Is Bergamot Low in FODMAP? A Comprehensive Guide for IBS and Gut Health

December 31, 2025 •

4 min read

According to dietetic experts, while most pure oils are naturally low in fermentable carbohydrates, the FODMAP status of fresh produce can vary significantly. Is bergamot low in FODMAP? The answer depends entirely on how it's consumed, which is crucial for those managing gut symptoms.

Quick Summary

Bergamot oil, used in Earl Grey tea, is considered low FODMAP because it is fat-based. The fresh fruit, however, remains untested, so context is important for gut health.

Key Points

Bergamot Oil is Low FODMAP: As a pure fat-based essential oil extracted from the rind, bergamot oil contains no fermentable carbohydrates and is considered low FODMAP.
Fresh Bergamot is Untested: The FODMAP content of the fresh bergamot fruit has not been officially tested by Monash University and should be avoided during the elimination phase.
Earl Grey Tea is Generally Safe: Pure Earl Grey tea, flavored with bergamot oil, is a low FODMAP beverage, but be mindful of high FODMAP additions like honey or milk.
Start with Small Servings: Even with low FODMAP foods, monitoring your individual body's reaction is crucial, as some individuals may have non-FODMAP sensitivities.
Rely on Official Testing: Always consult trusted resources like the Monash University FODMAP app, as laboratory testing is the only way to accurately determine a food's FODMAP content.
Use Culinary-Grade Oil for Cooking: For other flavoring uses, a drop of culinary-grade bergamot essential oil is a safe way to add flavor without contributing FODMAPs.

Understanding FODMAPs and Bergamot

For individuals navigating the complexities of Irritable Bowel Syndrome (IBS), the low FODMAP diet is a scientifically proven method for identifying dietary triggers. The acronym FODMAP stands for Fermentable Oligo-, Di-, Mono-saccharides, and Polyols—short-chain carbohydrates that can cause digestive distress in sensitive individuals. As you analyze the ingredients in your pantry, you may wonder about the FODMAP content of certain flavoring agents, such as bergamot.

Bergamot is a fragrant citrus fruit, scientifically known as Citrus bergamia. It’s a hybrid of bitter orange and lemon and is primarily grown in Italy. While the fresh fruit itself is not widely consumed, its aromatic peel is the source of bergamot essential oil, a key ingredient that gives Earl Grey tea its distinctive floral and citrusy flavor. The question of whether bergamot is low in FODMAPs hinges on a crucial distinction between the oil and the untested fresh fruit.

Bergamot Oil vs. Bergamot Fruit: A Crucial Distinction

The key to understanding bergamot’s FODMAP status lies in its form. The FODMAP content of a food can be significantly affected by how it is processed and prepared.

Bergamot Essential Oil

Bergamot essential oil is extracted by cold-pressing the rind of the fruit. This process isolates the fragrant, fat-based compounds from the carbohydrates found in the fruit's pulp and juice. Since FODMAPs are carbohydrates, and pure essential oils are fats, the bergamot oil used for flavoring contains no significant levels of FODMAPs. This makes pure Earl Grey tea, flavored solely with this essential oil, a suitable beverage for those following a low FODMAP diet.

Fresh Bergamot Fruit

In contrast, the fresh bergamot fruit contains carbohydrates, though its exact FODMAP composition is unknown. As of now, Monash University, the leading authority on FODMAP testing, has not published data on fresh bergamot. Therefore, it is recommended to treat the fresh fruit with caution, similar to how one might approach an untested food during the elimination phase of the diet. While many other citrus fruits like oranges and lemons are low FODMAP, generalizations are not reliable without laboratory testing.

How to Safely Incorporate Bergamot Flavor into a Low FODMAP Diet

For tea lovers and home chefs who enjoy the unique flavor of bergamot, there are safe ways to include it in a low FODMAP routine. The most important step is to be mindful of the form of bergamot and any accompanying ingredients.

