🥬 Eggs

Eggs are a nutritional powerhouse and one of the most versatile ingredients in low FODMAP cooking. Whether you prefer them scrambled, poached, boiled, or baked into recipes, eggs are completely FODMAP-free and can be enjoyed without portion restrictions on a low FODMAP diet. As a complete protein source, eggs contain all nine essential amino acids your body needs, making them particularly valuable for those managing IBS who may have dietary restrictions. Each large egg provides approximately 6 grams of high-quality protein, along with important nutrients like choline, selenium, vitamin D, and B vitamins—all of which support overall health and digestive wellness. The beauty of eggs for low FODMAP followers is their incredible versatility. They serve as a binding agent in baking, a protein-rich breakfast option, and a key ingredient in everything from frittatas to custards. Unlike many protein sources that require careful portion control on a low FODMAP diet, eggs can be consumed freely, making meal planning significantly easier. Eggs are particularly beneficial during the elimination phase of the low FODMAP diet when food choices are most restricted. They provide satisfying nutrition without triggering digestive symptoms, and their neutral flavor profile makes them easy to pair with other low FODMAP ingredients. The healthy fats in egg yolks also aid in the absorption of fat-soluble vitamins from other foods you eat. When selecting eggs, freshness matters for both safety and quality. Fresh eggs have firmer whites and more prominent yolks, which is especially important for poaching or frying. Store eggs in their original carton in the refrigerator, where they'll stay fresh for 3-5 weeks past the pack date. For gut health, consider how you prepare your eggs—gentler cooking methods like poaching or soft-boiling may be easier to digest than heavily fried preparations for some individuals with sensitive digestive systems.