Is egg mayonnaise low in FODMAP? A Detailed Nutritional Guide

November 11, 2025 •

4 min read

According to Monash University, a leading authority on the low FODMAP diet, plain eggs are considered a naturally low FODMAP food. This makes the main component of egg mayonnaise a safe base for those managing digestive issues, though the devil is in the details of the other ingredients.

Quick Summary

The FODMAP status of egg mayonnaise depends heavily on the specific ingredients used, particularly the type of mayonnaise. Safe options involve simple homemade recipes or carefully vetted commercial products that exclude high-FODMAP additives like garlic or onion.

Key Points

Eggs are naturally low FODMAP: As a protein source with minimal carbohydrates, eggs are safe for a low FODMAP diet in all preparations.
Mayonnaise can be low FODMAP, but check ingredients: Traditional mayonnaise is compliant, but commercial varieties often contain high-FODMAP additives like garlic and onion powder.
Homemade mayo offers the safest option: Making your own mayonnaise from scratch guarantees all ingredients are low FODMAP.
Check labels for hidden high-FODMAPs: Avoid products with garlic powder, onion powder, or vague terms like 'natural flavors' or 'spices' unless confirmed safe.
Stick to recommended serving sizes for commercial mayo: To minimize risk, adhere to the standard low FODMAP serving of 2 tablespoons for commercially prepared mayonnaise.
Use low FODMAP seasonings for flavor: Enhance your egg mayonnaise with compliant additions like snipped chives, the green part of spring onions, or verified Dijon mustard.
Egg mayonnaise can be enjoyed on various low FODMAP vehicles: Serve your compliant egg mayo on gluten-free bread, rice cakes, or lettuce wraps.

Understanding the Fundamentals: Eggs and Mayonnaise

To determine the FODMAP status of egg mayonnaise, it is essential to break down its two core components. Eggs are a protein source with minimal carbohydrates, making them inherently low in FODMAPs. They can be consumed freely during all phases of the low FODMAP diet, whether boiled, scrambled, or fried, as long as high-FODMAP additions are avoided.

Mayonnaise, on the other hand, requires more scrutiny. Traditional homemade mayonnaise, made with egg yolks, oil, vinegar or lemon juice, salt, and pepper, is low in FODMAPs. It is the commercial varieties that pose a risk, as they often contain hidden high-FODMAP ingredients added for flavor or preservation.

The Risks of Commercial Mayonnaise

Many store-bought mayonnaise brands are not low FODMAP due to the inclusion of high-FODMAP ingredients. The most common culprits are garlic and onion powder, which are concentrated sources of fructans. These are often listed explicitly but can also be disguised under broader terms like "natural flavors" or "spices". For those with severe FODMAP sensitivities, it is crucial to read labels carefully or contact the manufacturer to verify. Even seemingly safe products might contain small amounts that can trigger symptoms for highly sensitive individuals.

What to Avoid in Store-Bought Mayo

To ensure your mayonnaise is compliant, watch out for the following ingredients:

Garlic powder
Onion powder
High-fructose corn syrup
Certain natural flavors (unless certified low FODMAP)

Making Your Own Low FODMAP Egg Mayonnaise

Creating a delicious and safe egg mayonnaise at home is a simple and effective strategy. By controlling the ingredients, you eliminate the risk of hidden FODMAPs. Below is a basic, compliant recipe that can be customized to your taste.

Low FODMAP Egg Mayonnaise Recipe

Ingredients:

4 hard-boiled eggs
¼ cup low FODMAP mayonnaise (homemade or certified commercial)
1 tsp Dijon mustard (check label for garlic/onion)
1 tbsp snipped chives or the green parts of spring onions
Salt and pepper to taste

Instructions:

Mash the hard-boiled eggs in a medium bowl with a fork or potato masher. Alternatively, dice them for a chunkier texture.
Add the low FODMAP mayonnaise, Dijon mustard, snipped chives, salt, and pepper to the bowl.
Stir everything together until well combined. For a creamier texture, add a bit more mayo.
Serve cold on low-FODMAP bread, rice crackers, or a bed of lettuce.