Stick to Pure Earl Grey Tea: Opt for a high-quality Earl Grey tea bag containing only black tea and bergamot essential oil. Avoid adding high FODMAP ingredients like honey, agave, or regular milk. Instead, use a low FODMAP sweetener and a plant-based milk alternative like almond or lactose-free milk.
Use Pure Culinary-Grade Bergamot Oil: A single drop of culinary-grade bergamot essential oil can impart a powerful flavor to dressings, baked goods, or beverages. Since it is pure fat, it does not contribute to the FODMAP load.
Avoid Fresh Fruit and Untested Products: Until fresh bergamot fruit has been officially tested and deemed low FODMAP, it is safest to avoid its juice, zest, and pulp during the elimination phase. This includes products that may contain fresh fruit extracts or concentrates without a low FODMAP certification.
Monitor Individual Tolerance: Even with low FODMAP-certified foods, individual sensitivity can vary. Pay attention to your body's response, and if symptoms appear after consuming bergamot-flavored products, consider other potential triggers like caffeine or non-FODMAP sensitivities.

Comparison: Bergamot Oil vs. Fresh Fruit for FODMAP Sensitivity

To summarize the key differences, refer to the following comparison table:


Feature	Bergamot Essential Oil	Fresh Bergamot Fruit
Primary Composition	Fat-based (essential oil)	Carbohydrate-based (pulp and juice)
FODMAP Status	Low FODMAP (contains no fermentable carbohydrates)	Unknown (untested by Monash University)
Usage	Flavoring agent for tea and other foods	Not recommended during elimination phase
Risk for Symptoms	Very low (in pure form)	Potential trigger (until tested)
Preparation	Cold-pressed from the fruit's rind	Eaten raw, juiced, or zest used
Dietary Recommendation	Considered safe in moderation	Avoid during elimination, test cautiously during reintroduction

The Importance of Monash University Testing

It is impossible to accurately guess the FODMAP content of a food just by looking at its ingredients. Monash University's rigorous laboratory analysis is the gold standard for determining FODMAP levels. Their testing process accounts for various factors, including the part of the plant used, ripeness, processing methods, and portion sizes. Any low FODMAP dietary guide should rely on these scientifically tested and regularly updated lists. For the most current and comprehensive information, the Monash University FODMAP Diet App is the most reliable resource.

Conclusion: Making an Informed Choice about Bergamot and FODMAPs

The question, "Is bergamot low in FODMAP?" has a nuanced answer. Bergamot essential oil, as a pure fat, is considered low FODMAP and safe for flavoring applications like Earl Grey tea, provided no high FODMAP additives are included. However, the fresh bergamot fruit has not been tested, and its FODMAP content is unknown, so it should be approached with caution during the initial phase of the diet. By understanding this distinction and relying on authoritative sources like Monash University, you can confidently enjoy the distinct flavor of bergamot while successfully managing your gut health.

Frequently Asked Questions

Yes, pure Earl Grey tea is considered low FODMAP because the flavoring comes from bergamot essential oil, which is fat-based and contains no fermentable carbohydrates. Just be sure to not add high FODMAP ingredients like honey or regular milk.

Bergamot oil is a fat-based extract from the fruit's peel and does not contain the carbohydrates (FODMAPs) found in the fruit's pulp or juice. The manufacturing process separates the oil from the carbohydrate content.

It's best to avoid fresh bergamot juice and zest during the elimination phase of the diet, as its FODMAP content is unknown. You can reintroduce it cautiously during the personalization phase to assess your tolerance.

While the bergamot oil is low FODMAP, other components like caffeine or tannins in black tea can cause symptoms like bloating or stomach upset in some sensitive individuals, unrelated to FODMAPs.

The Monash University FODMAP app is the most reliable source for FODMAP content, as it is based on laboratory testing of foods. Websites like Fig App and Casa de Sante also provide helpful information.

You can safely use small amounts of other low FODMAP citrus flavors like lemon or lime juice and zest, which have been tested by Monash University.

When having Earl Grey, avoid adding high FODMAP sweeteners such as honey or agave syrup, or regular cow's milk. Opt instead for low FODMAP sweeteners or a lactose-free milk alternative.