Are Capers Low FODMAP? Avoid Tummy Troubles!
Capers, those small and flavorful pickled flower buds, can add a unique and tangy touch to many dishes.
You might be wondering -are capers low FODMAP – especially if you are following a low FODMAP diet. Good news – capers are indeed low FODMAP, as long as you stick to a normal serving size of about 1 tablespoon.
In this guide, we tell you how to incorporate capers into your low FODMAP meals.
What Are Capers?
Capers are small, green, edible flower buds that grow on the caper bush. Their unique, tangy flavor comes from being pickled in vinegar, brine, or salt. You might be familiar with capers as an ingredient in various Mediterranean dishes, such as pasta and salads, where they add a delicious, zesty touch.
Also Read: Is Horseradish Low FODMAP?
Are Capers Low FODMAP?
According to Monash University, salted capers are low FODMAP in a single serving of one tablespoon. However, it’s crucial to rinse the preservative from capers in vinegar or brine to get the true flavor; otherwise, the vinegar may be overpowering.
Health Benefits of Capers
Aside from fitting into a low FODMAP diet, capers provide some health benefits as well. For example, they’re a good source of fiber, with one ounce containing about one gram, while only adding around 6.5 calories to your meal. Additionally, capers contain beneficial antioxidants and flavonoids, which can help fight against inflammation and oxidative stress.
Antioxidants Vitamins & Minerals
Capers contain quercetin, a powerful antioxidant that can help protect your cells from damage. These tiny buds are packed with essential nutrients like vitamin K, vitamin A, iron, and calcium.
Anti-Inflammatory
Potential anti-inflammatory properties: Some studies suggest that capers may help reduce inflammation in the body.
Regulating Blood Sugar
Capers contain fiber, which may help stabilize blood sugar. However, moderation is key, so don’t go overboard with caper consumption.
Also Read: Is Ghee Low FODMAP?
Nutrient Profile of Capers
| Nutrient | Amount per serving (1 tablespoon) |
|---|---|
| Calories | 2 |
| Protein | 0.2 g |
| Fat | 0.1 g |
| Carbohydrates | 0.4 g |
| Fiber | 0.3 g |
| Sodium | 202 mg |
| Sugar | Amount per serving (1 tablespoon) |
|---|---|
| Glucose | 0.3 g |
| Fructose | 0.1 g |
| Excess Fructose | 0 g |
Tips for Choosing and Cooking Capers
When incorporating capers into your low FODMAP diet, stick to the recommended serving size of one tablespoon and thoroughly rinse capers if they come in vinegar or brine.
By doing so, you’re adding a flavorful and nutrient-rich ingredient to your meals without causing digestive distress. Enjoy capers in dishes like salads, pasta, and fish recipes for a tasty twist.
Choosing Capers
When selecting capers, look for those that are small and dark green, as they usually have a more delicate flavor. They can be found in jars or cans, packed in brine or salt. Be sure to give them a good rinse before using them to remove excess salt.
Finishing Touch to Meals
Capers can be a great addition to your low FODMAP diet. They can add a burst of flavor to various dishes, such as salads, pizza, potatoes, and meats like lamb and chicken, as well as fish like salmon and halibut.
To incorporate capers into your cooking, try adding them as a finishing touch to your dishes. This way, you can make the most of their distinctive taste. Additionally, you might want to consider adding them towards the end of the cooking process, as this can help preserve their flavor and texture.
Experiment!
Feel free to experiment with capers in different recipes. They pair well with lemon. Just remember to also pay attention to other ingredients in the recipe, ensuring that they align with your low FODMAP diet.
Also Read – Is Onion Powder Low FODMAP
Frequently Asked Questions
What are some low FODMAP alternatives to capers?
It is not certain if capers are a low FODMAP option as they have not been tested by the Monash University or the FODMAP Friendly team. If you’re looking for alternatives, you can try pickles or olives. Make sure to choose options that don’t contain garlic or onion, as they are high FODMAP ingredients.
Also Read: Is Erythritol Low FODMAP
Are olives low in FODMAP?
Yes, like capers, olives are low in FODMAPS. If you are using olives in brine or oil, make sure to read the food labels before using them.
Are pickles OK on a low FODMAP diet?
Pickles may or may not be low FODMAP. For example, the ones made using garlic and onions may trigger IBS symptoms, while those made with cucumber, salt, vinegar, and spices could be low in FODMAP.
Conclusion – Are Capers Low FODMAP?
Capers are low FODMAP in moderation. You must limit your consumption to one tablespoon. In excess, capers could trigger symptoms of IBS so please listen to your body and adjust accordingly.
Jane Porter is an architect that like many others, had her life significantly impacted by digestive problems for many year. Trying to find a solution to her digestive problem, she came across the low FODMAP diet, a scientifically-backed approach designed to alleviate symptoms associated with irritable bowel syndrome (IBS) and other digestive disorders.
