

5. Cajun Shrimp & Sausage

A quick one-pan meal with spicy andouille sausage, tender shrimp, trinity mix and Cajun seasoning. Serve over rice or mashed potatoes.

6. Lemon Garlic Shrimp Pasta

Buttery shrimp smothered in lemon-garlic oil and fresh parsley is a fast and flavorful topper for gluten-free pasta.

7. Sheet Pan Honey Soy Shrimp & Veggies

The easiest meal – shrimp and veggies roasted on one sheet pan and glazed with a sweet and salty honey soy sauce.

8. Creamy Coconut Curry Shrimp

Coconut milk and red curry paste create an irresistible creamy sauce for shrimp and veggies.

9. Shrimp & Tomato Skillet

Fresh shrimp sautéed with cherry tomatoes, spinach and white wine for a restaurant-worthy meal in 25 minutes.

10. Cilantro Lime Shrimp Tacos

Marinated shrimp packed with cilantro, chili and lime juice makes for flavorful fish tacos in corn tortillas.

11. Shrimp Fried Rice

A healthier version of takeout fried rice made with shrimp, eggs, carrots peas and green onions.

12. Buffalo Shrimp Lettuce Wraps

Spicy buffalo shrimp served in refreshing lettuce wraps with ranch dressing – perfect for game day.

As you can see, there are so many tasty ways to enjoy shrimp on a gut-friendly low FODMAP diet. With a little creativity, shrimp can be incorporated into all types of global cuisines and dishes.

The next time you want a quick, protein-packed option for any meal or occasion, turn to versatile and low FODMAP shrimp. Your tummy and taste buds will thank you!