Can you eat eggs on a FODMAP diet? Yes, and here's how

October 17, 2025 •

3 min read

Over one in seven adults suffers from Irritable Bowel Syndrome (IBS), for which the low FODMAP diet is a primary management strategy. For those following this plan, a common question is: can you eat eggs on a FODMAP diet? The answer, for most people, is yes.

Quick Summary

Eggs are a low-FODMAP protein source and generally safe for consumption on a FODMAP diet. The key is to pay close attention to other ingredients used in preparation, as additions like onions, garlic, and certain dairy products are high in FODMAPs and can trigger symptoms.

Key Points

Eggs are low FODMAP: As a protein and fat source with minimal carbohydrates, eggs are safe for a low FODMAP diet.
Watch the ingredients: While eggs themselves are low FODMAP, ingredients like garlic, onion, and certain dairy products are high in FODMAPs and should be avoided.
Preparation is key: All cooking methods, such as boiling, scrambling, or frying, are fine as long as low-FODMAP ingredients are used.
Consider an intolerance: If you experience symptoms after eating eggs prepared correctly, consult a doctor or dietitian to rule out an egg allergy or other intolerance.
Use alternatives for flavor: Replace high-FODMAP flavorings like garlic and onions with low-FODMAP options such as garlic-infused oil or the green parts of spring onions.

Understanding the Low FODMAP Diet

The low FODMAP diet is a temporary elimination diet used to identify and reduce dietary triggers for individuals with Irritable Bowel Syndrome (IBS) and other functional gastrointestinal disorders. FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These are short-chain carbohydrates that are poorly absorbed by the gut, leading to fermentation by gut bacteria. This process produces gas and draws water into the intestine, causing common IBS symptoms like bloating, pain, and gas. The diet is typically followed in three phases: elimination, reintroduction, and personalization, and is best undertaken with the guidance of a registered dietitian.

Are Eggs Truly Low FODMAP?

Yes, eggs are considered a naturally low FODMAP food and can be enjoyed freely during all phases of the diet. The reason for this is simple: FODMAPs are a type of carbohydrate, and eggs are primarily composed of protein and fats, with only a trace amount of carbohydrates. This means they contain no FODMAPs themselves. The Monash University FODMAP Diet App, a leading resource for FODMAP testing, confirms that eggs are low FODMAP. This makes them an excellent, versatile protein source for building meals while managing IBS symptoms.

The Importance of Preparation

While eggs are safe, the ingredients you cook them with are often the cause of digestive distress. For instance, scrambled eggs made with cow's milk would contain high-FODMAP lactose, potentially causing symptoms. Similarly, an omelet with onions or garlic is a surefire way to introduce high-FODMAP fructans. It's not the egg, but the high-FODMAP additions that can lead to a flare-up. The good news is that by swapping high-FODMAP ingredients for safe alternatives, you can enjoy eggs prepared in countless ways.

Cooking Eggs the Low FODMAP Way

Here are some low-FODMAP cooking ideas for eggs:

Scrambled Eggs: Use lactose-free milk or a splash of water for creaminess instead of regular milk. Season with pepper, salt, and chives.
Omelets and Frittatas: Fill with low-FODMAP vegetables such as spinach, bell peppers (capsicum), green beans, or carrots. Add firm, low-lactose cheeses like feta or cheddar in small portions.
Fried Eggs: Fry in a low-FODMAP oil, such as olive or canola oil. For a savory flavor, use garlic-infused oil, as FODMAPs are not oil-soluble, but avoid garlic powder.
Hard-Boiled Eggs: Simple and easy, hard-boiled eggs are a perfect low-FODMAP snack or salad addition.

Low FODMAP ingredients to pair with eggs

Fresh Herbs: Chives, basil, cilantro, and parsley.
Safe Vegetables: Spinach, green parts of spring onions (scallions), bell peppers, zucchini, and tomato.
Low-Lactose Dairy: Small amounts of firm cheeses like feta, parmesan, or cheddar.
Cooking Fats: Olive oil, canola oil, and butter.

Comparison: High FODMAP vs. Low FODMAP Egg Additions


High FODMAP Ingredients	Low FODMAP Alternatives
Onions, garlic (fresh or powder)	Green parts of spring onions, chives, garlic-infused oil
Cow's milk, cream, sour cream	Lactose-free milk, water, small amounts of hard cheese
Mushrooms	Carrots, bell peppers, spinach
Certain sauces and gravies	Simple seasonings (salt, pepper), vinegar, soy sauce (in moderation)
Breadcrumbs (made from wheat)	Gluten-free breadcrumbs, oats

Potential Egg Sensitivity and Intolerance

If you have confirmed that your egg dish is made with only low-FODMAP ingredients and you still experience digestive symptoms, it's possible you have a separate issue, such as an egg intolerance or allergy. While not related to FODMAPs, these conditions can cause similar gastrointestinal symptoms. It is important to consult a healthcare professional or registered dietitian to accurately diagnose any underlying issues and determine the best course of action.

Conclusion

For most individuals following a low FODMAP diet to manage IBS, eggs are a safe, nutritious, and versatile food choice. Their natural lack of FODMAPs means they can be a dietary staple, providing a valuable source of protein and vitamins without triggering uncomfortable symptoms. The key to success is careful preparation, ensuring that any ingredients added to eggs are also low in FODMAPs. By making smart substitutions and focusing on simple, whole-food additions, you can enjoy eggs in countless delicious ways, from a simple fried egg to a flavorful frittata. For further guidance and recipes, resources like the Monash University FODMAP Diet can be invaluable.

Frequently Asked Questions

Yes, scrambled eggs are fine, but use lactose-free milk or water instead of regular milk or cream to avoid high-FODMAP lactose.

Omelets are safe if filled with low-FODMAP vegetables like spinach, bell peppers, carrots, and the green parts of spring onions, and a small amount of low-lactose cheese like feta.

Yes, fried eggs are acceptable, as oils and fats do not contain FODMAPs. Just be sure to avoid high-FODMAP seasonings like garlic or onion powder.

Yes, both hard-boiled and soft-boiled eggs are low FODMAP and are great for snacks or adding to meals like salads.

If you're reacting to eggs prepared with only low-FODMAP ingredients, it's likely an intolerance or allergy, not a FODMAP issue. Consult a healthcare provider to investigate.

Eggs themselves are unlikely to cause FODMAP-related IBS symptoms because they contain no FODMAPs. The issue is almost always a high-FODMAP ingredient added during preparation.

You can add chives, parsley, fresh basil, the green parts of spring onions, bell peppers, spinach, or cook with garlic-infused olive oil for a savory flavor boost.