Is Mayonnaise Low FODMAP?

Is Mayonnaise Low FODMAP?

Yes, mayonnaise is low FODMAP! Both regular-fat and low-fat mayonnaise are safe at 2 tablespoons (40g) per serving. In fact, Monash University notes that mayonnaise remains low FODMAP even at servings up to 500g, making it one of the most generous low FODMAP condiments available.

Safe Serving Size

According to Monash University, both regular and low-fat mayonnaise contain no detectable FODMAPs at the tested serving sizes. The generous serving allowance means you can use mayonnaise freely in recipes, sandwiches, and salads without worry.

Why Is Mayonnaise Low FODMAP?

Mayonnaise is made from simple, low FODMAP ingredients:

Traditional Mayonnaise Ingredients

• Eggs - Low FODMAP
• Oil - No FODMAPs (pure fat)
• Vinegar or lemon juice - Low FODMAP in small amounts
• Salt - No FODMAPs
• Mustard - Low FODMAP (most varieties)

These basic ingredients contain no oligosaccharides, excess fructose, lactose, or polyols. As long as no high FODMAP additives are included, mayonnaise is completely safe for people with IBS.

Regular vs. Low-Fat Mayonnaise

Both versions are low FODMAP:

For fat-sensitive IBS: Low-fat mayonnaise is often better tolerated by people whose IBS is triggered by high-fat foods. While fat isn’t a FODMAP, it can affect gut motility and trigger symptoms in some individuals.

Checking Mayonnaise Labels

Most plain mayonnaise is low FODMAP, but always check for problematic additives:

Safe Ingredients

✓ Eggs or egg yolks ✓ Oil (soybean, canola, olive, etc.) ✓ Vinegar (white, apple cider) ✓ Lemon juice ✓ Salt ✓ Sugar (in small amounts) ✓ Mustard ✓ Natural flavors (usually safe) ✓ Preservatives (calcium disodium EDTA, etc.)

High FODMAP Ingredients to Avoid

✗ Garlic or garlic powder ✗ Onion or onion powder ✗ Honey ✗ High fructose corn syrup ✗ Inulin or chicory root fiber ✗ Artificial sweeteners (sorbitol, mannitol, xylitol)

Most store-brand plain mayonnaise is safe. Flavored varieties (garlic aioli, honey mustard mayo) are more likely to contain high FODMAP ingredients.

Types of Mayonnaise and FODMAP Status

Plain Mayonnaise

• ✓ Low FODMAP
• Safe for all phases
• Most versatile option

Light/Low-Fat Mayonnaise

• ✓ Low FODMAP
• Better for fat sensitivity
• May have slightly different texture

Olive Oil Mayonnaise

• ✓ Low FODMAP (check label)
• Healthier fat profile
• Distinctive flavor

Avocado Oil Mayonnaise

• ✓ Low FODMAP (check label)
• Healthier fat option
• Popular in health food stores

Vegan/Egg-Free Mayonnaise

• Check ingredients carefully
• Many use aquafaba (chickpea liquid) - likely low FODMAP in mayo amounts
• Avoid versions with garlic or onion
• Brands like Just Mayo are often safe

Japanese Mayonnaise (Kewpie)

• Monash has tested and confirmed low FODMAP
• Made with rice vinegar
• Tangier, creamier than American mayo
• Often contains MSG (low FODMAP)

Flavored Mayonnaise

• Garlic aioli - ✗ High FODMAP
• Chipotle mayo - ✓ Usually safe (check label)
• Sriracha mayo - ✓ Usually safe (check label)
• Honey mustard mayo - ✗ High FODMAP (honey)
• Lemon herb mayo - ✓ Usually safe

Low FODMAP Ways to Use Mayonnaise

Sandwiches and Wraps

• Spread on gluten-free bread
• Base for chicken or tuna salad
• Add to low FODMAP wraps with turkey and lettuce

Salads

• Coleslaw - Mix with shredded cabbage and carrots
• Potato salad - Use with boiled potatoes (limit to ⅔ cup)
• Chicken salad - Combine with grilled chicken, grapes, and pecans
• Tuna salad - Mix with canned tuna and celery
• Egg salad - Mash hard-boiled eggs with mayo and mustard

Dips and Spreads

• Vegetable dip - Mix with herbs and spices
• Seafood dip - Combine with crab or shrimp
• Artichoke dip - Blend with canned artichoke hearts
• Spinach dip - Mix with cooked spinach and parmesan

