Is Olive Oil a High FODMAP Food?

December 6, 2025 •

4 min read

According to Monash University, the globally recognized authority on the Low FODMAP Diet, fats and oils are naturally low in FODMAPs, including olive oil. However, understanding the nuances of how olive oil can impact sensitive digestive systems requires a deeper look beyond just its FODMAP content.

Quick Summary

Olive oil is low in FODMAPs because it contains virtually no carbohydrates, but it can still trigger digestive symptoms in some people due to its high fat content. Managing portion sizes is key for individuals with sensitive guts, such as those with IBS.

Key Points

Not High FODMAP: Pure olive oil is a low FODMAP food because it is a fat and contains no fermentable carbohydrates.
Portion Control is Key: Despite being low FODMAP, the high fat content of olive oil can trigger digestive symptoms if consumed in large quantities, so moderate portion sizes are recommended.
Watch for Infused Oils: Be cautious of flavored or infused olive oils, as high FODMAP ingredients like garlic and onion may be present.
Gut Health Benefits: Olive oil supports a healthy gut by promoting the growth of beneficial bacteria, reducing inflammation, and aiding in regular bowel movements.
DIY Flavored Oils: For garlic or onion flavor without the FODMAPs, make your own infused oil by heating the ingredients and straining them out completely.

Is Olive Oil Low or High FODMAP?

Olive oil is not a high FODMAP food. In fact, it is considered a low FODMAP food because it is composed almost entirely of fat, and FODMAPs are specific types of carbohydrates. This means that pure, unflavored olive oil contains none of the fermentable carbohydrates that typically cause digestive distress for individuals with Irritable Bowel Syndrome (IBS) or other digestive sensitivities.

The Role of Fat and Digestion

While olive oil itself is low FODMAP, its high fat content can be a potential issue for some people. High-fat foods can affect gut motility and, if consumed in large quantities, may trigger symptoms like bloating and discomfort in sensitive individuals. For this reason, Monash University, the developer of the low FODMAP diet, advises sticking to moderate serving sizes of fats and oils.

Potential Traps: Flavored Olive Oils

The main risk of inadvertently consuming high FODMAP ingredients with olive oil comes from flavored or infused varieties. Many commercially prepared oils are infused with high FODMAP ingredients, most notably garlic and onion. Since FODMAPs are water-soluble, they do not infuse into the oil itself. However, if the solids (the garlic or onion) are left in, the oil will become high FODMAP. To safely enjoy the flavor, you can make your own infused oil by heating the solids in the oil and then straining them out completely before using.

The Benefits of Olive Oil for Gut Health

Beyond its low FODMAP status, olive oil offers several benefits for digestive health:

Lubricates the digestive tract: Olive oil can act as a natural lubricant, which helps to soften stools and promote smoother bowel movements. This can be particularly helpful for managing constipation, a common symptom of IBS.
Supports the gut microbiome: Research indicates that the polyphenols found in extra virgin olive oil act as prebiotics, feeding beneficial gut bacteria like bifidobacteria. A balanced and diverse gut microbiome is crucial for overall digestive health.
Reduces inflammation: The anti-inflammatory properties of olive oil can help soothe inflammation in the gastrointestinal tract. This is beneficial for anyone with a sensitive gut, as chronic inflammation can contribute to digestive issues.
Stimulates bile production: Olive oil stimulates the gallbladder to produce bile, which is essential for the efficient digestion and absorption of dietary fats and other nutrients.

Olive Oil vs. Other Cooking Oils for a Low FODMAP Diet

When comparing cooking oils, it's important to consider both FODMAP content and overall digestive impact.


Feature	Olive Oil	Coconut Oil	Avocado Oil	Butter	Ghee
FODMAP Status	Low FODMAP	Low FODMAP	Low FODMAP	Low FODMAP	Low FODMAP
Carbohydrate Content	Very low	Very low	Very low	Negligible lactose	None
Potential Digestion Issues	High fat can affect gut motility if overconsumed	High saturated fat can trigger symptoms in some	High fat can affect gut motility if overconsumed	High saturated fat can trigger symptoms	Generally well-tolerated
Key Benefits	Rich in polyphenols and antioxidants; supports gut flora	Some MCTs may aid digestion, high heat tolerance	High in monounsaturated fats, good for high-heat cooking	Adds flavor, but limited use for lactose intolerance	Clarified butter, high smoke point, lactose-free
Best For	Salads, drizzling, low-to-medium heat cooking	High-heat cooking, baking	High-heat cooking, salads	Moderate-heat cooking, flavor	High-heat cooking, frying

How to Incorporate Olive Oil into Your Low FODMAP Diet

To safely enjoy olive oil, follow these practical tips:

Start small: Begin with a small serving, such as one tablespoon, to assess your tolerance.
Use it for flavor: Drizzle extra virgin olive oil over finished dishes or salads to enjoy its robust flavor without cooking at high temperatures, which can damage some of its beneficial compounds.
Choose the right type for cooking: While extra virgin olive oil is great for low-heat cooking and finishing, refined olive oil or pomace olive oil have higher smoke points and are better suited for higher temperature cooking.
Be wary of added ingredients: Always check the label of commercial dressings, sauces, and dips made with olive oil to ensure they do not contain high FODMAP ingredients like garlic, onions, or high fructose corn syrup.
Make your own infusions: For a safe, low FODMAP garlic or herb flavor, make your own infused oil by gently heating the ingredients in the oil and then removing the solids before storage.

Conclusion: Olive Oil as a Low FODMAP Staple

For those following a low FODMAP diet, olive oil is a safe and beneficial addition when used in moderation. As a pure fat, it contains no FODMAPs and can even support overall gut health through its anti-inflammatory and prebiotic effects. The key to avoiding digestive issues is to be mindful of serving sizes and to steer clear of commercially infused varieties that may contain hidden high FODMAP ingredients. By choosing pure olive oil and controlling your portions, you can enjoy its flavor and health benefits without compromising your gut health.

Frequently Asked Questions

Olive oil is low FODMAP because it is composed of fat, and FODMAPs are specific types of carbohydrates. Since there are no fermentable carbs in pure olive oil, it is considered FODMAP-free.

Yes, even though it's low FODMAP, consuming large quantities of olive oil or any high-fat food can affect gut motility and potentially cause digestive upset in some people with sensitive guts.

The oil itself is low FODMAP, but the garlic solids are high in FODMAPs. To make a low FODMAP version, you must heat whole garlic cloves in the oil and then remove them entirely before use, as FODMAPs are not fat-soluble.

Monash University suggests starting with moderate amounts and testing your personal tolerance. Many dietitians recommend sticking to a single tablespoon serving size to minimize the risk of digestive issues.

Yes, olive oil can help with constipation by lubricating the digestive system and softening stool. It is a safe and gentle way to promote regularity, unlike some harsher laxatives.

Extra virgin olive oil contains more beneficial polyphenols and antioxidants, which act as prebiotics to nourish healthy gut bacteria. While both are low FODMAP, extra virgin offers more gut-specific benefits.

Besides olive oil, other cooking oils like canola oil and avocado oil are also naturally low in FODMAPs because they contain very few carbohydrates. Ghee, which is clarified butter, is also considered low FODMAP.