What oil is best for low FODMAP? A Comprehensive Guide to Healthy Fats

November 1, 2025 •

5 min read

According to Monash University, since oils are composed of fatty acids rather than carbohydrates, they are generally considered low FODMAP. However, when asking what oil is best for low FODMAP?, the answer depends on your cooking needs, flavor preferences, and a few important considerations regarding infused products and portion sizes.

Quick Summary

FODMAPs are carbohydrates, so most pure cooking oils are naturally low FODMAP. Key options include olive oil, avocado oil, canola, and coconut oil. While cooking fats are generally well-tolerated, portion control is still important, and one must be cautious with flavored oils unless properly prepared. Different oils suit different cooking methods, tastes, and nutritional goals.

Key Points

Pure Oils are Low FODMAP: Because FODMAPs are carbohydrates and oils are fats, most pure cooking oils are naturally low in FODMAPs.
Extra Virgin Olive Oil (EVOO) is a Top Choice: EVOO is gut-friendly, rich in antioxidants, and suitable for moderate-heat cooking and dressings.
Infused Oils are Safe: Garlic or onion-infused oils are low FODMAP because the fructans are water-soluble and do not leach into the oil, as long as the solid aromatics are strained out.
Moderation is Key: Consuming large quantities of any oil can trigger digestive symptoms in some individuals due to high fat content, so monitor your portion sizes.
Consider Smoke Point for Cooking: Use oils with high smoke points, like avocado or canola oil, for high-heat cooking, while EVOO is great for dressings and sautéing.
Always Check Labels: When buying flavored or commercial oils, verify the ingredients list to ensure no high FODMAP additives have been used.

Understanding Why Most Oils are Low FODMAP

FODMAPs, which stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols, are specific types of carbohydrates that can cause digestive distress for individuals with Irritable Bowel Syndrome (IBS). The good news is that pure oils and fats, by their very nature, are not carbohydrates. They are made up of fatty acids, which means they do not contain the fermentable sugars that trigger symptoms in sensitive guts. This is why the majority of unflavored cooking oils are considered safe for those following a low FODMAP diet. The challenge is in selecting an oil that is not only low FODMAP but also best suited for your cooking application, whether that's high-heat sautéing, baking, or a fresh salad dressing.

Top Low FODMAP Oil Choices for Your Kitchen

Several common cooking oils are excellent choices for a low FODMAP diet. Each offers unique benefits in terms of flavor, smoke point, and health profile.

Extra Virgin Olive Oil (EVOO): This is a pantry staple for many reasons. Not only is it a heart-healthy oil rich in monounsaturated fats and antioxidants, but it is also completely low FODMAP. Its robust flavor is perfect for salad dressings, marinades, and drizzling over finished dishes. Despite its reputation for lower heat tolerance, high-quality EVOO is stable and can be used for moderate-heat cooking like sautéing.
Canola Oil: A neutral-flavored oil with a high smoke point, canola oil is a versatile and budget-friendly option for all-purpose cooking, baking, and frying. It is considered low FODMAP in normal serving sizes.
Avocado Oil: With a very high smoke point and a mild, buttery flavor, avocado oil is an excellent choice for high-heat cooking methods such as roasting and pan-searing. It is also naturally low FODMAP.
Coconut Oil: While some coconut products have specific portion recommendations, pure coconut oil is low FODMAP. It has a distinctive flavor and is solid at room temperature, making it ideal for certain baking applications and frying where a coconut flavor is desired. Remember to use in moderation, as with all fats.
Peanut Oil: Known for its nutty flavor and high smoke point, peanut oil is another suitable option for frying and stir-frying on a low FODMAP diet. Like other oils, it contains no carbohydrates and is therefore low FODMAP.

The Importance of Infused Oils

One of the most common culinary challenges on a low FODMAP diet is the elimination of onion and garlic. However, this doesn't mean you have to sacrifice their classic flavors. A key scientific principle of FODMAPs is that they are water-soluble but not fat-soluble. This means that when garlic or onion is infused into oil, their flavor compounds seep into the oil, but the problematic FODMAPs do not. You can purchase commercially certified garlic-infused olive oil, or make your own at home by heating the oil with the aromatics and then removing the solids before use.

