🥬 Egg Whites
Egg whites, also known as albumen, are the clear liquid portion of eggs that surrounds the yolk. They're a nutritional powerhouse for those following a low FODMAP diet, offering pure protein without any FODMAPs whatsoever. Unlike many protein sources that require portion control on a low FODMAP diet, egg whites can be enjoyed freely without triggering digestive symptoms. Egg whites are composed of approximately 90% water and 10% protein, primarily ovalbumin. They contain no fat, no cholesterol, and no carbohydrates—which means zero FODMAPs. This makes them an exceptional choice for people with IBS or those in the elimination phase of the low FODMAP diet who need reliable, safe protein sources. Available in several convenient forms, egg whites can be separated fresh from whole eggs, purchased as liquid egg whites in cartons (pasteurized for safety), or bought as dried or powdered egg whites for baking and protein supplementation. Each form offers the same FODMAP-free benefits, though preparation methods may vary. Nutritionally, egg whites provide high-quality complete protein containing all nine essential amino acids your body needs. A single large egg white contains about 3.6 grams of protein with only 17 calories, making them ideal for muscle maintenance, satiety, and blood sugar stability—all important factors for gut health. They're also rich in riboflavin (vitamin B2), selenium, and potassium. For cooking, egg whites are incredibly versatile. They can be scrambled, poached, or made into omelets when you want a lighter alternative to whole eggs. They're essential for meringues, macarons, and angel food cake, and can be whipped into stiff peaks for mousses and soufflés. In baking, they provide structure and leavening. Liquid egg whites are particularly convenient for quick breakfast scrambles or adding to smoothies for a protein boost. When separating eggs at home, ensure no yolk breaks into the whites, as even small amounts of fat can prevent proper whipping. Store separated egg whites in an airtight container in the refrigerator for up to four days, or freeze them for longer storage. Pasteurized liquid egg whites are safe to consume raw in smoothies or protein shakes, while fresh separated whites should always be cooked thoroughly for food safety.
Sichere Portion
Unlimited - egg whites contain no FODMAPs and can be consumed freely
🔬 Wissenschaftlicher Hinweis
Egg whites are completely FODMAP-free as they contain no carbohydrates, which means no fermentable oligosaccharides, disaccharides, monosaccharides, or polyols. According to Monash University FODMAP research, egg whites are classified as green light (low FODMAP) with no serving size restrictions. They consist primarily of water and protein, making them one of the safest protein sources for individuals with IBS or FODMAP sensitivities. Unlike egg yolks which are also low FODMAP, egg whites contain zero fat and zero cholesterol, offering pure protein without any components that could trigger digestive distress in sensitive individuals.