How Many Eggs Are Low in FODMAP? A Guide to Safe Egg Consumption

November 2, 2025 •

3 min read

According to Monash University, a global leader in FODMAP research, eggs are a naturally low-FODMAP food because they contain very little carbohydrate. This makes them an excellent and versatile protein source for those managing digestive symptoms, putting the question of 'How many eggs are low in FODMAP?' into a different perspective.

Quick Summary

Eggs themselves are a low-FODMAP protein, making them a safe food for those with IBS. A meal's FODMAP status depends on the preparation and any added high-FODMAP ingredients. Learn which ingredients to avoid and which ones to use to keep your egg dishes compliant.

Key Points

FODMAP-Free: Eggs are naturally low in FODMAPs because they are primarily protein and fat, containing very little carbohydrate.
Preparation is Key: The potential for high FODMAPs in egg dishes comes from added ingredients, not the eggs themselves.
Safe Cooking: Plain boiled, poached, and fried eggs are excellent and safe low-FODMAP options.
Avoid High-FODMAP Additions: Be mindful of common additions like garlic, onion, regular milk, cream, and high-lactose cheese.
Use Compliant Swaps: Opt for lactose-free milk, hard cheeses like cheddar, and seasonings like chives or garlic-infused oil to keep dishes low-FODMAP.
Portion Size Doesn't Matter for FODMAPs: From a FODMAP perspective, there is no limit to the number of eggs, though general health advice may vary.
Check for Other Sensitivities: While not a FODMAP issue, some people may have non-FODMAP-related intolerances or allergies to eggs.

Understanding FODMAPs and Why Eggs Are Safe

FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These are short-chain carbohydrates that are poorly absorbed in the small intestine and can cause digestive distress, including bloating, gas, and pain, for people with Irritable Bowel Syndrome (IBS). The low-FODMAP diet, developed at Monash University, is a therapeutic diet used to help manage these symptoms.

Unlike many other foods, eggs are composed primarily of protein and fats, with only trace amounts of carbohydrates. Because FODMAPs are types of carbohydrates, eggs contain virtually no FODMAPs and are therefore not restricted on a low-FODMAP diet. From a FODMAP perspective, there is no limit on how many eggs you can consume. This makes them a reliable and nutrient-dense option for adding protein to meals without triggering digestive issues.

The Importance of Preparation

While the eggs themselves are not a concern, the ingredients you cook them with are critical. Many traditional egg dishes incorporate high-FODMAP foods. For example, a classic scramble might include regular milk or cream, high-FODMAP vegetables like onions and mushrooms, or seasonings with garlic powder. The key to making any egg dish low-FODMAP is to focus on the additions.

Low-FODMAP Egg Dishes and Safe Additions

To enjoy eggs without worrying about FODMAPs, focus on using compliant ingredients. There are many delicious ways to prepare eggs while adhering to the diet. Safe methods include:

Poached or Boiled: The simplest forms of preparation require nothing more than eggs and water. These are naturally low-FODMAP.
Fried: Use low-FODMAP cooking fats, such as olive oil, avocado oil, or a small amount of butter. Avoid frying with garlic or onion.
Scrambled or Omelets: Create a delicious scramble or omelet by replacing high-FODMAP ingredients. Use lactose-free milk instead of regular milk or cream, and stick to hard, aged cheeses like cheddar or parmesan. Season with fresh herbs like chives or parsley, and consider using garlic-infused oil for flavor.

Here are some simple low-FODMAP ingredients to pair with eggs:

Chopped green parts of spring onions
Bell peppers (green)
Spinach
Arugula
Tomatoes (cherry tomatoes, limited to 5 per serving)
Carrots

Comparison Table: High vs. Low FODMAP Egg Meals


High-FODMAP Egg Meal	Problematic Ingredients	Low-FODMAP Swap or Preparation
Traditional Scrambled Eggs	Regular milk, cream, onion, garlic	Lactose-free milk, hard cheese, chives, garlic-infused oil
Mushroom and Onion Omelet	Mushrooms (portobello), onions	Low-FODMAP veggies (spinach, green peppers), use garlic-infused oil
Egg Salad Sandwich	Mayonnaise (check ingredients for garlic/onion powder), wheat bread	Low-FODMAP mayo, lactose-free yogurt, gluten-free bread
Quiche with Cream & Flour	Cream, regular milk, wheat flour	Lactose-free milk/cream, gluten-free flour crust, hard cheese

Potential Issues and Individual Sensitivities

It is important to remember that the low-FODMAP diet is not a cure-all for all digestive issues. While eggs are inherently low-FODMAP, some individuals may have other intolerances or allergies. For instance, some people may experience digestive discomfort from eggs due to an egg sensitivity or other food triggers unrelated to FODMAPs. It is always best to listen to your body and work with a registered dietitian to determine your specific sensitivities.

General Health Recommendations

Beyond FODMAPs, it's worth noting general health guidelines for egg consumption. Organizations like the Heart Foundation previously recommended limiting weekly egg intake, but more recent advice suggests that, for the average person, eggs have minimal impact on blood cholesterol. However, individuals with specific health conditions like high LDL cholesterol, type 2 diabetes, or existing heart disease may still be advised to limit their intake to around seven eggs per week. These are separate considerations from the FODMAP content.

Conclusion

So, how many eggs are low in FODMAP? The answer is that any amount of plain eggs is low in FODMAPs, as they are naturally FODMAP-free. The true focus for anyone following a low-FODMAP diet should be on the preparation method and the ingredients added to the eggs. By using low-FODMAP dairy alternatives, safe vegetables, and compliant seasonings, you can confidently enjoy a wide variety of egg dishes without worrying about triggering digestive symptoms. Eggs are a powerful, protein-rich tool in the low-FODMAP kitchen, and understanding how to use them correctly will greatly expand your meal options.

For more detailed guidance on specific ingredients, consult the official Monash University Low FODMAP app.

Frequently Asked Questions

Yes, scrambled eggs can be made low-FODMAP by using lactose-free milk or cream, hard cheeses like cheddar, and low-FODMAP vegetables and seasonings. Avoid using regular milk, onion, or garlic.

You can use hard, aged cheeses, as they are naturally very low in lactose. Examples include cheddar, parmesan, and Swiss cheese. Soft cheeses like feta and mozzarella are also low-FODMAP in specific portion sizes.

Yes, butter is generally considered low-FODMAP and can be used for cooking eggs. For a dairy-free option, you can use a low-FODMAP oil like olive or canola oil.

Yes, both egg whites and yolks are naturally low-FODMAP. Egg whites are a protein-rich, fat-free option that is completely free of FODMAPs.

Safe vegetable additions include spinach, chopped green bell peppers, carrots, and limited portions of cherry tomatoes.

An egg sensitivity is a separate issue from FODMAPs. Eggs themselves do not contain FODMAPs. An individual with an egg sensitivity might have an immune reaction or other intolerance, while someone on a low-FODMAP diet would typically have no issue with plain eggs.

Websites specializing in low-FODMAP cooking, such as 'A Little Bit Yummy' and 'Fun Without FODMAPs', offer a variety of safe egg recipes, including frittatas, egg cups, and egg salads.