Sauces and Dressings

• Tartar sauce - Add pickles (check FODMAP) and lemon
• Thousand island dressing - Mix with ketchup and relish (check ingredients)
• Ranch dressing - Make with lactose-free milk and herbs
• Caesar dressing - Combine with parmesan and lemon

Cooking

• Binder for cakes - Can replace some oil in baking
• Grilled cheese - Spread outside of bread before grilling
• Burger topping - Classic condiment
• Roasted vegetables - Toss vegetables in mayo before roasting

Making Homemade Low FODMAP Mayonnaise

If you want complete control over ingredients:

Basic Mayonnaise Recipe:

• 1 egg yolk (room temperature)
• 1 teaspoon Dijon mustard
• 1 tablespoon lemon juice or vinegar
• ¾ cup neutral oil (canola, vegetable)
• Salt to taste

Instructions:

1. Whisk egg yolk, mustard, and half the lemon juice
2. Very slowly drizzle in oil while whisking constantly
3. Add remaining lemon juice and salt
4. Continue whisking until thick and emulsified

Tips:

• Use a food processor or immersion blender for easier emulsification
• Add oil very slowly at first to prevent separation
• Room temperature ingredients emulsify better

Mayonnaise and Fat Sensitivity

While mayonnaise is low FODMAP, the high fat content can be problematic:

Signs of fat-triggered IBS:

• Diarrhea shortly after eating fatty foods
• Cramping from high-fat meals
• Nausea from rich foods

If fat-sensitive:

• Choose low-fat mayonnaise
• Use smaller amounts (1 tablespoon instead of 2)
• Spread fat intake throughout the day
• Consider bile acid malabsorption (discuss with doctor)

This is separate from FODMAP intolerance and may require different management.

Store-Bought Mayonnaise Brands

Most major brands are low FODMAP:

Generally Safe Brands (always check current labels):

• Hellmann’s / Best Foods (regular and light)
• Kraft (regular and light)
• Duke’s
• Sir Kensington’s
• Primal Kitchen (avocado oil mayo)
• Chosen Foods (avocado oil mayo)
• Just Mayo (vegan)
• Kewpie (Japanese mayo)

Always read labels as formulations can change.

Vegan Mayonnaise Options

Egg-free mayonnaise can be low FODMAP:

Common vegan mayo bases:

• Aquafaba (chickpea water) - Small amounts in mayo are likely low FODMAP
• Soy milk - Low FODMAP in small amounts
• Almond milk - Low FODMAP
• Cashew cream - ✗ Not low FODMAP (avoid)

Safe vegan mayonnaise brands:

• Just Mayo (check label for changes)
• Follow Your Heart Vegenaise (check specific variety)
• Chosen Foods vegan mayo

Always verify ingredients, especially in “artisanal” or small-batch vegan mayos which may use cashews or other high FODMAP bases.

Mayonnaise in Restaurant Foods

Mayonnaise is common in restaurant dishes:

Usually safe:

• Plain mayo on burgers
• Mayo-based coleslaw (if no onion/garlic)
• Chicken salad sandwiches (ask about other ingredients)
• Aioli that’s just mayo (not garlic aioli)

Ask about:

• Flavored mayonnaise (garlic, honey, etc.)
• House-made mayonnaise (may have added ingredients)
• “Special sauce” (often has high FODMAP additions)

When in doubt, ask for plain mayonnaise on the side.

Storage and Food Safety

Mayonnaise safety guidelines:

Store-bought mayonnaise:

• Unopened: Store in pantry until expiration date
• Opened: Refrigerate and use within 2-3 months
• Never leave out: Keep refrigerated to prevent bacterial growth

Homemade mayonnaise:

• Refrigerate immediately
• Use within 1 week
• More perishable than commercial mayo due to no preservatives
• Keep cold when serving at picnics or parties

Food poisoning risk:

• Commercial mayo is very acidic and rarely causes food poisoning
• The other ingredients in salads (chicken, tuna, eggs) are higher risk
• Keep mayo-based salads refrigerated

The Bottom Line

Mayonnaise is low FODMAP at 2 tablespoons (40g) and remains low FODMAP even at very large servings (up to 500g tested). Both regular and low-fat mayonnaise are safe for people with IBS. Made from eggs, oil, vinegar, and salt, mayonnaise contains no FODMAPs unless high FODMAP ingredients like garlic, onion, or honey are added. Always check labels on flavored mayonnaise varieties and avoid garlic aioli or honey mustard mayo. For those with fat-sensitive IBS, low-fat mayonnaise may be better tolerated. Use mayonnaise freely in sandwiches, salads, dips, and dressings within your dietary needs. Both egg-based and many vegan mayonnaise options are suitable for the low FODMAP diet.