Low FODMAP Food Sources of Zinc

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Zinc is an essential nutrient that plays a crucial role in enzymatic function, gene expression, and protein synthesis. Additionally, zinc has long been recognized for its anti-cancer properties & importance in immune function. 

Zinc in the Body

Blood levels of zinc are not always a reliable indicator of zinc stores in the body and zinc deficiency should be suspected when signs and symptoms of zinc deficiency are present including:

• Poor wound healing 
• Rash 
• Frequent infections 
• Hair loss 
• Diarrhea 
• Erectile dysfunction
• Glossitis (inflammation of the tongue) 
• Nail changes 

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Because the human body does not store zinc efficiently, deficiencies can arise quickly when inadequate dietary intake is coupled with malabsorption. The recommended dietary allowance for zinc is: 

• 8mg/day for adult women (not pregnant or lactating) 
• 11mg/day for adult men

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Oysters, shellfish, and red meat are all good sources of zinc. Nuts and seeds are excellent plant-based sources of zinc. The availability of zinc in plant foods is less than in animal products due to phytates found in plant foods which bind to zinc and impair absorption. In general, it is best to eat a wide variety of zinc-containing foods from both plant and animal sources. 

Food Sources of Zinc: 

Eastern Oysters - 32mg/serving 

Blue crab - 3.2mg/serving 

Shrimp - 1.4mg/serving

Beef sirloin - 3.2mg/serving 

Chicken - 2.4mg/serving 

Pumpkin Seeds - 2.2mg/serving

Walnuts - 1 mg/serving

Plain Greek yogurt - 1mg/serving

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For certain individuals zinc supplements may be recommended. It is important to work with a trained healthcare professional to determine supplemental zinc needs as excessive zinc intake also poses health risks such as impaired copper and magnesium absorption and reduced immune function.