How many eggs can you eat on low FODMAP? The definitive guide

November 16, 2025 •

4 min read

According to research from Monash University, the institution that pioneered the low FODMAP diet, eggs are naturally low in FODMAPs. The key question many still have is, how many eggs can you eat on low FODMAP, and what are the important considerations during preparation?

Quick Summary

Eggs are naturally very low in FODMAPs, allowing for flexible consumption on a low FODMAP diet. The main consideration involves high FODMAP ingredients often paired with eggs, such as garlic or onion. The quantity of eggs is typically governed by general dietary guidelines rather than FODMAP content, as eggs themselves do not contain fermentable carbohydrates.

Key Points

Naturally Low FODMAP: Eggs contain negligible carbohydrates, making them inherently low in FODMAPs and safe for the diet.
No Quantity Limit from FODMAPs: There is no specific FODMAP-based restriction on the number of eggs you can eat, though general dietary and personal tolerance apply.
Preparation is Key: The most common cause of symptoms is high FODMAP ingredients added during cooking, not the eggs themselves.
Watch for High-FODMAP Additions: Avoid using high FODMAP items like onions, garlic, and regular dairy milk or cream.
Use Low FODMAP Alternatives: Flavor your egg dishes with chives, the green part of spring onions, and lactose-free milk or hard cheeses.
Consider Other Triggers: If you experience symptoms, evaluate if high-fat content or a non-FODMAP intolerance could be the cause.

Are Eggs Naturally Low FODMAP?

Yes, eggs are inherently low in FODMAPs because they are primarily a source of protein and fat, containing only trace amounts of carbohydrates. FODMAPs, an acronym for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols, are specific types of carbohydrates that can cause digestive distress in sensitive individuals. Since eggs lack these fermentable carbs, they are considered a safe and versatile food for those following a low FODMAP diet. This makes them an excellent protein source during the elimination phase of the diet and beyond.

Is There a Limit to How Many Eggs You Can Eat?

From a FODMAP perspective, there is no specific limit on the number of eggs you can consume. The concern with IBS symptoms is not related to the eggs themselves but to other factors, such as high-fat foods or non-FODMAP intolerances. While the FODMAP content is not a limiting factor, general health and dietary recommendations still apply. Some guidelines suggest consuming up to two portions of protein per day, with one portion being approximately two eggs. For overall health, it is always best to maintain a balanced diet and to listen to your body's individual response.

The Real Culprit: High FODMAP Ingredients

If you have experienced symptoms after eating eggs, it is highly likely that a high FODMAP ingredient added during preparation was the cause. Many common egg dishes include ingredients that are high in FODMAPs, leading to confusion about eggs themselves. To keep your egg-based meals tummy-friendly, focus on these common culprits:

High FODMAP Ingredients to Watch For:

Onions and Garlic: These are common flavor bases in scrambled eggs, omelets, and frittatas but are high in fructans, a type of FODMAP. Always substitute with the green parts of spring onions or chives.
Milk and Cream: Regular cow's milk and cream contain lactose (a disaccharide) and can cause issues for those sensitive to it. Opt for lactose-free milk or a certified low FODMAP alternative like almond milk.
Certain Cheeses: Soft cheeses often contain more lactose. Stick to hard, mature cheeses like cheddar, which are generally low in lactose, and always check portion sizes using the Monash University FODMAP Diet App.
Garlic and Onion Powder: Processed foods, including seasoning blends, can contain these high FODMAP powders. Use fresh, low FODMAP herbs and spices instead.

Low FODMAP Egg Cooking Methods and Recipes

Any cooking method for eggs is acceptable on a low FODMAP diet, provided the added ingredients are also low FODMAP. Here are some ideas for enjoying eggs without triggering symptoms:

Hard-Boiled or Soft-Boiled Eggs: Simple and straightforward, requiring no high FODMAP additions. These are perfect for snacks or a quick breakfast.
Scrambled Eggs: Use a splash of lactose-free milk or a dash of low FODMAP vegetable broth for creaminess. Season with chives and a pinch of salt and pepper.
Omelets and Frittatas: Load them with low FODMAP vegetables like spinach, bell peppers, carrots, and the green parts of spring onions. Add flavor with hard cheeses, fresh herbs like parsley or basil, and a little salt and pepper.
Fried Eggs: Cooked in low FODMAP oils such as olive or canola oil, fried eggs are an excellent, safe choice. Just ensure any accompanying ingredients, like toast, are gluten-free and low FODMAP.

