You may be wondering, ‘Is meatloaf low FODMAP?’. Unfortunately, traditional meatloaf is usually not.
This blog post will explain the FODMAP content of traditional meatloaf and offer some swaps for the high FODMAP ingredients as well as some delicious recipes.
Is Meatloaf low FODMAP?
Meatloaf and meatloaf sauce often contain multiple high FODMAP ingredients; therefore, they are not traditionally low FODMAP. For example:
- Bread crumbs
Low FODMAP Meatloaf substitutes
Onions and garlic are often an ingredient in meatloaf as they contain fructans (1). Fructans are a type of sugar called oligosaccharides (the “O” in “FODMAP”).
The green tops of spring onions and garlic-infused olive oil can be a low FODMAP substitute for garlic and onion (1).
Bread crumbs also contain the FODMAP fructans. An easy swap for this is gluten-free bread. For more information, see our article on Low FODMAP Bread.
As garlic, onions and bread all contain the same FODMAP, eating them all together can lead to something known as fodmap stacking, which can lead to excess intake of one FODMAP.
For more information, see our article, What is FODMAP stacking?
Milk contains a FODMAP known as lactose (1). Cow’s milk should be substituted with dairy-free or lactose-free milk for those who are lactose intolerant.
For more information on lactose intolerance, see our article Lactose Intolerance – What is it? How is it diagnosed? How do I manage it?.
Meatloaf sauce (or glaze) often contains garlic and onion powder, which are also high FODMAP for the same reason that raw onion and garlic are.
Ensure to avoid these powders and look at the low FODMAP recipes below, which provide alternative sauce recipes. Dijon mustard can be used as a substitute for the flavors provided by the powders.
What is Meatloaf?
Meatloaf is a dish made with ground meat (most commonly beef) combined with other ingredients, including vegetables, breadcrumbs, tomato sauce, worcestershire sauce and milk and egg to bind.
It is then shaped into a loaf shape and either baked or smoked. Meatloaf is also known as Haslet in the UK.
Meatloaf can be described as a healthy dish incorporating protein, fat, carbohydrates, and vegetables. It can be a great dish to make with leftovers and can help food to go further if you are on a budget.
However, look out for the fat content in meatloaf, which depends on how lean the meat is and whether double cream is used instead of milk. Fat can also be a trigger for those with IBS as it slows down gut motility (2).
Low FODMAP Meatloaf Recipes
As you can gather from the ingredients used in a traditional meatloaf, a store-bought one is very unlikely to be suitable while following the low FODMAP diet.
Below we have provided you with three recipes which you can try out:
- Fodmap Everyday – Low FODMAP Everyday Meatloaf
- Fody Foods – Fodys Turkey veg Meatloaf
- Fodmap Everyday – Meatloaf with spinach provolone
Traditional meatloaf is high in FODMAPs due to its fructan and lactose content. It can also trigger IBS sufferers due to its fat content.
However, simple substitutions can be made so that it can be enjoyed while following a low FODMAP diet.
Why not try making your own at home?
My name is Elouise Rice and I am a registered dietitian, soon to be practising as a band 6 specialist gastro dietitian in a leading hospital in London. I previously worked as a band 5 gastro dietitian at world-renowned Addenbrookes Hospital in Cambridge. I have a never ending curiosity about how our gut impacts our overall health. I am proud to be working as a dietitian and supporting individuals with improving their gut health.
Last updated on September 3rd, 2023 at 11:25 am