Are eggs ok on a fodmap diet? A guide to including this versatile protein

October 21, 2025 •

3 min read

Over 75% of people with Irritable Bowel Syndrome (IBS) experience symptom improvement when following a low FODMAP diet. So, are eggs ok on a fodmap diet? Yes, they are a naturally low-FODMAP food, making them a safe and versatile protein source for individuals with a sensitive gut.

Quick Summary

Eggs are naturally low in FODMAPs and safe for a digestive health diet. The FODMAP content depends entirely on the added ingredients, not the eggs themselves. Focus on low-FODMAP additions like lactose-free dairy and safe vegetables to avoid triggers.

Key Points

Naturally Low FODMAP: Eggs contain negligible carbohydrates, the source of FODMAPs, making them inherently safe for the diet.
Preparation is Key: The safety of an egg dish depends on the other ingredients used, not the egg itself. Avoid high-FODMAP additions like garlic and onion.
Substitute Smartly: Use alternatives like lactose-free milk for creamy scrambled eggs or garlic-infused oil for flavor to keep recipes low-FODMAP.
Highly Nutritious: Eggs are a complete protein source rich in vitamins (B12, D) and minerals (selenium, choline), offering significant nutritional benefits.
Versatile Ingredient: Eggs can be prepared in numerous ways, including boiling, frying, and scrambling, allowing for variety in a low-FODMAP meal plan.
Seek Professional Advice: For personalized guidance and proper management of the elimination and reintroduction phases, consult a qualified dietitian.

The Simple Answer: Eggs Are Low FODMAP

The good news for egg lovers on a low FODMAP diet is that eggs are not only acceptable but encouraged. FODMAPs are a group of short-chain carbohydrates that can be poorly absorbed in the small intestine, leading to symptoms like gas, bloating, and abdominal pain in those with IBS. Eggs, being a protein and fat source, contain a negligible amount of carbohydrates, which means they are inherently low in FODMAPs. Monash University, the research center that developed the low FODMAP diet, confirms that eggs are a safe protein source. This makes them an excellent, nutrient-dense foundation for many meals.

The Devil Is in the Details: Cooking Eggs on a Low FODMAP Diet

While eggs themselves are safe, the way they are prepared is where people often run into trouble. The ingredients you add to your eggs—such as milk, cheese, and seasonings—can quickly turn a low-FODMAP meal into a high-FODMAP disaster. Fortunately, with a few simple substitutions, you can enjoy eggs cooked in a variety of delicious ways without triggering symptoms.

Preparing Low FODMAP Eggs

Hard-Boiled or Soft-Boiled: These are the safest and simplest preparations. The egg is cooked alone, without any added ingredients, making it a pure, low-FODMAP food. They are great for quick snacks or salads.
Fried: Using a low-FODMAP oil or fat, such as olive oil or butter, is perfectly fine for frying eggs. Just be sure to avoid high-FODMAP seasonings like garlic powder or onion powder.
Scrambled: To make low-FODMAP scrambled eggs, use lactose-free milk or a small amount of heavy cream. For flavor, use the green part of spring onions, fresh chives, or garlic-infused oil. Avoid regular milk and high-lactose cheeses.
Omelets and Frittatas: Fill your omelets with low-FODMAP vegetables like spinach, bell peppers, carrots, or zucchini. Use hard cheeses like cheddar or parmesan in appropriate portion sizes, as they are low in lactose.

Low vs. High FODMAP Egg Dishes


Type of Preparation	Low FODMAP Ingredients	High FODMAP Ingredients to Avoid
Scrambled Eggs	Lactose-free milk, heavy cream (small amount), chives, green spring onion tops, garlic-infused oil, butter	Regular cow's milk, cream, certain cheeses (ricotta, cottage), onion, garlic powder
Omelet / Frittata	Spinach, bell peppers, carrots, zucchini, cheddar cheese (40g), parmesan cheese, chives, parsley	Onion, garlic, asparagus, mushrooms, soft cheeses (in large amounts)
Egg Salad	Hard-boiled eggs, low-FODMAP mayonnaise (check for high-fructose corn syrup), green spring onion tops, mustard, lactose-free yogurt	High-FODMAP mayonnaise, onion, garlic powder, most legumes
Fried Eggs	Olive oil, vegetable oil, butter	Frying with onions or garlic, high-FODMAP sauces or marinades
Baked Eggs / Cups	Bell peppers, spinach, chives, hard cheese, lactose-free milk	Onion, garlic, high-FODMAP veggies (asparagus), regular milk, cream

Nutritional Benefits of Eggs

Beyond their low-FODMAP status, eggs are a nutritional powerhouse. A single large egg contains a variety of vitamins and minerals, including vitamin D, vitamin B12, selenium, and choline. They are also a source of high-quality, complete protein, providing all nine essential amino acids needed by the body. The protein content can help increase satiety, which can be beneficial for weight management. Additionally, the lutein and zeaxanthin in egg yolks are antioxidants that promote eye health. By including eggs in your low-FODMAP meal plan, you can easily meet your daily nutrient needs without compromising digestive comfort.

Seeking Professional Guidance

While this information provides a general guideline, it is important to remember that the low FODMAP diet is a temporary elimination diet intended to identify individual triggers. It is not a permanent solution for all digestive issues. The Monash University Low FODMAP Diet™ is most effective when followed under the supervision of a qualified dietitian. A professional can help ensure you're getting adequate nutrition, guide you through the reintroduction phase, and help you establish a long-term, personalized diet. Some individuals might experience symptoms from eggs due to other factors, such as an allergy or non-FODMAP intolerance, which a dietitian can help identify.

Conclusion: Cracking the Code on Eggs and FODMAPs

In summary, eggs are a low-FODMAP food and a fantastic addition to a diet designed to manage sensitive digestive systems, particularly Irritable Bowel Syndrome. Their safety lies in simple preparation with compatible ingredients. By using low-FODMAP additions like lactose-free milk, hard cheeses, and gut-friendly vegetables, you can create countless delicious and comforting meals. Just remember to consult a dietitian for personalized guidance on your low FODMAP journey to ensure both symptom relief and nutritional adequacy. Source: Monash University Low FODMAP Diet

Frequently Asked Questions

Eggs are considered a naturally low-FODMAP food because they are a protein source and contain a negligible amount of carbohydrates, which are what FODMAPs are.

Yes, you can eat scrambled eggs. To keep them low-FODMAP, use lactose-free milk, a small amount of heavy cream, or water instead of regular milk. Flavor with safe additions like chives or garlic-infused oil instead of onion and garlic.

Both egg yolks and egg whites are low in FODMAPs and safe to eat. Most of the nutrients are concentrated in the yolk, but the low-FODMAP status applies to the whole egg.

Avoid high-FODMAP ingredients often paired with eggs, such as garlic, onions, regular milk, and high-lactose cheeses. Opt for low-FODMAP vegetables, herbs, and seasonings instead.

The cooking method does not affect the FODMAP content of the egg itself. Whether boiled, fried, or poached, the egg remains low in FODMAPs. The crucial factor is the ingredients added during preparation.

Beyond simple scrambled or boiled eggs, you can make omelets or frittatas with spinach and bell peppers, or egg salad with low-FODMAP mayonnaise and green spring onion tops.

For most people, eggs should not cause digestive issues. However, some individuals with IBS may have specific sensitivities or allergies unrelated to FODMAPs. It's always best to work with a dietitian to identify your unique triggers.