Comparison: Homemade vs. Commercial Mayonnaise


Feature	Homemade Low FODMAP Mayonnaise	Commercial Low FODMAP Mayonnaise
FODMAP Status	Guaranteed low FODMAP with compliant ingredients	Low FODMAP depends on careful label reading and brand verification
Flavor Control	Fully customizable flavor profile with fresh herbs and spices	Limited to the manufacturer's formulation
Time & Effort	Requires preparation time to make mayonnaise from scratch	Convenience of a pre-made product, saving time
Hidden Ingredients	No risk of hidden high-FODMAP additives	Potential for hidden high-FODMAP flavors or additives
Cost	Typically more cost-effective per serving	Higher price point for specialty low FODMAP brands

What About Portion Sizes?

Even with low-FODMAP mayonnaise, portion size is a key consideration. The Monash University app and other dietary resources indicate that regular mayonnaise is low FODMAP in serving sizes up to 2 tablespoons. While eggs themselves are safe, the added mayonnaise and any other ingredients should be monitored, especially during the initial elimination phase of the diet. For homemade versions, this is less of a concern, but it is always wise to listen to your body and adjust portions based on your tolerance.

Serving Suggestions for Low FODMAP Egg Mayonnaise

Egg mayonnaise is incredibly versatile and can be used in a variety of low FODMAP meals. Consider these ideas:

Classic Sandwich: Serve on low-FODMAP sourdough spelt or gluten-free bread with lettuce.
Lettuce Wraps: Use large, crisp lettuce leaves instead of bread for a carb-conscious, fresh option.
Stuffed Vegetables: Fill red bell pepper halves or cucumber boats with the egg salad.
Rice Cakes: Use as a spread on plain rice cakes for a quick, crunchy snack.
Green Salad Topping: Add a scoop to a mixed green salad with a compliant dressing.

Conclusion: A Digestible Delight

Enjoying egg mayonnaise on a low FODMAP diet is entirely possible, provided you are mindful of your ingredients. The natural low FODMAP status of eggs makes them a safe base, while the mayonnaise requires careful attention. Opting for a simple homemade recipe gives you complete control and peace of mind. For those choosing a commercial product, strict label-reading for common high-FODMAP additives like garlic and onion powder is non-negotiable. By following these guidelines, you can savor this classic dish without compromising your dietary needs or digestive comfort.

For further low FODMAP guidance, consult authoritative resources such as the Monash University FODMAP app, an essential tool for navigating food choices on this diet.

Frequently Asked Questions

You can eat regular mayonnaise, but you must carefully check the ingredients list. Many commercial brands contain high-FODMAP additives like garlic or onion powder, which should be avoided. Look for brands certified as low FODMAP or make your own at home.

Yes, eggs are a protein food and naturally very low in FODMAPs. They are safe to eat in all forms (boiled, scrambled, fried) on the low FODMAP diet.

According to Monash University, a standard serving of commercially prepared mayonnaise is low FODMAP at up to 2 tablespoons. This is an important consideration when preparing egg mayonnaise to ensure you do not exceed your tolerance.

Yes, mustard is generally low FODMAP. However, as with mayonnaise, it's important to check the label to ensure it does not contain high-FODMAP ingredients like garlic or onion powder.

For low FODMAP flavoring, consider snipped chives, the green parts of spring onions, dill, paprika, and a touch of Compliant Dijon mustard. You can also use garlic-infused oil to add a garlic flavor without the FODMAPs.

The best way is to look for a certified low FODMAP product, or read the ingredient list carefully. Avoid any product listing garlic powder, onion powder, or 'natural flavors' that aren't specified as compliant. Calling the manufacturer can also clarify ingredients.

For a low FODMAP egg mayonnaise sandwich, use compliant breads such as sourdough spelt bread or certified gluten-free bread. Rice cakes also make a great, crunchy alternative.