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Are olives low FODMAP?

As someone who can eat a bowl of olives as a snack, I thought it would be pertinent to answer this burning question. Today we’re asking: are olives low FODMAP?

Before we begin, an important consideration. Olives that are marinated in oil with garlic or onion are not low FODMAP. They are also very common. Be sure to read the labels of the olives you are purchasing to ensure your marinated olives don’t contain any high FODMAP ingredients.

A close up aerial image of a FODMAP-friendly tomato and cucumber salad on a white ceramic plate

Are olives low FODMAP?

Yes, olives are low FODMAP. In fact, on their own, olives are almost FODMAP free. However, as we’ve noted, it is important to read the label to determine if your olives have been marinated in oil with high FODMAP ingredients.

Are black olives low FODMAP?

Black olives are low FODMAP in serves of up to 500g per person, according to Monash. As such, they can be eaten freely and according to appetite. However, it’s important to read the label to ensure that your olives are not hiding any high FODMAP ingredients. Marinated olives often contain garlic and onion, so be sure to check.

Are green olives low FODMAP?

Yes, green olives are low FODMAP in serves of up to 500g per person. However, as with all other olive varieties, be sure to read the label. Marinated olives generally contain garlic, which is a high fructan and FODMAP ingredient.

Are Kalamata olives low FODMAP?

Although there is currently no entry for Kalamata olives on the Monash app, it is assumed they are also low or no FODMAP. Keep in mind that marinated olives often contain high FODMAP ingredients like garlic, so be sure to read the label.

Is olive oil low FODMAP?

Olive oil is FODMAP free. Because it is 100% fat, it contains no carbohydrates and thus no FODMAPs. Keep in mind that high fat ingredients such as oil can affect gut motility.

Is garlic infused oil low FODMAP?

Yes, garlic infused oil is low FODMAP, and a great way to add garlic flavour into a low FODMAP diet. The fructans in garlic are water soluble, but not fat soluble. This means that they cannot leech out into pure fat such as olive oil. Infusing olive oil with garlic means that you get all of the flavour of garlic without the FODMAP content.

I have a recipe for garlic infused oil here, as well as a guide to cooking without onion or garlic.

An aerial view of a gluten free focaccia topped with green olives. The focaccia sits atop a white marble table and two sunlit water glasses sit at the top and bottom of the image.

Low FODMAP recipes that use olives

Now that we’ve discussed the serious stuff, let’s get to the fun part. These recipes all use olives in various ways; whole, chopped or as olive oil. They’re vegetarian or vegan as well as gluten free. I always try to cater to nut free and egg free diets where I can.

Low FODMAP pizza

This low FODMAP pizza recipe combines all my pizza recipes into one convenient place. We’ve got the pizza sauce, the gluten free pizza bases and so much more. There’s ideas for toppings, low FODMAP pesto recipes; heck, there’s even vegan mozzarella!

Low FODMAP pizza
All the recipes and FODMAP thresholds you'll ever need for a delicious low FODMAP pizza night.
Check out this recipe
An aerial view of three gluten free sourdough pizza bases topped with FODMAP friendly pizza sauce and melty cheese. The pizzas sit in a diagonal pattern on the table and a glass of water sits in the top right hand side of the image
An aerial image of a gluten free pizza topped with low FODMAP pizza sauce, vegan sausage and black olives. The pizza sits atop a white speckled ceramic plate on a mottled steel backdrop.

Cucumber, tomato, feta and olive salad

This salad is one of my favourite summer dishes. It’s bright and refreshing, nutty and herby all in one. Olives and feta bring the salty Greek salad vibes, while the herby greenery and walnuts give it a new twist. The salad uses my favourite low FODMAP salad dressing, too.

FODMAP friendly cucumber and tomato salad
A fresh and delicious summer salad that packs a flavour punch without the FODMAP content.
Check out this recipe
FODMAP-friendly tomato and cucumber salad from www.georgeats.com
FODMAP-friendly tomato and cucumber salad on a large white ceramic plate atop a brightly lit white marble table.

Gluten free focaccia

We love a fluffy and light focaccia, and this one fits the bill. It also happens to be gluten free, xanthan gum free, vegan and nut free, so everybody can enjoy it. My personal favourite toppings are all of the olives and some savoury, woodier herbs.

Gluten free Focaccia
A gluten free, vegan and xanthan gum free focaccia that is light and fluffy and perfect topped with some olives.
Check out this recipe
A close up aerial image of a gluten free focaccia that is golden brown and topped with green olives, kalamata olives, sage leaves, rosemary sprigs and flaky sea salt
A close up aerial image of a gluten free focaccia that is golden brown and topped with green olives, kalamata olives, sage leaves, rosemary sprigs and flaky sea salt

Gluten free olive and rosemary sourdough

This delicious olive and rosemary sourdough is a recipe from my cookbook, Intolerance Friendly Kitchen. The additions give the bread such a depth of flavour, which I love. It’s a very savoury and delicious loaf that is perfection toasted with a bit of butter.

A gluten free sourdough bread boule on a wooden backdrop. A woman in a dark grey jumper stands behind the loaf and holds it up from either side

Low FODMAP vegan potato salad

This delicious potato salad is undetectably vegan and easy to make. It uses a whole host of FODMAP friendly flavourings and ingredients to create a bold and delicious side dish.

Vegan low FODMAP potato salad
A delicious vegan and gluten free potato salad that is packed full of flavour.
Check out this recipe
An aerial image of a FODMAP friendly vegan potato salad in a grey ceramic bowl against a moody backdrop. The salad is surrounded by lemons, extra herbs and water glasses. The vibrant radicchio contrasts with the green herbs and mayonnaise coated potatoes
Vegan potato salad with a zingy mayo dressing, radicchio, olives, pine nuts and fresh herbs. FODMAP friendly, gluten free and easy to make. www.georgeats.com @georgeats

Gluten free lemon olive oil cake

A low FODMAP, gluten free cake with a beautiful crumb and a subtle olive oil flavour. What more could you want? Make sure you leave off the (optional) pistachios, as they are unfortunately a high FODMAP nut.

Gluten free lemon olive oil cake
A delicious gluten free lemon olive oil cake that is xanthan gum free and very easy to make.
Check out this recipe
A side on brightly lit image of a gluten free olive oil cake chopped with pistachios and icing sugar. The cake sits atop a white marble table and is surrounded by water glasses, a slice of cake on a white ceramic plate and pinch bowls filled with pistachios
A side on image of a gluten free lemon olive oil cake in contrasting light against a black backdrop

Gluten free chocolate olive oil cake

Rich and delicious, this easy gluten free cake is double chocolate and uses olive oil for a nuanced depth of flavour. The cake is xanthan gum free and low lactose and has two different options for topping. The first option is a chocolate buttercream and the second is a chocolate ganache. Low FODMAP cake heaven either way.

Gluten free chocolate olive oil cake
A full bodied gluten free chocolate cake that is double chocolate and uses olive oil for flavour.
Check out this recipe
An aerial image of a gluten free chocolate cake topped with chocolate ganache and sea salt flakes on a dark steel backdrop
An aerial view of a gluten free olive oil chocolate cake topped with chocolate ganache and sea salt flakes. The cake sits atop a rusting dark grey backdrop.

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