Are Eggs Ok on a FODMAP Diet?

November 22, 2025 •

4 min read

According to Monash University, the originators of the FODMAP diet, eggs are naturally low in FODMAPs because they are primarily composed of protein and fat, with a negligible amount of carbohydrates. Therefore, the answer to 'are eggs ok on a FODMAP diet?' is a resounding yes, as long as they are prepared without high-FODMAP ingredients.

Quick Summary

Eggs are a low-FODMAP protein source that can be safely included in a low-FODMAP diet. Preparation is key to avoiding hidden high-FODMAP ingredients like onion or garlic. Whole eggs and yolks are permissible, and portions can be generous as they contain no FODMAPs.

Key Points

Eggs are Low FODMAP: Because eggs contain very few carbohydrates, they are naturally low in FODMAPs and safe for the diet.
Preparation is Crucial: While the egg itself is safe, added ingredients like onion, garlic, or regular dairy can introduce high-FODMAP content.
Nutrient-Dense Food: Eggs are a great source of complete protein, vitamins, minerals, and antioxidants, making them an excellent choice for a restrictive diet.
Generous Serving Sizes: Since eggs are FODMAP-free, serving sizes are not as restrictive as with some other foods. Two eggs are often considered one protein portion.
Alternative Options Exist: For those with egg allergies, low-FODMAP commercial egg replacers or specific ingredients like silken tofu can be used.
Monitor for Personal Intolerances: Some individuals may have a specific egg intolerance or find high-fat meals problematic, so it is important to listen to your body.
Enjoy a Variety of Ways: Eggs can be boiled, poached, scrambled with safe ingredients, or fried, providing a flexible option for any meal.

Understanding FODMAPs and Why Eggs Fit the Bill

FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These are short-chain carbohydrates that can be poorly absorbed in the small intestine, and they can cause digestive distress like bloating, gas, and pain in individuals with Irritable Bowel Syndrome (IBS). The low FODMAP diet involves a temporary elimination of these high-FODMAP foods, followed by a systematic reintroduction to identify specific triggers.

Since FODMAPs are carbohydrates, foods that contain little to no carbs are typically low in FODMAPs. Eggs fit this perfectly, as their nutritional makeup is dominated by protein and fat, making them naturally free of FODMAPs. This makes them an excellent, versatile, and nutrient-dense option for those following the low FODMAP protocol.

How to Safely Incorporate Eggs into Your Low FODMAP Diet

While eggs themselves are safe, the preparation is where you must be vigilant. Many common recipes include high-FODMAP ingredients that can cause symptoms. Here is a guide to enjoying eggs while staying compliant with your diet:

Keep it simple: Plain hard-boiled, soft-boiled, poached, or fried eggs are always a safe bet.
Watch your additions: When making scrambled eggs or omelets, be mindful of what you add. Use lactose-free milk or cream instead of regular dairy, and stick to low-FODMAP vegetables like spinach, green bell peppers, or chives (green parts only).
Avoid high-FODMAP flavorings: Steer clear of onion and garlic powders, which are common culprits. Use a small amount of onion-infused oil for flavor instead.
Consider low-FODMAP recipes: Look for recipes specifically designed for a low FODMAP diet to ensure all ingredients are safe. There are many delicious options for everything from frittatas to egg salads that will be safe for your gut.

The Nutritional Benefits of Eggs on the FODMAP Diet

For those on a restrictive diet, a food as nutritious and filling as eggs can be a game-changer. Eggs are a powerhouse of essential nutrients, offering significant benefits:

Complete Protein: They contain all nine essential amino acids, which are vital for muscle repair, cell function, and building a feeling of fullness. This can help manage appetite and prevent overeating.
Rich in Vitamins and Minerals: Eggs are packed with vitamins, including B12, riboflavin, and vitamin D, as well as minerals like selenium and phosphorus, which are crucial for overall health.
Choline: The yolk is one of the best dietary sources of choline, a nutrient important for brain function and liver health.
Antioxidants: Egg yolks contain lutein and zeaxanthin, antioxidants that support eye health and may protect against macular degeneration.

Potential Risks and Considerations

While eggs are a low-FODMAP food, a few things should be considered. Some individuals may have a specific intolerance or allergy to eggs themselves, which is a separate issue from FODMAPs. If you experience symptoms after eating plain eggs, it may not be related to FODMAPs and is best discussed with a healthcare professional. Additionally, some individuals with IBS find that high-fat meals can trigger symptoms. While eggs are not excessively high in fat, frying them in large amounts of oil could be a potential factor for some people.

Low FODMAP Egg Substitutes and Variations

For those with egg allergies, or for specific recipes, several low-FODMAP alternatives exist. Many commercial egg replacers are low-FODMAP, but it is critical to check the ingredient list for hidden high-FODMAP additives like onion or garlic powder. For thickening, some individuals can use ingredients like silken tofu or specific gums. Whole eggs and egg yolks are both low FODMAP and safe for consumption.


Feature	Low FODMAP Egg Prep	High FODMAP Egg Prep
Preparation Method	Boiled, poached, fried in olive oil, scrambled with lactose-free milk	Scrambled with regular milk or cream, omelets with onion/garlic
Added Vegetables	Spinach, chives (green parts only), green bell peppers	Onions, garlic, mushrooms
Flavorings	Salt, pepper, chives, small amounts of onion-infused oil	Onion powder, garlic powder, gravies or sauces with high-FODMAP ingredients
Dairy Additions	Hard cheeses like cheddar, feta (in moderation), lactose-free milk or yogurt	Regular milk, regular cream, high-lactose cheeses
Serving	With low-FODMAP toast, over rice or quinoa	Served on wheat bread or with high-FODMAP sauces

Conclusion

Eggs are a safe and nutritious addition to a low FODMAP diet, offering high-quality protein and essential nutrients without the high-FODMAP carbohydrates that can trigger IBS symptoms. The key to success is focusing on safe preparation methods and being cautious of high-FODMAP ingredients often added to egg dishes, such as garlic, onions, or high-lactose dairy. By keeping your additions low-FODMAP, you can enjoy this versatile food in countless ways, from a simple boiled egg to a delicious omelet packed with safe veggies.

Note: Always consult with a dietitian or healthcare professional before making significant changes to your diet, especially when managing a condition like IBS. For more information, the Monash University FODMAP blog is an excellent resource.

Frequently Asked Questions

Yes, fried eggs are low FODMAP as oils and butter contain no FODMAPs. Just ensure you don't add high-FODMAP seasonings like garlic or onion.

Yes, both the egg yolk and the egg white are naturally low in FODMAPs. The entire egg is a safe and nutritious choice.

Scrambled eggs are fine, but you must be careful with the add-ins. Use lactose-free milk and stick to low-FODMAP vegetables and seasonings to avoid issues.

Since eggs are FODMAP-free, a generous portion is typically fine. Some guides suggest around two eggs as a protein serving. Your overall dietary needs will determine the exact amount.

Eggs themselves should not trigger IBS symptoms for FODMAP reasons. However, an egg intolerance, allergy, or high-fat preparation method could cause digestive distress for some individuals.

Many commercial egg substitutes are low FODMAP, but you must check the ingredient list for hidden high-FODMAP additions like garlic or onion powder. Some may also contain high-FODMAP starches.

Try scrambled eggs with spinach and chives, a plain omelet with green bell peppers, hard-boiled eggs with low-FODMAP toast, or fried eggs served over rice.