Can You Have Mayo on a Low FODMAP Diet? The Definitive Guide

December 20, 2025 •

3 min read

According to Monash University, mayonnaise is considered low FODMAP in standard serving sizes of up to 2 tablespoons. This means mayonnaise can be included in a low FODMAP diet, depending on the ingredients.

Quick Summary

Mayonnaise is typically low FODMAP in moderation, but check store-bought versions to avoid high FODMAP additives like garlic and onion. Checking ingredient labels is crucial, and homemade recipes are a safe, flavor-customizable alternative for managing IBS symptoms.

Key Points

Check Labels Carefully: Most plain mayonnaise is low FODMAP, but check labels for hidden high FODMAP ingredients like garlic and onion powder.
Serving Size Matters: Monash University confirms a low FODMAP serving of mayonnaise is typically up to 2 tablespoons (40g).
Homemade is Safest: Make your own mayonnaise from egg yolks, compliant oil, lemon juice, and seasonings for complete control.
Avoid Flavored Mayos: Flavored varieties like garlic mayo are generally not low FODMAP and should be avoided.
Garlic-Infused Oil is Key: If you crave a garlic flavor, use garlic-infused oil in your homemade mayo instead of fresh garlic.
Vegan Mayo Varies: Be cautious with vegan options, as they may contain other high FODMAP ingredients; always review the label.

Decoding Mayonnaise: Is It Low FODMAP?

For many on a low FODMAP diet, mayonnaise seems risky. However, traditional, basic mayonnaise is considered low FODMAP. The primary ingredients—egg yolks, oil, and vinegar or lemon juice—do not contain significant levels of fermentable carbohydrates that trigger IBS symptoms. The real challenge lies in scrutinizing store-bought brands for hidden high FODMAP ingredients.

The Label-Reading Litmus Test

To ensure purchased mayonnaise is safe, become a savvy label reader. Look for these red flags:

Garlic and Onion Powder: These are high FODMAP and are frequently added for flavor. Always check for them explicitly listed in the ingredients.
Natural Flavors: This can sometimes mask garlic or onion. If listed, avoid the product or contact the manufacturer for clarification.
"Spices" or "Flavorings": These terms might conceal high FODMAP spices. Proceed with caution and verify with the company if necessary.

Commercial Mayonnaise Brands That Are Often Low FODMAP

Formulations can change, so several brands are generally considered safe for the low FODMAP diet based on common recipes. Always double-check the label before purchasing, as ingredients can vary by flavor and region.

Sir Kensington's Classic Mayonnaise: This brand is often cited as a reliable choice, known for its clean ingredient list.
Primal Kitchen Avocado Oil Mayo: Many of their avocado oil-based mayos are low FODMAP, using compliant ingredients.
Chosen Foods Classic Mayo: This is another brand focusing on simple, recognizable ingredients that are typically low FODMAP.

Why Homemade Mayo is the Safest Option

For absolute peace of mind and complete control over ingredients, making your own mayonnaise is the best solution. The process is straightforward, and it ensures no hidden FODMAPs make their way into your condiment. A basic recipe includes:

Egg yolk
Low FODMAP oil (like avocado or light olive oil)
Lemon juice or vinegar
Salt and pepper

Mayo Variations and the Low FODMAP Diet

Beyond classic mayonnaise, many variations exist, and it's important to know which ones are safe and which to avoid.

Common Mayo Variations: A Low FODMAP Comparison


Mayonnaise Type	Low FODMAP Status	Notes
Regular Mayo	Safe in low FODMAP amounts	Standard ingredients are compliant, but check labels for hidden garlic or onion.
Low-Fat Mayo	Often safe	Similar to regular mayo, but scrutinize labels for added high FODMAP fillers or flavors.
Aioli (Traditional)	High FODMAP	True aioli is made with garlic, making it a high FODMAP condiment.
Low FODMAP Aioli	Safe	Can be made at home using garlic-infused oil instead of fresh garlic.
Flavored Mayos	Usually high FODMAP	These frequently contain high FODMAP additives like garlic, onion, or other problematic spices.
Vegan Mayo	Varies	Check ingredients carefully, as many vegan versions use alternative emulsifiers or thickeners that could be high FODMAP.

Incorporating Safe Mayo into Your Meals

Mayonnaise is incredibly versatile. Try these simple swaps and recipes:

Dressings: Create a simple ranch or other creamy dressing by combining low FODMAP mayo with compliant herbs like chives or dill and a splash of lemon juice.
Sandwiches and Wraps: Use it as a spread on gluten-free bread or low FODMAP wraps, topped with compliant proteins and vegetables.
Dips: Combine with lime juice, chipotle powder, and garlic-infused oil for a flavorful chipotle mayo dip.
Salads: Use it as the base for classic potato salad or coleslaw, incorporating low FODMAP vegetables.

Conclusion: Enjoying Mayo on Your Low FODMAP Journey

In short, the answer to "Can you have mayo on low fodmap?" is yes, with proper attention to detail. Carefully read labels for high FODMAP culprits like garlic and onion. Preparing a homemade version is the best approach for control and flavor customization. Don't let the low FODMAP diet prevent you from enjoying this classic condiment; be smart about your choices and enjoy the creamy goodness in moderation. For more expert guidance and recipes, consider exploring the resources available from Monash University, the authoritative source on the FODMAP diet.

Monash University

Frequently Asked Questions

For low FODMAP mayonnaise, you can use any compliant oil, such as avocado oil, canola oil, or light olive oil. Neutral-flavored oils are often preferred to avoid altering the taste.

No, not all store-bought mayonnaise is high FODMAP. Many classic or plain versions are safe, but it's essential to check the ingredient label for high FODMAP additives like garlic or onion.

Yes, both low-fat and regular-fat mayonnaise can be low FODMAP, provided they don't contain high FODMAP additions. Always read the label carefully before consumption.

Yes, you can make a garlic-flavored mayonnaise by using garlic-infused oil instead of fresh garlic. The fructans from the garlic do not transfer into the oil during the infusion process.

According to Monash University, a standard serving size of up to 2 tablespoons (40g) of compliant mayonnaise is considered low FODMAP.

If a mayonnaise label lists 'Natural Flavors,' it may contain hidden high FODMAP ingredients like onion or garlic. It's safest to contact the manufacturer for clarification or choose a different brand.

Homemade mayonnaise should be stored in an airtight container in the refrigerator and is best consumed within about one week to ensure freshness and safety.