How Many Eggs Can I Have on Low FODMAP?

December 22, 2025 •

3 min read

According to Monash University research, eggs contain a negligible amount of carbohydrates and are naturally low in FODMAPs, making them a safe protein source for the diet. This means that for most people with IBS, the answer to how many eggs can I have on low FODMAP is very flexible, provided they are prepared correctly.

Quick Summary

Eggs are a naturally low-FODMAP food, containing minimal carbohydrates that cause digestive distress. While egg quantity is not the main issue, it is crucial to avoid high-FODMAP ingredients like garlic and onions during preparation to ensure a gut-friendly meal.

Key Points

FODMAP-Free: Eggs are a naturally low-FODMAP food because they are primarily protein and fat, with very little carbohydrate content.
Add-ins Matter: Digestive issues from eating eggs are typically caused by high-FODMAP ingredients added during cooking, not the egg itself.
Flexible Quantity: For most people, there is no strict limit on the number of eggs you can eat from a FODMAP perspective, though general dietary guidance should be followed.
Preparation is Key: Ensure your egg dishes remain low FODMAP by using safe ingredients and cooking methods, such as poaching or scrambling with lactose-free milk.
Avoid High-FODMAP Flavorings: Steer clear of high-FODMAP flavorings like garlic, onions, and certain cheeses when preparing your eggs.
Monitor Your Body: While generally safe, pay attention to your individual reaction. If symptoms occur, consider other meal components or sensitivities.

The Natural Low-FODMAP Nature of Eggs

Eggs are one of the safest and most versatile protein sources for individuals following a low FODMAP diet. The reason is that FODMAPs (Fermentable Oligo-, Di-, Mono-saccharides, and Polyols) are types of carbohydrates, and eggs are primarily composed of protein and fats, with very little carbohydrate content. This fundamental nutritional makeup means eggs do not contain the fermentable short-chain carbohydrates that trigger symptoms like bloating and gas in sensitive guts.

The Whole Egg vs. Individual Components

Both the egg yolk and the egg white are naturally low in FODMAPs. The yolk contains most of the fat and nutrients, while the white is primarily protein. Whether you prefer a full egg, whites only, or just the yolks for a specific recipe, you can be confident that the base ingredient itself is low FODMAP. The concern for digestive issues only arises when other high-FODMAP ingredients are added to the preparation.

How Many Eggs Can I Have on Low FODMAP? Understanding the Serving Size

Unlike many foods on the low FODMAP diet where portion control is essential, eggs do not have a strict 'red light' serving size based on their FODMAP content. According to dietitians and Monash University, naturally low-FODMAP foods like unseasoned meat, fish, and eggs can be enjoyed in larger servings because they are not a source of FODMAPs. However, general dietary guidelines still apply, and it's wise to listen to your body and its tolerance levels.

Potential Triggers: The Additives, Not the Eggs

If you experience digestive symptoms after eating eggs, the culprit is almost certainly not the egg itself. The most common triggers are high-FODMAP ingredients added during cooking. Be vigilant about what you pair with your eggs, including marinades, sauces, and seasonings.

Common High-FODMAP Ingredients to Avoid with Eggs:

Garlic and onion, including powders
Cow's milk and high-lactose cheeses in scrambled eggs or omelets
Cream and sour cream
Certain pre-mixed spice blends containing high-FODMAP ingredients
Legumes and some processed meats, like salami or chorizo

Cooking Methods for Low FODMAP Eggs

Eggs can be prepared in numerous ways while keeping them low FODMAP. The key is to use safe, gut-friendly ingredients.

Safe Low-FODMAP Egg Dishes:

Hard-Boiled or Soft-Boiled Eggs: A simple, pure, and safe way to enjoy eggs as a snack or addition to salads.
Fried Eggs: Fry in a small amount of low-FODMAP oil, such as olive or canola oil, or butter.
Poached Eggs: A delicious and minimalist preparation that is inherently low FODMAP.
Scrambled Eggs: Use lactose-free milk or a small amount of lactose-free cheese for a creamy texture.
Omelets and Frittatas: Fill with low FODMAP vegetables like spinach, bell peppers (green), chives (green parts only), and tomato.

Comparison of Safe vs. Unsafe Egg Preparations


Feature	Safe Low-FODMAP Preparation	Unsafe High-FODMAP Preparation
Scrambled Eggs	Made with lactose-free milk or water, and chives (green parts only).	Made with regular cow's milk, cream, or high-lactose cheese.
Omelet Fillings	Spinach, green bell peppers, chopped tomato, firm tofu, and safe herbs.	Onions, garlic, mushrooms, asparagus, or other high-FODMAP vegetables.
Seasoning	Salt, pepper, paprika, and chopped chives (green parts).	Garlic powder, onion powder, or other spice blends with hidden FODMAPs.
Cooking Fat	Olive oil, avocado oil, or a small amount of butter.	Using high-FODMAP additives in the pan, such as a garlic-infused oil.
Serving	On gluten-free toast or with low-FODMAP vegetables.	Paired with garlic bread or other high-FODMAP side dishes.

Conclusion: Enjoy Eggs Without Worry

In summary, the short answer to how many eggs can I have on low FODMAP is that they are generally unlimited from a FODMAP perspective. Eggs are a valuable, protein-rich addition to the diet and do not contain FODMAPs. The crucial aspect for symptom management is paying careful attention to the accompanying ingredients. By being mindful of high-FODMAP additives like garlic, onion, and certain dairy products, you can safely enjoy eggs in a wide variety of delicious and gut-friendly preparations. If you are concerned about your diet, always consult with a registered dietitian specializing in the low FODMAP diet.

For more detailed information on FODMAPs, including specific serving sizes for other foods, you can refer to authoritative sources like the Monash University Low FODMAP Diet. [Monash University FODMAP Blog](https://www.monashfodmap.com/blog/meat-seafood-eggs-and-cooking-fats-low-fodmap/)

Frequently Asked Questions

Yes, egg yolks are low FODMAP. Like the rest of the egg, they are primarily protein and fat, containing no fermentable carbohydrates.

Yes, egg whites are also considered low FODMAP. They are composed mostly of protein and can be safely consumed.

The best ways include boiling, poaching, or frying with a low-FODMAP oil like olive oil. When scrambling, use lactose-free milk and safe seasonings.

You can add small amounts of hard, aged cheeses, which are naturally low in lactose, or use specifically labeled lactose-free cheeses.

No, garlic and onion are high in FODMAPs. Instead, use the green tops of spring onions, chives, or garlic-infused oil for flavor.

Yes, omelets are allowed, provided you use only low-FODMAP ingredients for fillings, such as spinach, green bell peppers, and fresh herbs.

Yes, eggs are an excellent, high-protein food source that is naturally low in FODMAPs. This makes them a valuable component for meeting protein needs while managing IBS symptoms.