Is olive oil allowed on FODMAP? The Essential Gut-Friendly Guide

December 1, 2025 •

4 min read

According to Monash University, the leading authority on FODMAP research, pure cooking oils like olive oil are naturally low in FODMAPs, containing no carbohydrates. This provides a welcome answer for those following a low-FODMAP diet who frequently ask, 'Is olive oil allowed on FODMAP?'

Quick Summary

Pure olive oil is a low-FODMAP ingredient, suitable for individuals managing IBS symptoms. It is safe because FODMAPs are carbohydrates, and oil is a pure fat. However, it should be consumed in moderation, as high-fat foods can trigger gut motility.

Key Points

Olive oil is low-FODMAP: As a pure fat, olive oil contains no fermentable carbohydrates, making it safe for a low-FODMAP diet.
Practice portion control: Because all fats can affect gut motility, limit your serving size of olive oil to about 1 tablespoon to avoid triggering symptoms.
Infused oils are safe if solids are removed: Fructans from garlic and onion are not fat-soluble, so homemade infused oils are safe if you discard the solid pieces.
Certified commercial products are available: Look for Monash University certified infused oils for a convenient and safe low-FODMAP option.
Check for high-FODMAP additives: Always read the ingredients list of commercial products to ensure no high-FODMAP elements like garlic or onion chunks have been added.
All types are acceptable: Both pure and extra virgin olive oil are low-FODMAP and can be used in your cooking.
Consider other low-FODMAP oil options: Expand your culinary choices with other safe oils like avocado or canola oil.

Understanding FODMAPs and Fats

FODMAPs are fermentable carbohydrates that can cause digestive distress in sensitive individuals, particularly those with Irritable Bowel Syndrome (IBS). The acronym stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These carbohydrates are water-soluble and are digested poorly, or not at all, in the small intestine, leading to fermentation by gut bacteria and gas production.

Unlike fruits, vegetables, or grains, cooking oils like olive oil are essentially pure fat. Fats and proteins do not contain FODMAPs, which is why pure, unadulterated oil is considered safe on a low-FODMAP diet. This is excellent news for adding flavour and healthy fats back into meals during the elimination and reintroduction phases of the diet.

The Importance of Serving Size

While olive oil is low-FODMAP, it's not a free-for-all food. All fats, including healthy monounsaturated fats found in olive oil, can affect gut motility. In large quantities, fat can cause symptoms like cramping, bloating, and diarrhea in people with IBS. Monash University recommends a serving size of 1 tablespoon (18g) of oil at a time to manage potential symptoms related to excess fat intake. By keeping portion sizes in check, you can enjoy the benefits and flavour of olive oil without triggering adverse digestive effects.

Navigating Infused Olive Oils

Garlic and onion are common high-FODMAP ingredients, and many recipes call for infusing oil with their flavour. The good news for those on a low-FODMAP diet is that FODMAPs are water-soluble but not fat-soluble. This means you can safely create flavoured oils without the FODMAP content causing issues. When making garlic or onion-infused oil at home, it is crucial to heat the oil gently and then remove and discard all solid pieces of garlic or onion before use. For extra convenience and safety, Monash University has certified commercial infused olive oils, which guarantee low-FODMAP status. Always check the label for certification or ensure no solid pieces remain.

Maximising Your Low-FODMAP Cooking with Olive Oil

Olive oil is a versatile ingredient that can be used in numerous ways to enhance the flavour of low-FODMAP meals. Its mild flavour and composition make it perfect for salad dressings, marinades, and low-to-medium heat sautéing. Extra virgin olive oil is particularly rich in beneficial compounds like antioxidants and polyphenols, adding extra nutritional value. Pair it with other low-FODMAP ingredients like herbs (rosemary, thyme), spices, and low-FODMAP vegetables for delicious, digestion-friendly meals.