A Comparison of Low vs. High FODMAP Egg Preparations


Egg Preparation	Low FODMAP Ingredients	High FODMAP Ingredients to Avoid
Scrambled Eggs	Lactose-free milk, chives, hard cheese, spinach, bell peppers, olive oil	Cow's milk, cream, garlic powder, onion powder, regular cheese, garlic, onion
Omelet	Hard cheese, bell peppers, green onion tops, fresh herbs (basil, thyme), tomato slices	Onion, garlic, milk, heavy cream, most mushrooms, garlic powder
Frittata	Low FODMAP vegetables (zucchini, carrots), lactose-free feta cheese, herbs	Onions, garlic, milk, cream, broccoli florets, certain sausages
Fried Eggs	Low FODMAP oil (olive oil, canola oil), salt, pepper	Garlic-infused oils, garlic powder
Egg Salad	Mayonnaise, chives, Dijon mustard (check ingredients), salt, pepper	Onion, garlic, high FODMAP relish

The Role of Fat and Other Potential Irritants

For some individuals, especially those with IBS, high-fat foods can be a trigger for symptoms, including bloating and diarrhea, even if they are low in FODMAPs. While eggs themselves are a moderate source of fat, excessive use of butter or oil in preparation could potentially cause issues. Consider your own fat tolerance and experiment with smaller portions or less oil if you suspect this is a problem. If digestive issues persist despite careful preparation, it may be an egg intolerance or allergy rather than a FODMAP issue. Consulting with a registered dietitian specializing in the low FODMAP diet is the best way to investigate persistent symptoms.

Conclusion: A Versatile and Safe Choice

To answer the question, "how many eggs can you eat on low FODMAP?"—from a FODMAP perspective, the number is not restricted, as eggs contain no FODMAPs. The most important factor is controlling the accompanying ingredients during preparation. By using low FODMAP substitutes for common flavorings like onion, garlic, and dairy, you can safely enjoy eggs in countless ways. As always, pay close attention to your body's unique response and consult a healthcare professional for personalized guidance on your dietary needs.

To get the most accurate and up-to-date information on FODMAPs, reference the official Monash University FODMAP Diet App, which provides comprehensive lists of high and low FODMAP foods. Find out more at Monash FODMAP.

Frequently Asked Questions

Yes, scrambled eggs are low FODMAP, but only if they are prepared with low FODMAP ingredients. Use lactose-free milk or a low FODMAP milk alternative, and season with chives instead of onion or garlic.

No, regular cow's milk is high in lactose, a disaccharide FODMAP. For scrambled eggs, you should use a lactose-free milk alternative or a certified low FODMAP milk to avoid triggering symptoms.

Yes, fried eggs are safe. The key is to use a low FODMAP cooking oil, such as olive oil or canola oil, and to avoid adding any high FODMAP seasonings or garnishes.

Neither egg yolks nor egg whites contain FODMAPs. The FODMAP content in an egg is negligible as it is primarily a protein and fat source, not a carbohydrate source.

Ideas include plain boiled eggs, a frittata with spinach and bell peppers, scrambled eggs with chives and hard cheese, or a simple omelet with fresh herbs. Many recipe blogs offer specific low FODMAP egg dishes.

If eggs cause you issues, it's likely not the FODMAP content but rather an accompanying ingredient, a reaction to fat, or an intolerance. Some people with IBS are sensitive to high-fat foods, while others may have a non-FODMAP egg intolerance or allergy.

Processed egg products should be checked carefully. They often contain high FODMAP ingredients like onion or garlic powder, or dressings made with high FODMAP ingredients. It is best to make your own from scratch using low FODMAP ingredients.