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.
Eggs do not cause IBS symptoms. However, If you have an egg allergy or intolerance to eggs, then this may cause gastrointestinal upset such as bloating, diarrhoea 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 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 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 to not add high FODMAP seasoning such as garlic salt.
Health benefits of Eggs
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):
- Vitamin D
- Vitamin A
Eggs do contain dietary cholesterol, however this has little effect on blood cholesterol level 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
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 written by Written by Anastasija Gorbatenko, reviewed by Beth Willson Specialist Gastroenterology Dietitian BSc Hons and Kirsten Jackson Consultant Dietitian BSc Hons, RD, PG Cert
Beth is UK HCPC Registered Dietitian who specialises in gastrointestinal surgery. Beth graduated from University of Surrey in 2020 with a degree in Nutrition and Dietetics.
Last updated on January 28th, 2023 at 11:31 am