Does eggplant contain FODMAPs?

If you are a lover of eggplant aka aubergine and have IBS, you may be wondering what the eggplant FODMAP content is?

Eggplant does contain a FODMAP called sorbitol, and so larger quantities should be avoided for people who mal-absorb this to avoid symptoms.

We talk more about What are the Symptoms and Causes of IBS? in our other post.

Here we will cover the safe portion sizes for eggplant, look at classic recipes and discuss alternative options.

What is eggplant?

Eggplant, or aubergine as it is known in the UK, is a vegetable from the nightshade family. Grown in the ground, it can be easily recognised by its deep purple colour.

Other nightshade vegetables include courgettes (or zucchini), peppers and tomatoes.

Eggplant is a popular alternative to meat in vegetarian dishes due to its versatility and consistency. Similar to squash, it has a mild, slightly bitter taste and absorbs flavours well.

When cooked, eggplant can become creamy and is used as a base for purees and dips such as baba ghanoush.

Eggplant can also be roasted and featured in dishes such as moussaka and classic eggplant parmigiana. 

Is eggplant low FODMAP?

Yes! Eggplant can be enjoyed in servings of about 75g (1). This serving size is around that of the usual portion size of a single vegetable (80g) (2).

Servings higher than this are high in sorbitol, so avoid these if you are sensitive to this FODMAP.

Although the allowed portion size is that of an average side of vegetables, eggplant tends to shrink down when cooked. 

With this in mind you might wish to include other low FODMAP vegetables in your dishes for bulk.

What other vegetables are low FODMAP?

Vegetables are an important part of a balanced diet. Including a variety of vegetables and fruit a day adds essential vitamins, minerals and fibre to your diet. 

Eggplant can certainly be included in your vegetable intake in the recommended portion size.

If you are not a fan of eggplant, similar vegetables are

• Zucchini (courgette)
• Squash
• Okra 

These can often be used as alternatives to eggplant in dishes. It is worth noting that zucchini is considered low FODMAP in a slightly smaller quantity though.

Here you will find a comprehensive list of  Low FODMAP Vegetables.

On the Monash app, vegetables are given a portion size which is considered low FODMAP and so ‘safe’ for IBS sufferers (1).

This safe portion size can be used alongside other safe portion sizes to achieve that important variety of fruit and vegetables, contributing toward 30g recommended fibre targets (3).

However, be aware of FODMAP stacking when consuming two or more foods containing the same FODMAP. You can read more about that in our What is FODMAP Stacking? blog.

High FODMAP eggplant dishes

Wondering if you need to be careful when eating eggplant dishes out and about?

Some eggplant dishes you may buy such as eggplant-based dips can be high in FODMAP in servings over 2 tablespoons (1). Larger servings contain high amounts of oligos-fructans. 

This is because eggplant dips can also contain other high FODMAP ingredients such as onion and garlic so checking ingredient lists is advised.

Recipes such as moussaka and eggplant parmigiana can include as much as 1.5kg of eggplant, as eggplant often shrinks whilst cooking.

This means some recipes which usually serve 8-10, can include double the allowed portion size. Working out a safe portion size of these or modifying recipes is required.

Low FODMAP eggplant recipes

With a bit of modification, eggplant-heavy recipes can be enjoyed on a low FODMAP diet. You can try these low-FODMAP eggplant recipes at home.

• Low FODMAP moussaka (gluten-free) | Karlijn’s Kitchen (karlijnskitchen.com)
• Lighter Low FODMAP Eggplant Parmigiana – FODMAP Everyday
• Low FODMAP Eggplant Dip – FODMAP Everyday
• Aubergine dip with wheat free pitta – Love Your Gut
• Low FODMAP Eggplant Veggie Burgers with Goat Cheese Recipe | casa de sante
• Low FODMAP Lamb Moussaka – Fit FODMAP Foodie
• Low FODMAP Baba Ganoush | FODMAP Friendly

Summary

Although larger portions of egg-plant are considered high FODMAP, a normal serving size of eggplant with your meal should be fine for most IBS sufferers.

Eggplant is a versatile vegetable used in bakes and dips, however in some recipes, quantities can be high so working out a safe portion is essential.

Modifying some of your favourite aubergine recipes with other low FODMAP vegetables is an option or try some of the low FODMAP eggplant recipes above.

Written by Kate Southan, Student Dietitian, reviewed by Kirsten Jackson, Consultant Dietitian BSc Hons, RD, PG Cert