Comparison of Common Cooking Fats on a Low-FODMAP Diet


Fat Type	FODMAP Status	Considerations
Pure Olive Oil	Low-FODMAP	Limit serving size (approx. 1 Tbsp) due to fat content. All types are fine.
Extra Virgin Olive Oil	Low-FODMAP	Higher in antioxidants; best for lower-heat cooking and dressings.
Garlic-Infused Oil	Low-FODMAP (if prepared correctly)	Fructans do not infuse into the oil; discard solids completely. Certified commercial options exist.
Avocado Oil	Low-FODMAP	Another safe cooking oil, good for higher-heat applications.
Canola Oil	Low-FODMAP	Neutral flavour, suitable for various cooking methods.
Butter	Low-FODMAP (in small quantities)	Small amounts are acceptable due to negligible lactose content. Ghee is also low-FODMAP.
Flavour-Enhanced Oils (with solids)	High-FODMAP	Avoid oils that contain high-FODMAP pieces of garlic, onion, etc..

Low-FODMAP Oils to Include in Your Kitchen

Alongside olive oil, here is a list of other oils that are generally safe and low in FODMAPs:

Avocado Oil
Canola Oil
Grapeseed Oil
Rice Bran Oil
Peanut Oil
Sesame Oil
Sunflower Oil

Conclusion: Making Informed Choices for Gut Health

In summary, is olive oil allowed on FODMAP? Yes, absolutely. As a pure fat, olive oil is naturally free of fermentable carbohydrates and is a safe and beneficial addition to a low-FODMAP diet. From extra virgin to pure olive oil, you can confidently use this staple in your kitchen for cooking and dressings. The key to success lies in mindful consumption—controlling portion sizes to avoid issues with gut motility—and being cautious with flavoured versions. Properly strained, homemade infused oils or certified commercial products can help you enjoy complex flavours like garlic and onion without the high-FODMAP side effects. For further guidance on low-FODMAP cooking, consult reputable resources like the Monash University Low FODMAP Diet Blog. With this knowledge, you can continue to enjoy flavourful meals while keeping your digestive symptoms under control. Remember to always listen to your body and work with a healthcare professional or dietitian if you have concerns.

Navigating Olive Oil and the Low-FODMAP Diet

Safe Fat: Pure olive oil is a low-FODMAP fat, as it contains no fermentable carbohydrates.
Portion Control: High-fat intake can affect gut motility; limit servings to approximately 1 tablespoon to prevent symptoms.
Infused Options: Use commercially prepared, certified garlic or onion-infused olive oils, or make your own by discarding the solids after infusing.
Check Ingredients: Always read labels on products containing olive oil to ensure no high-FODMAP additives have been included.
Extra Virgin vs. Pure: Both extra virgin and pure olive oils are low-FODMAP, but extra virgin offers more antioxidants and flavour for dressings.

Frequently Asked Questions

Olive oil is a pure fat and contains no carbohydrates. Since FODMAPs are fermentable carbohydrates, a pure fat like olive oil is naturally low in FODMAPs and safe to consume.

Yes, extra virgin olive oil is also low-FODMAP. All forms of pure olive oil, including virgin and extra virgin, are safe for the diet.

While low-FODMAP, it is best to stick to a moderate serving size of about 1 tablespoon per meal. High fat intake, even of healthy fats, can affect gut motility and potentially cause symptoms in some people.

Yes, but with care. FODMAPs are water-soluble, not fat-soluble, so the flavour can be extracted without the fermentable carbohydrates. If homemade, you must strain out and discard all garlic solids. Look for commercially certified brands for guaranteed safety.

You should avoid any product where high-FODMAP ingredients like chunks of garlic, onion, or certain marinades have been added, as these will transfer the problematic carbohydrates.

Yes. Beyond being low-FODMAP, extra virgin olive oil is rich in monounsaturated fats and antioxidants, which have positive effects on gut health and can help reduce inflammation.

Other safe options include avocado oil, canola oil, and rice bran oil. Butter is also acceptable in small amounts due to its negligible lactose content.

Some sources suggest that olive oil can have a mild laxative effect, and high-fat meals in general can affect gut motility. If you experience symptoms, adjust your portion size.