Understanding Low FODMAP Diets: Can I eat olive oil on a low fodmap diet?

November 1, 2025 •

4 min read

According to Monash University, the leading authority on low FODMAP testing, pure oils like olive oil are naturally low in FODMAPs because they are composed of fats, not carbohydrates. This provides a clear and reassuring answer to the question: Can I eat olive oil on a low fodmap diet?

Quick Summary

Olive oil is suitable for a low FODMAP diet because it is pure fat and contains no carbohydrates. It should be consumed in moderation, however, as excessive fat intake can trigger digestive issues in some individuals.

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.
Moderation is essential: Due to its high fat content, excessive olive oil can affect gut motility and trigger symptoms in some individuals, so consume it in moderate portions.
Infused oils are acceptable with precautions: You can use garlic- or onion-infused olive oil, as the FODMAPs are water-soluble and do not leach into the oil; just ensure no solid pieces remain.
Choose pure extra virgin olive oil: Extra virgin olive oil is a healthy choice, rich in antioxidants, and safe for low FODMAP cooking and dressings.
Beware of added ingredients: Always check labels on pre-made dressings or sauces, as high-FODMAP ingredients like garlic or onion might be included alongside the olive oil.
All pure fats are low FODMAP: This rule applies to other oils like avocado, canola, and rice bran, which are also safe for the diet.

The Science Behind Fats and FODMAPs

FODMAPs, which stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols, are short-chain carbohydrates that can cause digestive distress for individuals with irritable bowel syndrome (IBS). The key thing to remember about olive oil and other fats is that FODMAPs are types of carbohydrates, not fats. Since pure olive oil is composed of fatty acids and contains no significant amounts of carbohydrates, it is inherently low in FODMAPs. This principle applies to all pure cooking oils, including avocado, canola, and rice bran oil.

The Importance of Moderation

While olive oil is low in FODMAPs, that doesn't mean it should be consumed without restraint. The high fat content can independently affect gut motility, and large quantities of any fat can trigger IBS symptoms in some people. Experts recommend sticking to a moderate serving size, such as one tablespoon at a time, to avoid any potential digestive discomfort.

Can I eat olive oil on a low fodmap diet? The Verdict

Yes, you absolutely can eat olive oil on a low FODMAP diet. The crucial caveat is moderation. It is a healthy and versatile addition to your meals, providing heart-healthy monounsaturated fats and antioxidants. Both extra virgin olive oil and regular olive oil are considered safe. When incorporating olive oil, it is important to be mindful of what it is combined with, as certain additions can introduce high FODMAP elements. For example, be wary of bottled salad dressings or marinades that contain high-FODMAP ingredients like garlic, onion, or honey.

Special Considerations for Infused Oils

For those who miss the flavor of garlic and onion, which are high-FODMAP, infused oils offer a solution. FODMAPs are water-soluble, not fat-soluble. This means that when high-FODMAP ingredients like garlic are infused into oil, their flavor compounds are released into the oil, but the problematic fructans are not. The key is to strain out and discard all solid pieces before using the oil. You can make your own at home or purchase commercially prepared, certified low FODMAP infused oils from trusted brands. Homemade infused oils should be refrigerated and used within a few days to prevent botulism, while certified commercial options are more shelf-stable.

Low FODMAP Friendly Oils Compared to Olive Oil

Here is a comparison of several pure oils that are suitable for a low FODMAP diet.


Oil Type	Low FODMAP Status	Notes	Best For	Cooking Temperature
Olive Oil	Yes	Contains no FODMAPs, but high fat content can affect gut motility in large amounts. Moderation is key.	Roasting, sautéing, salad dressings, finishing dishes	Medium-Low to Medium-High
Avocado Oil	Yes	A neutral-flavored oil suitable for many uses, including high-heat cooking.	High-heat cooking, stir-frying, grilling
Canola Oil	Yes	A mild, all-purpose oil with a high smoke point.	Baking, sautéing, general cooking
Coconut Oil	Yes	Naturally low in FODMAPs, but check labels for added high-FODMAP ingredients.	High-heat cooking, baking, stir-frying
Rice Bran Oil	Yes	Another neutral-flavored oil with a high smoke point.	Frying, sautéing
Garlic-Infused Olive Oil	Yes, if prepared correctly	The flavor is extracted while the FODMAPs are left behind. Make sure to use only the oil and not the garlic solids.	Italian and Mediterranean dishes, flavoring food without garlic	Medium-Low to Medium-High

Tips for Incorporating Olive Oil into a Low FODMAP Diet

Use it for Cooking: Sauté low FODMAP vegetables, proteins, and grains with a moderate amount of olive oil to add flavor and moisture. Start with just a tablespoon to see how you tolerate it.
Create Simple Dressings: Combine extra virgin olive oil with lemon juice or low FODMAP vinegar and herbs like rosemary, thyme, or oregano for a flavorful dressing.
Enhance Flavors: Drizzle olive oil over finished dishes, such as roasted chicken or fish, to add richness without relying on high-FODMAP seasonings.
Try Infused Varieties: Utilize commercially certified low FODMAP garlic or onion-infused olive oil to get those missing flavors back in your cooking.
Baking: Olive oil can be a good fat source for low FODMAP baked goods in certain recipes, but be mindful of the quantity to avoid gut discomfort.

Conclusion

In short, those on a low FODMAP diet can enjoy olive oil as a key part of their nutrition plan. The fact that it is a fat, not a carbohydrate, makes it a safe option from a FODMAP perspective. The main takeaway is that moderation is paramount. By managing your portion sizes and being careful with infused versions, you can use olive oil to add rich flavor and healthy fats to your meals without compromising your digestive comfort. Always remember to check labels and consult with a dietitian, especially during the reintroduction phase of the low FODMAP diet, to best manage your symptoms.

Authoritative source

For certified FODMAP information, consult the Monash University Low FODMAP Diet resources and app. Monash FODMAP.

Frequently Asked Questions

Yes, extra virgin olive oil is low FODMAP because it is a pure fat and contains no carbohydrates. It is safe for consumption in normal serving sizes on a low FODMAP diet.

Yes, consuming excessive amounts of olive oil or any fat can affect gut motility and potentially trigger digestive issues, even for those on a low FODMAP diet. Moderation is key.

Yes, properly made garlic-infused olive oil is safe. The FODMAPs in garlic are water-soluble and do not infuse into the oil, so as long as the garlic solids are removed, the oil is low FODMAP.

Look for commercial products that have been certified as low FODMAP by Monash University or a reputable organization. Many certified brands explicitly state this on their labels.

A recommended serving size is typically around one tablespoon per meal. However, individual tolerance varies, so it's best to test what works for you.

Yes, all pure oils are considered low FODMAP because they are fats and lack fermentable carbohydrates. This includes avocado, canola, rice bran, and coconut oil.

Use olive oil for sautéing vegetables, as a base for low FODMAP salad dressings, as a marinade for proteins, or drizzled over finished dishes for flavor.