Can I have vegetable oil on a low FODMAP diet?

November 11, 2025 •

3 min read

According to Monash University, the creators of the low FODMAP diet, pure cooking oils like vegetable oil are considered low FODMAP because they contain no carbohydrates. This makes vegetable oil a safe cooking option for individuals with Irritable Bowel Syndrome (IBS), provided it is consumed in moderation.

Quick Summary

Pure vegetable oil is naturally low in FODMAPs, as FODMAPs are carbohydrates and oils are fats. This makes it suitable for a low FODMAP diet. However, moderation is key, and it is crucial to avoid flavored oils or pre-packaged products that may contain high-FODMAP additives like garlic or onion.

Key Points

Pure Vegetable Oil is Low FODMAP: As fats, pure oils contain no carbohydrates and are naturally free of FODMAPs, making them safe for a low FODMAP diet.
Beware of Flavored Oils: Infused oils, especially those with garlic or onion solids, are high in FODMAPs. Always check ingredient lists for high-FODMAP additives.
Fats Can Still Trigger Symptoms: High-fat foods can affect gut motility and cause symptoms in some individuals, so practice moderation and monitor your personal tolerance.
DIY Infused Oil is a Safe Alternative: To add garlic or onion flavor, heat whole cloves or chunks in oil, then remove them before use. Fructans are not oil-soluble and will not infuse.
Monash University Approved: Monash University, the developer of the low FODMAP diet, lists vegetable oil as a suitable option in their guidance.
Practice Mindful Portion Control: While low FODMAP, limiting fatty foods to recommended serving sizes, like 1 tablespoon per meal, can help manage digestive symptoms.
Read Labels Carefully: Always scrutinize the ingredient labels of processed foods and dressings that contain vegetable oil for any added high-FODMAP ingredients like wheat flour or high fructose corn syrup.

Understanding FODMAPs and Fats

FODMAPs are a group of short-chain carbohydrates that are poorly absorbed by some people, triggering digestive symptoms associated with conditions like IBS. The acronym stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. Fats, on the other hand, are not carbohydrates, which is the fundamental reason why pure oils are naturally low in FODMAPs.

The Lowdown on Vegetable Oil and FODMAPs

Pure vegetable oil is a blend of oils, typically made from plants such as soybeans, corn, and canola. Since the oil extraction and refining process removes any carbohydrates, the final product is virtually free of FODMAPs. This means it can be used safely for cooking, frying, and baking on a low FODMAP diet.

Why Portion Control is Still Important

While vegetable oil is low in FODMAPs, it is still a fat, and high-fat foods can affect gut motility and trigger symptoms in some sensitive individuals, regardless of FODMAP content. Monash University recommends sticking to a serving size of about 1 tablespoon (18g) of oil per meal to minimize any potential digestive discomfort.

Hidden FODMAPs: Flavored Oils and Additives

One of the most important caveats when using vegetable oil, or any oil on a low FODMAP diet, is to be mindful of flavored products. Commercially prepared infused oils or salad dressings often contain high-FODMAP ingredients like garlic or onion solids. These are a significant source of fructans and should be avoided. For example, a store-bought garlic-flavored oil might contain garlic granules, which are high in FODMAPs, rather than being a true infusion.

To safely add flavor: You can create your own low FODMAP infused oil by gently heating whole garlic cloves or onion chunks in oil for a short period, then straining and discarding the high-FODMAP solids before use. Since fructans are water-soluble but not oil-soluble, the flavor infuses without the problematic carbohydrates.

A Comparison of Low FODMAP Cooking Oils


Oil Type	FODMAP Status	Common Culinary Uses	Notes
Vegetable Oil	Low FODMAP	All-purpose cooking, baking, frying	Safe if pure; check for additives.
Olive Oil	Low FODMAP	Sautéing, salad dressings, finishing	Safe if extra virgin or pure; choose infused oils carefully.
Canola Oil	Low FODMAP	High-heat cooking, baking	A versatile, neutral-flavored option.
Coconut Oil	Low FODMAP	Baking, medium-heat cooking	High in saturated fat; use in moderation.
Rice Bran Oil	Low FODMAP	Stir-frying, deep-frying	High smoke point, neutral flavor.
Sesame Oil	Low FODMAP	Asian cuisine, finishing oil	Strong flavor; use sparingly.

Making Informed Choices

Beyond vegetable oil, many other oils are also naturally low in FODMAPs and safe for consumption. This includes olive oil, canola oil, avocado oil, and sunflower oil. When selecting an oil, always read the ingredient label to ensure no hidden high-FODMAP components have been added, especially in specialty or flavored products. Relying on certified low FODMAP products from organizations like Monash University can provide extra assurance.

The Takeaway for Your Gut Health

In summary, pure vegetable oil is a reliable and low FODMAP cooking fat that can be a staple in your kitchen. The key is to verify that it is not flavored with any high FODMAP additives and to consume it in mindful portion sizes. As with any food, listening to your body's individual response to fatty foods is an essential part of managing IBS symptoms effectively. This allows you to add richness and flavor to your meals without compromising your digestive comfort.

Conclusion

For those managing IBS, navigating a low FODMAP diet doesn't mean sacrificing flavor or common cooking ingredients. Pure vegetable oil is a safe and versatile option that can be confidently used for various culinary applications. By understanding that FODMAPs are carbohydrates and fats are not, you can make smarter, more gut-friendly choices. Always remember to check labels for hidden ingredients and to practice portion control with all fats to keep your digestive system happy. With this knowledge, you can continue to cook and enjoy a wide range of delicious, low FODMAP meals.

This article is for informational purposes only and should not replace professional medical advice. Always consult with a healthcare professional or a registered dietitian before making significant changes to your diet, especially when managing a health condition like IBS. You can find additional low-FODMAP resources on the official Monash University FODMAP blog, which offers expert guidance on diet and symptoms.

Frequently Asked Questions

Most pure fats and oils are naturally low FODMAP because FODMAPs are carbohydrates, and pure fats and oils contain very few or no carbohydrates. This includes vegetable oil, olive oil, and canola oil.

High-fat foods can sometimes exacerbate IBS symptoms by affecting gut motility and stimulating the digestive system, regardless of their FODMAP content. Portion control is therefore recommended, even with low FODMAP oils.

Yes, pure canola oil is low FODMAP. It is listed as safe by Monash University and is a good option for cooking on a low FODMAP diet, similar to vegetable oil.

Yes, but you must be careful. For safety, it is best to use commercially certified low FODMAP infused oils or make your own by infusing oil with whole garlic cloves and then removing the cloves. The fructans from the garlic will not dissolve in the oil.

Always check the ingredient list for any added flavorings or hidden high-FODMAP ingredients. Choose a pure vegetable oil, and be cautious with any pre-made sauces or dressings that contain it, as they may have other high-FODMAP components.

While it's low FODMAP, Monash University suggests limiting oil to a moderate serving size, such as 1 tablespoon (18g) per meal, to avoid triggering symptoms that can be associated with high-fat intake.

No pure oils are considered high-FODMAP. The risk comes from infused or flavored oils that contain high-FODMAP solids like garlic, onion, or other vegetables. Always read the label and check for these additives.