If you’re following a low FODMAP diet and love turkey sausage, you’re probably wondering whether it fits into your meal plan. The good news? Plain turkey sausage can absolutely be low FODMAP friendly – but there’s a catch you need to know about.
Let’s dive into everything you need to know about enjoying turkey sausage while keeping your digestive system happy.
Contents
- 1 The Short Answer: Yes, But With Conditions
- 2 What Makes Turkey Sausage High FODMAP?
- 3 How to Choose Low FODMAP Turkey Sausage
- 4 Making Your Own Low FODMAP Turkey Sausage
- 5 Store-Bought Options Worth Checking
- 6 Serving Size Matters
- 7 Pairing Turkey Sausage in Low FODMAP Meals
- 8 Tips for Eating Out
- 9 Common Questions About Turkey Sausage and FODMAPs
- 10 The Bottom Line
The Short Answer: Yes, But With Conditions
Pure turkey sausage made from ground turkey meat is naturally low FODMAP. Turkey itself contains no FODMAPs, making it an excellent protein choice for sensitive stomachs. However, most commercial turkey sausages contain added ingredients that can turn this gut-friendly food into a digestive troublemaker.
The key is understanding what’s actually in your turkey sausage and choosing wisely.
What Makes Turkey Sausage High FODMAP?
Here’s where things get tricky. While turkey meat is safe, the seasonings and additives commonly found in turkey sausage can trigger FODMAP-related symptoms:
Common High FODMAP Culprits
- Garlic and onion powder: These flavor enhancers appear in nearly every commercial sausage brand and are high FODMAP even in small amounts
- Honey or high fructose corn syrup: Added for sweetness but problematic for FODMAP followers
- Inulin or chicory root: Sometimes used as fiber additives but very high in FODMAPs
- Wheat-based fillers: Contain fructans that can cause digestive distress
- Certain spice blends: May contain hidden garlic or onion derivatives
How to Choose Low FODMAP Turkey Sausage
Finding truly low FODMAP turkey sausage requires some detective work. Here’s your action plan:
Read Labels Carefully
Before tossing that package in your cart, scrutinize the ingredient list. Look for sausages with minimal ingredients – ideally just turkey, salt, and low FODMAP herbs and spices like sage, thyme, fennel, or black pepper.
Avoid These Ingredients
- Garlic (in any form – powder, granulated, or extract)
- Onion (powder, flakes, or natural flavoring)
- Honey or agave
- Wheat or wheat-based fillers
- Inulin or chicory root fiber
- “Natural flavors” (often contains garlic or onion)
Look for These Safe Ingredients
- Ground turkey
- Sea salt or kosher salt
- Black pepper
- Sage, thyme, rosemary, or oregano
- Fennel seeds
- Paprika
- Maple syrup (in small amounts)
Making Your Own Low FODMAP Turkey Sausage
The most reliable way to enjoy turkey sausage on a low FODMAP diet is to make it yourself. It’s easier than you think and gives you complete control over ingredients.
Basic Low FODMAP Turkey Sausage Recipe
Ingredients:
- 1 pound ground turkey
- 1 teaspoon dried sage
- 1/2 teaspoon fennel seeds
- 1/2 teaspoon black pepper
- 1/2 teaspoon sea salt
- 1/4 teaspoon dried thyme
- 1 tablespoon garlic-infused oil (optional, for flavor without FODMAPs)
Instructions:
- Combine all ingredients in a large bowl
- Mix thoroughly with your hands until evenly distributed
- Form into patties or cook as crumbles
- Cook in a skillet over medium heat until internal temperature reaches 165°F
- Store leftovers in the refrigerator for up to 3 days or freeze for up to 3 months
Flavor Variations to Try
Italian Style: Add oregano, basil, and a pinch of red pepper flakes
Breakfast Style: Include maple syrup (1 tablespoon), extra sage, and a dash of nutmeg
Herbed: Mix in fresh chopped parsley, rosemary, and thyme
Store-Bought Options Worth Checking
While homemade is ideal, some brands occasionally produce low FODMAP-friendly options. Your best bet is to:
- Check specialty stores that cater to dietary restrictions
- Look for organic or “simple ingredient” varieties
- Contact manufacturers directly to inquire about specific products
- Ask your local butcher to make custom sausage without garlic or onion
Serving Size Matters
Even with low FODMAP turkey sausage, portion control is important. A typical serving size is 2-3 ounces (about 2 small links or patties). This ensures you’re getting adequate protein without overdoing any borderline ingredients.
Pairing Turkey Sausage in Low FODMAP Meals
Now that you’ve secured your low FODMAP turkey sausage, here are delicious ways to enjoy it:
Breakfast Ideas
- Scrambled eggs with turkey sausage patties and spinach
- Low FODMAP breakfast burrito with lactose-free cheese
- Turkey sausage with gluten-free toast and tomatoes
Lunch and Dinner Options
- Turkey sausage pasta with gluten-free noodles and zucchini
- Sausage and pepper skillet with bell peppers
- Turkey sausage soup with carrots, kale, and potatoes
- Sheet pan dinner with low FODMAP vegetables
Tips for Eating Out
Restaurant turkey sausage is almost always seasoned with garlic and onion. When dining out:
- Ask about ingredients before ordering
- Request plain grilled turkey instead of sausage
- Choose breakfast spots that offer customizable options
- Don’t hesitate to explain your dietary needs – many chefs are accommodating
Common Questions About Turkey Sausage and FODMAPs
Can I have turkey sausage during the elimination phase?
Yes, but only if you’re certain it contains no high FODMAP ingredients. Homemade or carefully vetted store-bought versions are your safest bet during the strict elimination phase.
Is turkey bacon low FODMAP?
Plain turkey bacon is typically low FODMAP, but check for added sweeteners or flavorings. Most turkey bacon contains less problematic ingredients than turkey sausage.
What about chicken sausage?
The same rules apply – plain chicken is low FODMAP, but commercial chicken sausage usually contains garlic and onion. Make your own or read labels carefully.
How much garlic-infused oil can I use?
Garlic-infused oil is low FODMAP because FODMAPs aren’t fat-soluble. You can use it liberally to add garlic flavor without the FODMAPs. Just ensure the garlic pieces are removed and it’s truly infused, not just garlic floating in oil.
Can I reintroduce garlic or onion later?
After the elimination phase, you’ll work with a dietitian to systematically reintroduce FODMAPs. Some people can tolerate small amounts of garlic or onion powder eventually, while others cannot.
The Bottom Line
Turkey sausage can definitely fit into a low FODMAP diet, but it requires vigilance. The safest approach is making your own with simple, gut-friendly seasonings. When buying commercial products, become an expert label reader and don’t assume any product is safe without checking.
Remember, everyone’s FODMAP tolerance is different. What works for one person might not work for another. Keep a food diary, pay attention to your body’s signals, and work with a qualified dietitian to personalize your low FODMAP journey.
With a little effort and know-how, you can enjoy delicious turkey sausage without compromising your digestive health. Happy cooking!