Can I Eat a BLT on a Low FODMAP Diet? Here’s How

November 4, 2025 •

4 min read

According to Monash University, the institution that pioneered the low FODMAP diet, most IBS sufferers find symptom relief by reducing their intake of fermentable carbohydrates. This brings into question popular meals like the classic BLT sandwich. So, can I eat a BLT on a low FODMAP diet, or will it cause digestive distress?

Quick Summary

The traditional BLT can be adapted for a low FODMAP diet by making smart substitutions for the bread and being mindful of portion sizes for tomatoes. Choosing the right mayonnaise and bacon is also key to creating a delicious, gut-friendly sandwich without high-FODMAP ingredients like onion or garlic powder.

Key Points

Bread: Choose certified gluten-free bread or traditional long-fermented sourdough to avoid fructans.
Bacon: Opt for plain, cured bacon and always check the label to ensure it doesn't contain high-FODMAP additives like onion or garlic powder.
Lettuce: Most types of lettuce, such as romaine and iceberg, are low FODMAP and can be enjoyed freely.
Tomato: Portion control is critical; limit intake to ½ medium common tomato (65g) to manage fructose levels.
Mayonnaise: Standard mayonnaise is low FODMAP, but commercial brands may contain hidden high-FODMAP ingredients. Read the label or make your own.
Recipe: A delicious low FODMAP BLT is possible with simple ingredient swaps, allowing you to enjoy a classic sandwich without digestive issues.

Understanding FODMAPs and the Classic BLT

The low FODMAP diet is a three-step elimination, reintroduction, and personalization process designed to manage the symptoms of Irritable Bowel Syndrome (IBS). FODMAPs are short-chain carbohydrates that can be poorly absorbed in the gut, leading to gas, bloating, and other digestive issues. The classic BLT, while seemingly simple, contains ingredients that must be carefully selected and portioned for those following this diet. Standard wheat bread contains fructans, while some store-bought mayonnaises and processed bacons may contain hidden high-FODMAP ingredients. With the right adjustments, however, a delicious and satisfying low FODMAP BLT is completely achievable.

Low FODMAP Ingredient Swaps for Your BLT

Creating a gut-friendly BLT requires paying close attention to every component. Here are the key substitutions to consider:

Bread: Standard wheat bread is high in fructans, but there are excellent low FODMAP alternatives. Certified gluten-free bread is a safe option, but always check the label for sneaky high-FODMAP additives like inulin or high-fructose corn syrup. Traditional, long-fermented sourdough bread (spelt or wheat) is also low in fructans and generally well-tolerated.
Bacon: Plain, cured bacon made from pork belly is naturally low FODMAP as it's a protein and fat source, not a carbohydrate source. The crucial step is checking the ingredient list for high-FODMAP flavorings like onion or garlic powder. Unflavored turkey bacon can also be a good alternative, again, scrutinizing the ingredient list is necessary.
Lettuce: Most varieties of lettuce, including iceberg, romaine, and red coral, are low FODMAP in generous serving sizes. This means you can pile on the fresh, crispy green stuff to your heart's content, adding volume and texture to your sandwich.
Tomato: This is a key ingredient where portion control is essential. Common tomatoes contain excess fructose and have a limited low FODMAP serving size. Monash University recommends a serving of ½ medium tomato or 65 grams. Always be mindful of FODMAP stacking if you're eating other fructose-containing foods in the same meal.
Mayonnaise: Traditional mayonnaise, made from eggs, oil, and vinegar or lemon juice, is naturally low FODMAP. The risk comes with commercial brands that add onion or garlic powder for flavor. Look for a brand with a clean ingredient list or make your own at home using low FODMAP-friendly ingredients. Garlic-infused oil is an excellent low FODMAP way to add garlic flavor.

Comparison Table: Standard BLT vs. Low FODMAP BLT


Ingredient	Standard BLT (Potential High FODMAP)	Low FODMAP BLT (Recommended)
Bread	Standard wheat bread (high in fructans)	Certified gluten-free bread or traditional sourdough
Bacon	Processed bacon with onion/garlic powder	Plain, cured pork bacon (check ingredients) or unseasoned turkey bacon
Lettuce	Any variety	Romaine, iceberg, or red coral lettuce (generous servings)
Tomato	Unlimited portions (high fructose risk)	½ medium common tomato (65g) or smaller servings
Mayonnaise	Commercial brands with onion/garlic powder	Homemade mayo, or store-bought without high FODMAP additives

A Simple Low FODMAP BLT Recipe

This recipe provides a simple, delicious guide to making your own low FODMAP BLT at home.

Ingredients:

2 slices low FODMAP bread (gluten-free or traditional spelt sourdough)
2-3 slices plain, cured bacon (check for no onion/garlic powder)
Handful of romaine or iceberg lettuce
1-2 thin slices of common tomato (stay within the 65g serving size)
1-2 teaspoons low FODMAP mayonnaise
Salt and pepper to taste

Instructions:

Cook the bacon until crispy. Pat it with a paper towel to remove excess grease, which can trigger IBS symptoms in some individuals.
Toast the bread to your preference.
Spread a thin layer of low FODMAP mayonnaise on each slice of toasted bread.
Layer the lettuce, tomato slices, and bacon onto one slice of bread.
Season with salt and pepper.
Top with the second slice of bread, cut in half, and enjoy immediately.

Outbound Link for Further Information

For additional low FODMAP recipes and guidance, consider exploring resources from experts in the field. Monash University's official low FODMAP app and website are authoritative sources for up-to-date food information and serve as the standard for the diet. You can find more recipes and information at Monash Fodmap.

Conclusion: Enjoying Your Favorite Sandwich, Mindfully

Eating on a low FODMAP diet doesn't mean giving up your favorite foods. With careful planning and smart ingredient substitutions, a BLT can be a perfectly safe and delicious meal. By choosing low FODMAP bread, checking bacon labels for hidden additives, and controlling your tomato portion, you can build a sandwich that supports your digestive health without sacrificing flavor. Always remember to listen to your body and work with a healthcare professional to determine your personal tolerances during the reintroduction phase of the diet.

Frequently Asked Questions

Not all gluten-free breads are low FODMAP. It's crucial to check the ingredient list for high-FODMAP additions like inulin, coconut flour, or high-fructose corn syrup, which can be found in some gluten-free products.

Plain, cured bacon is low FODMAP. The key is to avoid highly processed or marinated bacons that may have high-FODMAP seasonings like onion or garlic powder. Always read the label carefully.

Yes, according to Monash University, a low FODMAP serving of common tomato is ½ medium tomato, or 65 grams. It's important to stick to this portion size to avoid excess fructose.

Yes, most traditional mayonnaise made from eggs, oil, and vinegar is low FODMAP. However, you must check the ingredients to ensure no high-FODMAP additives, such as onion or garlic powder, are present.

FODMAP stacking occurs when multiple small servings of foods containing the same type of FODMAP are eaten in one meal, adding up to a high-FODMAP load. For a BLT, this could happen if you paired a low-FODMAP tomato portion with another fructose-containing food, so it's important to be mindful of your full meal.

A low FODMAP diet restricts fermentable carbohydrates, while a gluten-free diet avoids the protein gluten. While many low FODMAP breads are gluten-free, a gluten-free bread is not automatically low FODMAP, as it can contain other high-FODMAP ingredients.

If you can't find a suitable store-bought option, you can easily make your own low FODMAP mayonnaise at home using eggs, a neutral-flavored oil, and lemon juice.