Is Frying in Olive Oil Low FODMAP?

November 26, 2025 •

3 min read

According to Monash University, cooking fats and oils are naturally low in FODMAPs because they are composed of fats, not carbohydrates. This science confirms that pure olive oil is a perfectly safe option for individuals following a low FODMAP diet, including when frying. However, smart preparation is key to avoiding hidden FODMAPs that can be introduced during the cooking process.

Quick Summary

Pure olive oil is low FODMAP and suitable for frying due to its fat-based composition and absence of carbohydrates. The key to maintaining a low FODMAP meal is avoiding high-FODMAP ingredients like garlic or onion solids. Infused oils are safe if the solids are completely removed, as fructans are water-soluble, not oil-soluble.

Key Points

Pure olive oil is low FODMAP: As a pure fat containing no carbohydrates, olive oil is safe for low FODMAP diets.
Infused oil is safe if solids are removed: Fructans from garlic and onion are not oil-soluble, so their flavor can be infused into oil without transferring FODMAPs, but all solid pieces must be completely removed before consuming.
Fat can be a trigger: Consuming high amounts of fat, regardless of FODMAP content, can affect gut motility and cause symptoms in sensitive individuals.
Moderation is key: Keep serving sizes of oil moderate, such as 1 tablespoon, to avoid potential fat-related gut issues.
Avoid high-FODMAP contaminants: Be cautious of high-FODMAP ingredients like onion and garlic powders in sauces or marinades that can make an otherwise low FODMAP meal unsafe.
Use Certified Products: For pre-made flavored oils, look for products that are Monash University Low FODMAP Certified™ to ensure they have been tested and are safe.

The FODMAP Science Behind Pure Olive Oil

FODMAPs are a group of small-chain carbohydrates that can trigger digestive symptoms in sensitive individuals, such as those with IBS. As fats, pure oils contain negligible amounts of these carbohydrates and are therefore considered low FODMAP by nature. Olive oil, whether extra virgin, virgin, or standard, falls into this category. The crucial distinction is whether the oil remains pure or is infused with high-FODMAP ingredients during cooking.

The Golden Rule for Frying Low FODMAP

When you fry, it's not the olive oil itself that is the concern, but what you add to it. A classic culinary technique involves sauteing aromatics like garlic or onion in oil to build flavor. For someone on a low FODMAP diet, this is where a problem arises. Fructans, the FODMAPs found in garlic and onion, are water-soluble, not oil-soluble. This means that when you cook them in oil, the flavor compounds transfer, but the fructans do not leach into the oil.

Therefore, the "golden rule" is simple: infuse the oil with high-FODMAP aromatics and then completely remove all solids before proceeding with your cooking. Alternatively, use a commercially certified low-FODMAP infused oil to guarantee safety. This allows you to achieve the rich flavors you enjoy without the digestive distress. You can safely fry with olive oil by following this simple, yet crucial, step.

Comparison Table: Low vs. High FODMAP Frying Practices


Frying Practice	FODMAP Status	Reason	Recommendation
Using Pure Olive Oil	Low FODMAP	Contains no carbohydrates.	Safe to use for all frying, sauteing, and searing
Using Garlic-Infused Oil	Low FODMAP	Fructans are not oil-soluble; commercial varieties are lab-tested.	Use certified low-FODMAP brands or make your own by removing all solids.
Frying with Onion Pieces	High FODMAP	Fructans leach into the water content of the food.	Always remove all onion solids from the oil before adding other ingredients.
Adding Sauces with Garlic/Onion Powder	High FODMAP	Powders disperse fructans throughout the entire dish.	Use only low FODMAP-certified sauces or make your own from scratch.
Excessive Frying	Variable (Can Trigger Symptoms)	High-fat intake can affect gut motility in sensitive individuals.	Consume fried foods in moderation, regardless of FODMAP content.

The Importance of Moderation and Overall Fat Intake

While olive oil is low FODMAP, it's important to remember that all fats can affect gut motility and trigger symptoms in some people, particularly when consumed in large quantities. For this reason, Monash University suggests limiting the serving size to about 1 tablespoon per meal. A low FODMAP diet is not just about avoiding certain ingredients, but also about understanding personal tolerance levels. Over-consuming any high-fat food, even a low FODMAP one, can lead to discomfort.

Cooking with Olive Oil: Low FODMAP Tips

Here are some practical tips for successful low FODMAP cooking with olive oil:

Prioritize Pure Olive Oil: Use a high-quality extra virgin or regular olive oil as your primary cooking fat. It is a naturally low FODMAP ingredient.
Make Your Own Infused Oils: To get the flavor of garlic or onion, gently fry large, whole pieces of garlic or onion in the oil for a few minutes. Crucially, remove all the solid bits before adding any other ingredients.
Look for Certified Products: For store-bought convenience, opt for commercially prepared garlic-infused olive oil with a Monash University Low FODMAP Certified™ logo.
Spice it Up: Enhance your dishes with low FODMAP herbs and spices instead of relying on onion and garlic. Options include basil, oregano, thyme, rosemary, cumin, and paprika.
Flavor with Green Onion Tops: The green, leafy part of spring onions is low FODMAP and can be chopped and added for a mild, onion-like flavor.
Manage Portions: Be mindful of the amount of olive oil used, sticking to moderate portions to avoid any potential fat-related gut issues.

Conclusion

Ultimately, frying in pure olive oil is a low FODMAP and safe practice for those managing IBS and other digestive issues. The key takeaway is to be vigilant about any high-FODMAP additions, like garlic or onion solids, that might contaminate the meal. By using low-FODMAP infused oils, safe aromatics like green onion tops, and practicing moderation with overall fat intake, you can successfully enjoy the rich flavors of frying with olive oil without compromising your gut health. Remember, a low FODMAP diet is not about sacrificing flavor but finding smarter, healthier ways to prepare your food.

[Reference for Monash University FODMAP Diet App: https://www.monashfodmap.com/ibs-central/i-have-ibs/using-app/]

Frequently Asked Questions

Yes, you can. Since the FODMAPs in garlic are water-soluble and not oil-soluble, the fructans will not leach into the oil. You can fry whole garlic cloves to infuse the flavor, but you must completely remove and discard them from the oil before adding other ingredients to the pan.

Yes, extra virgin olive oil is low FODMAP. All pure oils are low FODMAP because they are fats and do not contain the fermentable carbohydrates that cause symptoms.

No, the process of frying does not increase the FODMAP content of pure olive oil, as it contains no FODMAPs to begin with. The oil's FODMAP status remains low regardless of the heat applied.

The green part of spring onions is a great low FODMAP alternative that offers a mild, onion-like flavor. Other options include garlic-infused olive oil (with solids removed), Asafoetida powder, chives, and various herbs and spices.

A low FODMAP diet is not necessarily low-fat. However, for individuals sensitive to high-fat foods, consuming large quantities of fat—even from low FODMAP sources like olive oil—can still trigger digestive symptoms. Moderation is recommended.

Yes, commercially certified low-FODMAP infused oils are safe because they are produced under controlled conditions that ensure no fructans remain in the finished product. Look for products bearing the Monash University Low FODMAP Certified™ logo.

Excessive fat intake, whether from frying or other sources, can impact gut motility and trigger IBS symptoms for some people, regardless of the FODMAP content. Moderation helps minimize this risk and promotes overall digestive comfort.