Are Eggs Low FODMAP?

You may ask ‘are eggs low FODMAP?’ considering they are found in so many foods and a stable ingredient for breakfast.

This article will explain whether eggs contain FODMAPs and we will also provide some great low-FODMAP egg recipes for you to try.

Are eggs low  FODMAP?

Yes – eggs are low FODMAP. An egg is a primarily protein with little amount of carbohydrate. Therefore, eggs don’t have any FODMAPs and are unlikely to cause IBS symptoms.

However, there could be individual reactions after egg consumption that will cause digestive symptoms. 

Do eggs cause IBS symptoms?

Eggs do not cause IBS symptoms. We wrote a whole post on this concept here ‘do eggs cause IBS symptoms?’

However, If you have an egg allergy or intolerance to eggs, then this may cause gastrointestinal upset such as bloating, diarrhea and stomach cramps (1). 

Does it matter how you prepare eggs? 

Either fried, boiled, scrambled or poached eggs, they are low in FODMAP in all forms that you cook them.

However, IBS symptoms could be triggered by adding to eggs other ingredients that are high in FODMAPS. 

This section will discuss different ways to cook eggs and where FODMAPs may be commonly added.

Omelets 

Omelets commonly have high FODMAP vegetables added, such as onions, garlic, or mushrooms.

To still enjoy vegetables in your omelets on the low-FODMAP diet, check our post on low-FODMAP vegetables.

Are scrambled eggs Low FODMAP?

You can have scrambled eggs; however, be extra cautious with the cream, milk, or cheese that you add to eggs. This is because of the lactose content that is high in FODMAPS. 

To keep scrambled eggs low FODMAP, check the portion sizes of these ingredients you are adding in on the Monash app.

Alternatively, you can try lactose-free milk or alternatives after reading our post ‘Does low FODMAP milk exist?‘.

If you want to add cheese to scrambled eggs, choose a Low FODMAP Cheese. 

Are fried eggs low FODMAP?

Yes, they are, even if using butter, olive oil, or other vegetable oils. Just be sure not to add high FODMAP seasoning such as garlic.

Health Benefits of Eggs 

Eggs are one of the best dietary sources of high-quality protein, with all the essential amino acids (3). One large egg contains approximately 6g of protein (4). 

Egg protein can play an essential role in supporting skeletal muscle synthesis, protecting against sarcopenia and infection, decreasing appetite and supporting weight loss (5). 

Additional beneficial nutrients present in eggs are (6):

• Lutein
• Zeaxanthin
• Choline
• Vitamin D
• Selenium
• Vitamin A

Eggs do contain dietary cholesterol, however, this has little effect on blood cholesterol levels or risk of heart disease.

Moreover, research has shown that eating 1-3 eggs daily for four weeks increased HDL levels (good cholesterol) by 6-13% in young, healthy adults (8). 

Low Fodmap Egg Reciepes 

So to get all the health benefits of eggs and make a tasty low-FODMAP meal at home, here is a list of low-FODMAP egg recipes to give you some cooking ideas:

• Vegetable Frittata
• Low FODMAP Shakshuka
• Ricotta and Spinach Egg Bake
• Low FODMAP Egg Muffins with Spinach, Peppers, and Bacon
• Low FODMAP Egg Salad
• Low FODMAP Easy Eggs Benedict
• Spinach, Feta & Pinenut Omelette
• Roasted Sweet Potato, Quinoa and Fried Egg Lunch bowl
• Rustic Bruschetta Baked Eggs
• Low FODMAP Veggie Scramble 

Summary

Eggs are a healthy, nutritious and delicious base for low-FODMAP meals. 

Either fried, boiled, scrambled or poached eggs are low in FODMAP.  Eggs should not trigger your IBS symptoms, however if you cook them with other ingredients, then it may seem like they do.

For cooking inspiration, use the recipes linked above to help you get creative in the kitchen and cook some delicious, healthy meals. 

Article was written by Anastasija Gorbatenko, reviewed by Beth Willson Specialist Gastroenterology Dietitian BSc Hons and Kirsten Jackson Consultant Dietitian BSc Hons, RD, PG Cert