The Role of Moderation and Gut Motility

Even though oils are low FODMAP, they are still fats, and high-fat foods can affect gut motility and trigger symptoms in some individuals, particularly those with IBS. Excessively large quantities of any oil can be an issue, so portion control is important. Monash University recommends a serving size of around one tablespoon (18g) of oil per meal. By sticking to sensible portions, you can enjoy the flavor and nutritional benefits of your chosen oil without over-stimulating the digestive system.

Comparison of Common Low FODMAP Oils


Oil	Best For	Smoke Point	Flavor Profile	Nutritional Notes
Extra Virgin Olive Oil	Dressings, sautéing, marinades	Medium (around 325-375°F)	Fruity, peppery	Rich in monounsaturated fats and antioxidants
Avocado Oil	High-heat cooking, roasting, frying	High (around 520°F)	Mild, buttery	High in monounsaturated fats and vitamin E
Canola Oil	All-purpose cooking, baking, frying	High (around 400°F)	Neutral	Good source of omega-3 fatty acids
Coconut Oil	Baking, high-heat frying	Medium-high (350-400°F)	Distinct coconut flavor	High in saturated fat, use in moderation
Peanut Oil	Frying, stir-frying	High (around 450°F)	Mild, nutty	Contains monounsaturated fats and vitamin E
Sesame Oil	Finishing oil, sauces, Asian cuisine	Medium-high (410°F)	Distinct nutty, toasted flavor	Best used for flavor, not high-heat cooking

Best Practices for Cooking with Oils on a Low FODMAP Diet

Choose High-Quality Oils: Opt for high-quality oils, especially those for dressings or finishing, to ensure the best flavor and nutritional benefits.
Check Labels: Always read ingredient lists, especially for flavored oils, to ensure no high FODMAP ingredients (like garlic or onion solids, honey, or high-fructose corn syrup) have been added.
Make Your Own Infused Oils: If you are unsure about commercial products, you can easily make your own infused oil at home by heating a pure oil with garlic or other low FODMAP herbs and then straining the solids out.
Monitor Portion Sizes: Be mindful of the amount of oil you use, as excessive fat intake can affect gut motility and potentially cause symptoms, even if it is low FODMAP.
Match Oil to Cooking Method: As the table above shows, different oils have different smoke points. Using an oil with a high smoke point for high-heat cooking will prevent it from breaking down and releasing harmful compounds. For low-heat applications or dressings, you can choose oils based on flavor profile.

Conclusion

Finding the right oil for a low FODMAP diet is straightforward once you understand that pure fats do not contain FODMAPs. The best oil for low FODMAP cooking is largely a matter of personal preference, cooking application, and nutritional needs. Extra virgin olive oil is an excellent all-purpose choice for its flavor and health benefits, while avocado oil is perfect for high-heat cooking. The availability of safe, infused oils also means you can still enjoy the flavors of garlic and onion without the digestive distress. By choosing the right oil and practicing moderation, you can successfully incorporate healthy fats into your low FODMAP journey while maintaining flavor and comfort.

Note: For the most up-to-date information on food testing and FODMAP thresholds, always consult the official Monash University FODMAP Diet App, which is recognized as the leading authority on the subject.

Frequently Asked Questions

Yes, olive oil, including extra virgin olive oil, is low FODMAP because it is a pure fat and contains no carbohydrates. However, it is still recommended to use it in moderation, typically one tablespoon per serving, as high fat intake can sometimes affect gut motility.

Yes, avocado oil is an excellent choice for a low FODMAP diet. It has a high smoke point, making it suitable for high-heat cooking like roasting and frying, and its mild, buttery flavor is versatile for many dishes.

Yes, garlic-infused oils are safe because the fructans in garlic are water-soluble, not fat-soluble. The flavor transfers to the oil without the FODMAPs. Be sure to use a commercially certified product or make your own by straining the garlic solids from the oil.

While oils don't contain FODMAPs, they are high in fat. High-fat foods can stimulate the gut and cause digestive issues like bloating or discomfort in some sensitive individuals. Therefore, using moderate portion sizes is always recommended.

Avocado oil has one of the highest smoke points (over 500°F), making it an ideal choice for high-heat cooking such as roasting, searing, and deep frying on a low FODMAP diet.

Yes, pure coconut oil is considered low FODMAP and is suitable for cooking and baking. It has a distinct flavor and is high in saturated fat, so it should be used in moderation as part of a balanced diet.

Yes, both vegetable oil and canola oil are considered low FODMAP and can be used for general cooking, frying, and baking. They are fats and contain no fermentable carbohydrates.