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Mackerel
Scomber scombrus
High Protein
Rich in Omega-3
Low FODMAP
Fresh raw mackerel fish

FODMAP/SIBO Rating

Safe

Serving Size Consideration: A typical serving of mackerel is about 150g (5.3 oz)

Safe Serving Size: Mackerel is considered low FODMAP and safe to eat in servings up to 200g

Active Compounds: Protein, Omega-3 fatty acids, Vitamin D, Vitamin B12

Fermentation Level:
Very Low

Digestive Impact

Why it's problematic: No

Specific symptoms: Generally well-tolerated with minimal digestive impact

Typical reaction time frame: Immediate to 2 hours

Individual variation: Some individuals may be sensitive to fish proteins, but this is not FODMAP-related

Safe Alternatives

salmon

Salmon

tuna

Tuna

cod

Cod

sardines

Sardines

Substitution ratio: 1:1

Processing Effects

Cooking does not affect FODMAP content

Canning with oil or water is safe

Freezing does not impact FODMAP levels

Stacking Considerations

Avoid combining with:

  • soy sauce
  • worcestershire sauce
  • garlic
  • onion

Safe complementary foods: Can be safely combined with rice, potatoes, and most vegetables

Reintroduction Guidelines
  1. Mackerel is naturally low FODMAP and does not require specific reintroduction

Signs of success: No digestive discomfort after consumption

Hidden Sources

Common products containing garlic:

  • fish sauce
  • fish paste
  • fish stock
  • omega-3 supplements

Alternative names: Atlantic mackerel, Spanish mackerel, King mackerel, Pacific mackerel

Individual Variables

Factors affecting tolerance:

  • Overall fish tolerance
  • Preparation method
  • Freshness of fish
  • Portion size

Tip: Start with small portions if you're new to eating mackerel and ensure it's fresh and properly cooked