The Best Low FODMAP Dip for Summer: Olive Tapenade
SIBO & Low FODMAP Friendly
This is the kind of dip you can set out at a backyard get-together without a second thought. It's naturally low FODMAP at normal serving sizes, dairy-free, and gluten-free, so it works for pretty much anyone at the table, whether they're managing SIBO, IBS, or just eating a lighter summer spread. Pair it with cucumber and pepper slices for a refreshing, crunchy cracker alternative (that also happens to be low FODMAP!), and you've got a tapas that feels indulgent but is genuinely gentle on digestion.
Together, these ingredients make a tapenade that's flavourful, anti-inflammatory, and safe across a full table of different digestive needs, ideal for summer entertaining when you want one dish everyone can just dig into.
SIBO Diet and Low FODMAP Summer Olive Tapenade
Olives high fat content is also a great way to boost calories during Stages 1 and 2 SIBO diets when carbohydrate rich foods are reduced. When your digestive system is inflamed, it's not just carbs and fibre that matter, fat quality and simplicity of ingredients do too.
This recipe consists of anti-inflammatory fats and phenolic compounds. Olives and olive oil are rich in monounsaturated fats and polyphenols, which have been studied for their role in calming gut inflammation and supporting a healthier gut lining. Lemon juice is generally well tolerated and a great alternative to garlic as it adds a pop of flavour and capers bring a small amount of quercetin, a plant compound that helps lower inflammation. Garlic infused olive oil is a go to during a SIBO diet for great flavour but without the FODMAPs. Garlic's FODMAP content (fructans) isn't oil-soluble, so it doesn't transfer into the oil when infused and strained properly.
As a digestive health holistic nutritionist who specializes in SIBO/IBS and heartburn, it’s my goal to help you you navigate your diagnosis and the key role that food plays in helping you overcome it. Learn more about my SIBO Program here.
Recipe- Low FODMAP Summer Olive Tapenade:
1 .5 cups of pitted olives (generally kalamata but can use whatever you have)
2 tbsp of garlic infused olive oil
Juice from 1 lemon
1 tbsp of capers
Cucumer or peppers slices
Directions:
Put all the ingredients into a food processor and blend until mixed into a coarse paste. Spoon out onto a serving dish or refrigerate until ready to eat. Serve with sliced cucumber or bell peppers and enjoy!
