Plain mayonnaise is low FODMAP. The base ingredients (oil, egg yolks, and vinegar or lemon juice) contain virtually no fermentable carbohydrates, which means they won’t trigger the gut symptoms FODMAPs are known for. The catch is that many store-bought versions sneak in high-FODMAP additives, so the brand and ingredient list matter more than the product name.
Why Basic Mayo Is Low FODMAP
FODMAPs are specific types of carbohydrates that ferment in the gut. Traditional mayonnaise is almost entirely fat, with a small amount of acid and egg. Cooking oils like canola, soybean, olive, and avocado oil are all naturally low FODMAP because they’re made up of fatty acids with no carbohydrates or protein. Vinegar (all common types) and lemon juice are also low FODMAP. Eggs are safe. Put them together and you get a condiment with roughly 0.1 grams of carbohydrate per serving, leaving almost nothing to ferment.
Monash University, the research group behind the low FODMAP diet, publishes a mayonnaise recipe using these basic ingredients and rates it as low FODMAP.
The Problem With Store-Bought Mayo
Commercial mayonnaise often contains ingredients that go well beyond oil, egg, and vinegar. A typical light mayonnaise label might include high fructose corn syrup, garlic powder, onion powder, and “natural flavors.” Each of these is a potential problem.
Garlic and onion powder: These are among the highest-FODMAP ingredients in the food supply, packed with fructans. Even small amounts can trigger symptoms in sensitive people. Light or flavored mayonnaises are more likely to contain them than full-fat versions, since manufacturers add seasonings to compensate for reduced oil.
High fructose corn syrup: Common in American processed foods, HFCS varieties used in manufacturing (like HFCS-55) contain more fructose than glucose. That excess fructose is a FODMAP. Monash University recommends avoiding processed foods containing HFCS during the elimination phase of the diet.
Natural flavors: This is where label reading gets tricky. Under U.S. food labeling rules, “natural flavor” can include extracts derived from vegetables, fruits, herbs, and other plant materials. However, garlic and onion are classified as foods rather than spices or flavorings under FDA regulations, which means garlic powder and onion powder must be listed by name on the ingredient label. They cannot legally hide behind the term “natural flavors.” So if you see “natural flavors” but no garlic or onion listed separately, those specific ingredients aren’t present, though other FODMAP-containing vegetables could theoretically be included.
How to Choose a Safe Mayo
Your safest bet is a full-fat mayonnaise with the shortest ingredient list you can find. Look for oil (any type), eggs or egg yolks, vinegar or lemon juice, salt, and mustard. Mustard flour and mustard seed are both low FODMAP. Skip any jar that lists garlic, onion, high fructose corn syrup, or honey.
Light and reduced-fat mayonnaises deserve extra scrutiny. When manufacturers remove fat, they replace it with water, starches, gums, and sweeteners to maintain texture and flavor. That’s where high-FODMAP ingredients tend to creep in. Full-fat versions are simpler and more predictable.
FODY Foods makes a mayonnaise specifically certified as low FODMAP, designed without garlic, onion, or other common triggers. It’s one of the few brands that carries third-party FODMAP certification. Primal Kitchen is another brand frequently recommended in the low FODMAP community for its clean ingredient lists, though you should still verify labels since formulations change.
Vegan Mayo Needs Extra Caution
Vegan mayonnaise replaces eggs with plant-based emulsifiers, and this is where FODMAP risk increases significantly. One common egg substitute is aquafaba, the liquid from canned chickpeas or white beans. Because FODMAPs are water-soluble, the fructans and galactans from the beans leach into the surrounding liquid during canning. That makes aquafaba likely high FODMAP, even though the drained beans themselves have a reduced FODMAP load.
If you eat plant-based and want mayo, look for versions that use something other than aquafaba as the base. Some vegan mayos rely on modified food starch or other thickeners instead, though these haven’t been formally tested for FODMAP content. Reading the full ingredient list is essential, and keeping your serving size small during the elimination phase gives you an extra margin of safety.
Making Your Own
Homemade mayonnaise is the most reliable option if you want zero FODMAP risk. The process takes about five minutes with an immersion blender. You need one egg yolk, about a cup of neutral oil (light olive oil or avocado oil work well), a tablespoon of lemon juice or white vinegar, a pinch of salt, and half a teaspoon of mustard. Blend the yolk with the acid first, then drizzle in the oil slowly while blending until it emulsifies into a thick, creamy spread.
Homemade mayo keeps in the refrigerator for about a week. Because it uses raw egg yolk, use fresh, high-quality eggs and keep it properly chilled. The upside is total control over every ingredient, which matters when you’re in the elimination phase and trying to identify your personal triggers. You can also infuse it with garlic-infused oil (the fructans in garlic don’t dissolve in fat, so garlic-infused oil is low FODMAP) for flavor without the gut consequences.