Can I eat mayonnaise on a FODMAP diet? Your Essential Guide

Many condiments can be surprisingly tricky on a low FODMAP diet due to hidden high-FODMAP ingredients. This often leads people to question, "Can I eat mayonnaise on a FODMAP diet?" The good news is that, in most cases, the answer is yes, but with some crucial precautions.

Quick Summary

Mayonnaise is typically low-FODMAP in standard portions, but vigilance is required to avoid hidden high-FODMAP additives like garlic and onion powder. Safe options include carefully selected store-bought varieties or basic homemade recipes. Portion control is also a key consideration.

Key Points

• Check Ingredients: Standard mayonnaise is low-FODMAP, but many commercial brands add high-FODMAP ingredients like garlic and onion.

• Read Labels Closely: Be wary of vague terms like "natural flavors" or "spices," as they can mask hidden FODMAPs.

• Control Your Portions: Monash University recommends a low-FODMAP serving size of up to 2 tablespoons (40g).

• Consider Homemade Mayo: Making mayonnaise from scratch guarantees all ingredients are low-FODMAP and gives you full flavour control.

• Explore Safe Brands: Some brands, like Sir Kensington's Classic or Chosen Foods Classic Mayo, offer low-FODMAP options, but always double-check the label.

• Avoid Flavoured Varieties: Steer clear of mayonnaises with added flavours like garlic, which are often high in FODMAPs.

Understanding Mayonnaise and the FODMAP Diet

The Low FODMAP (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols) diet is a therapeutic elimination diet designed to identify food triggers for those with irritable bowel syndrome (IBS). A standard mayonnaise recipe includes egg yolks, oil, vinegar or lemon juice, and seasonings like salt. Since these core ingredients are naturally low in FODMAPs, a basic, unadulterated mayonnaise is generally considered safe. The primary risk comes from a variety of additional flavourings that manufacturers often include.

Navigating the Grocery Store: Checking Mayonnaise Labels

Not all mayonnaise is created equal when it comes to the low FODMAP diet. Commercial manufacturers frequently add extra ingredients to enhance flavour, which can introduce high-FODMAP elements. A few seconds spent reading the ingredient list is essential to avoid potential triggers.

Here are some of the most common high-FODMAP ingredients to look for:

• Garlic and Onion: These are major high-FODMAP culprits, and their powders or extracts are often added for seasoning.
• "Natural Flavours" or "Spices": If you see these ambiguous terms on the label, be cautious. They can sometimes be used to disguise the presence of garlic or onion. For absolute certainty, you may need to contact the manufacturer.
• Flavoured Mayos: Varieties like garlic mayo should be avoided outright, as they are specifically designed to include high-FODMAP ingredients.
• High-Fructose Corn Syrup: While less common in traditional mayo, it's always wise to check for sweeteners that could contain high levels of fructose.

Making Your Own Low-FODMAP Mayonnaise at Home

For complete control over your ingredients and peace of mind, making homemade mayonnaise is the safest bet. The process is straightforward, requires only a few standard kitchen tools, and ensures no hidden FODMAPs enter your diet. The basic components—egg yolk, neutral oil, and an acid like lemon juice or white wine vinegar—are all low-FODMAP.

A simple homemade recipe:

1. Combine a room-temperature egg yolk, a conservative amount of low-FODMAP mustard (e.g., Dijon without garlic/onion powder), salt, and lemon juice in a jug.
2. Using an immersion blender, add the neutral oil (like canola or avocado oil) in a slow, steady stream while blending continuously.
3. Start by blending at the bottom until the mixture thickens, then gradually lift the blender to incorporate all the oil.
4. Once emulsified, adjust seasoning to taste.

Low-FODMAP Mayonnaise Options: Store-Bought vs. Homemade

Feature	Store-Bought Low-FODMAP Mayo	Homemade Low-FODMAP Mayo
Ingredients	Verified low-FODMAP ingredients; must check labels carefully for hidden triggers.	Full control over every ingredient; guaranteed low-FODMAP with safe components.
Convenience	Readily available and convenient for quick use.	Requires a few minutes of preparation and specific ingredients.
Safety	Requires due diligence in reading labels; risk of manufacturer formula changes.	Eliminates the risk of hidden FODMAPs completely.
Shelf Life	Longer shelf life due to preservatives.	Shorter shelf life; typically lasts about one week in the refrigerator.
Flavour Control	Limited to available flavours; can be altered with added low-FODMAP seasonings.	Completely customisable flavour profile; can add garlic-infused oil for a garlicky taste.

Conclusion: Making the Right Choice

When it comes to the question of can I eat mayonnaise on a FODMAP diet?, the answer is a resounding 'yes,' provided you choose wisely. For ultimate safety and flavour control, homemade mayonnaise is your best option. However, for those seeking convenience, numerous store-bought brands offer low-FODMAP versions. The key is to always read labels meticulously and be cautious of hidden garlic, onion, and ambiguous flavourings. With a little attention to detail, you can continue to enjoy creamy, delicious mayonnaise without the worry of triggering digestive symptoms.

For more information on the low FODMAP diet, Monash University is a leading authority and an excellent resource. Monash University Low FODMAP Diet

Frequently Asked Questions

Is all mayonnaise low-FODMAP?

No, not all mayonnaise is low-FODMAP. While the basic ingredients (egg, oil, vinegar) are safe, many commercial brands add high-FODMAP flavourings, particularly garlic or onion powder, which makes them unsuitable.

What is the recommended serving size for mayonnaise on a low-FODMAP diet?

According to Monash University, the recommended low-FODMAP serving size for mayonnaise is up to 2 tablespoons (40 grams).

How can I check if a store-bought mayonnaise is safe?

To check if a store-bought mayonnaise is safe, read the ingredient list carefully. Avoid any product that lists garlic, onion, onion powder, or garlic powder. Also, be cautious of generic terms like "spices" or "natural flavours".

Can I use low-fat mayonnaise on a low-FODMAP diet?

Yes, both low-fat and regular-fat mayonnaises can be low-FODMAP. The key is to check the ingredient list for hidden high-FODMAP additives, as is the case with standard varieties.

Is making homemade mayonnaise a better option?

Yes, making homemade mayonnaise is an excellent option for those on a low-FODMAP diet. It allows for complete control over the ingredients, guaranteeing a safe, symptom-free condiment.

What are some low-FODMAP flavour alternatives for mayonnaise?

You can add extra flavour to a low-FODMAP mayonnaise by using garlic-infused oil instead of fresh garlic. Other options include mixing in low-FODMAP herbs like dill, chives (green parts only), or a little low-FODMAP mustard.

What if I see "natural flavours" on the label?

If you see "natural flavours" on a mayonnaise label, it’s best to contact the manufacturer to confirm whether they include garlic or onion. If you cannot get clarification, it is safest to avoid the product.