Are Aubergines Low Fodmap

Aubergines are low FODMAP, which is great news if you’ve been wondering whether you can keep them in your meals while following a low FODMAP diet.
 
In fact, aubergines (also known as eggplants) are considered low FODMAP in reasonable serving sizes, making them a friendly choice for most people with irritable bowel syndrome (IBS) or other digestive sensitivities.
 
They’re commonly recommended in low FODMAP meal plans because they don’t contain high amounts of fermentable carbs that trigger symptoms.
 
So if you’ve been asking yourself, “are aubergines low FODMAP?”, the short answer is yes, and this post will explain why.
 
In this post, we’ll take a closer look at why aubergines are low FODMAP, how many you can safely eat, and how to prepare them without accidentally making them high FODMAP.
 
Let’s get into it.
 

Why Aubergines Are Low FODMAP

Aubergines are low FODMAP, and here’s why:
 

1. They’re Low in Fermentable Carbohydrates

The main reason aubergines are low FODMAP is that they contain very little of the fermentable carbs that cause digestive trouble.
 
FODMAPs are short-chain carbohydrates like fructose, lactose, fructans, galactans, and polyols that ferment in the gut and trigger bloating, gas, and discomfort for sensitive people.
 
Aubergines are naturally low in these compounds, especially fructans, which are the main culprits in many vegetables.
 
That’s why aubergines are low FODMAP and safe for most people following the diet.
 

2. Monash University Lists Them as Low FODMAP

Monash University, the leading authority on FODMAP research, has tested aubergines and confirmed they’re low FODMAP in standard serving sizes.
 
According to Monash, a serving of about 75 grams (roughly ½ cup) of aubergine is low FODMAP.
 
Larger servings may creep into moderate FODMAP territory, so portion control still matters.
 
But in normal amounts, aubergines are low FODMAP and well tolerated.
 

3. They’re Mostly Water and Fiber

Aubergines are made up of mostly water, along with some fiber, vitamins, and minerals.
 
The fiber in aubergines is mostly insoluble, which doesn’t ferment the way FODMAPs do.
 
That means aubergines are low FODMAP because their fiber content doesn’t feed gut bacteria in the same way high FODMAP foods do.
 
So you get the nutritional benefits without the bloating.
 

How Many Aubergines Can You Eat on a Low FODMAP Diet?

Since aubergines are low FODMAP, you can enjoy them regularly, but portion size still matters.
 

1. Stick to About 75 Grams per Serving

A single serving of aubergine, around 75 grams or ½ cup, is considered low FODMAP.
 
This amount is enough for adding to stir-fries, curries, or roasting as a side.
 
If you eat more than this in one sitting, you might be pushing into moderate FODMAP levels.
 
So keep an eye on portions if you’re sensitive.
 

2. You Can Eat It Daily in Small Amounts

Because aubergines are low FODMAP in small servings, you can include them daily without issue for most people.
 
Just avoid stacking them with other moderate or high FODMAP foods in the same meal.
 
That way, aubergines stay low FODMAP and won’t overwhelm your gut.
 

3. Watch Out for Large Portions

Eating a whole large aubergine in one meal could tip you into moderate FODMAP intake.
 
That doesn’t mean aubergines aren’t low FODMAP, just that quantity matters.
 
Stick to the recommended serving size to keep aubergines low FODMAP and symptom-free.
 

How to Prepare Aubergines Without Making Them High FODMAP

Aubergines are low FODMAP on their own, but what you cook them with can change that.
 

1. Avoid High FODMAP Ingredients

Garlic and onions are common in aubergine dishes, but both are high FODMAP.
 
Use garlic-infused oil or the green tops of spring onions instead to keep things low FODMAP.
 
That way, your aubergine dish stays low FODMAP and still tastes great.
 

2. Skip Certain Sauces and Seasonings

Some sauces, like those with high fructose corn syrup or honey, can add FODMAPs.
 
Stick to simple seasonings like salt, pepper, herbs, and low FODMAP vinegars.
 
This keeps aubergines low FODMAP and safe for your gut.
 

3. Roast, Grill, or Sauté Simply

Roasting, grilling, or sautéing aubergines in garlic-infused oil keeps them low FODMAP.
 
Avoid breading them with wheat flour or piling on high FODMAP cheeses.
 
Simple cooking methods preserve the low FODMAP status of aubergines.
 

4. Pair With Other Low FODMAP Foods

Combine aubergines with low FODMAP veggies like zucchini, carrots, or bell peppers.
 
Add low FODMAP proteins like chicken, tofu, or fish.
 
This keeps your whole meal low FODMAP and aubergine-friendly.
 

So, Are Aubergines Low FODMAP?

Aubergines are low FODMAP, which means you can enjoy them on a low FODMAP diet without worrying about digestive flare-ups.
 
They’re low in fermentable carbs, confirmed by Monash University, and safe in servings of about 75 grams.
 
Just be mindful of portion sizes and avoid cooking them with high FODMAP ingredients like garlic and onions.
 
With simple preparation, aubergines remain low FODMAP and a tasty addition to your meals.
 
Hope this post has helped you understand why aubergines are low FODMAP and how to enjoy them safely.