Understanding the Basics: Why is Mayonnaise Generally Low FODMAP?
The standard ingredients for traditional mayonnaise—egg yolks, oil, vinegar or lemon juice, and seasonings—are all naturally low in FODMAPs. FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols) are types of carbohydrates that can cause digestive issues for individuals with conditions like IBS. Since the core components of mayo are not carbohydrates, they typically do not trigger symptoms.
The key to successful inclusion on a low FODMAP diet lies in ingredient vigilance. Many commercial manufacturers add extra ingredients for flavor, which is where high-FODMAP components can be introduced unknowingly.
The Sneaky Culprits: What to Avoid in Store-Bought Mayonnaise
When checking labels, several ingredients can turn a seemingly safe condiment into a high-FODMAP one. Knowing these can save you from an uncomfortable flare-up:
- Garlic and onion powder: These are common culprits and are often listed simply as 'spices' or 'natural flavors' on the label. When in doubt, it's best to contact the manufacturer to confirm or choose a different brand.
- High-fructose corn syrup: While less common in traditional mayonnaise, some varieties, especially lower-fat or sweetened ones, may contain this high-FODMAP sweetener.
- Whey or buttermilk: These milk-based ingredients contain lactose (a FODMAP) and should be avoided unless a lactose-free version is explicitly stated.
Comparison Table: Low FODMAP vs. High FODMAP Mayonnaise
| Feature | Low FODMAP Mayonnaise | High FODMAP Mayonnaise |
|---|---|---|
| Core Ingredients | Eggs, oil, vinegar/lemon juice, salt, mustard | Same, plus high-FODMAP additives |
| Flavorings | Black pepper, paprika, herbs (e.g., chives), infused oils | Onion powder, garlic powder, unspecified 'spices' |
| Serving Size | Monash University tested as low FODMAP for 2 tbsp (40g) | May not have a safe serving size due to high-FODMAP ingredients |
| Label Check | Explicitly lists all low-FODMAP ingredients, or certified | Contains ingredients like garlic, onion, or 'natural flavors' |
| Best Option | Homemade or certified brands (e.g., Fody Foods) | Garlic aioli, some flavored mayos, brands with undisclosed spices |
Finding Safe Mayonnaise Brands and Making Your Own
For those who prefer to buy rather than make, several brands offer low-FODMAP friendly options. Brands like Sir Kensington's Classic Mayonnaise, Primal Kitchen Real Mayonnaise with Avocado Oil, and Chosen Foods Classic Mayo are often cited as safe choices, provided you always read the label to confirm. Some brands, like Fody Foods, specialize in low-FODMAP certified products, making the choice effortless.
Alternatively, making homemade low-FODMAP mayonnaise is a straightforward process that guarantees no hidden ingredients. A basic recipe includes egg yolk, mustard, oil, vinegar or lemon juice, salt, and pepper. Using garlic-infused oil is an excellent way to add garlicky flavor without the fructans that can trigger symptoms.
Simple Low-FODMAP Mayo Recipe
- Ingredients:
- 1 large egg yolk, room temperature
- 1 tsp Dijon mustard (check label for low-FODMAP status)
- 1 tbsp lemon juice or white wine vinegar
- 3/4 cup mild oil (e.g., avocado or sunflower)
- Salt and pepper to taste
- Instructions:
- Combine the egg yolk, mustard, and lemon juice in a tall measuring cup or blender.
- Blend or whisk while slowly, and steadily, streaming in the oil until the mixture is thick and emulsified.
- Season with salt and pepper.
Incorporating Low-FODMAP Mayo into Your Meals
Once you have your safe mayonnaise, you can get creative with how you use it. Use it as a spread for sandwiches made on low-FODMAP bread, as a base for creamy salad dressings, or as a dip for roasted vegetables or low-FODMAP crackers. You can also make simple, flavor-packed sauces by mixing it with other low-FODMAP ingredients. For instance, combine with lemon zest for a zesty lemon mayo, or with garlic-infused oil for a quick aioli.
Conclusion: Can You Enjoy Mayonnaise on a FODMAP Diet?
Yes, mayonnaise is allowed on the FODMAP diet, provided you choose the right kind and pay close attention to ingredients and portion sizes. The key is to avoid varieties with high-FODMAP additives like garlic, onion, or unspecified 'natural flavors'. Both commercially prepared and homemade options are available, giving you full control over what goes into your food. Always check the label thoroughly or opt for certified low-FODMAP products to ensure digestive comfort. With careful planning, you can continue to enjoy creamy, flavorful meals without compromising your diet.
