Is Eggplant Low FODMAP? A 2025 Guide to Gut-Friendly Vegetables

This guide covers everything you need to know about eggplant’s FODMAP status, safe portion sizes, preparation tips, and how to enjoy it without triggering symptoms.

🍆 Is Eggplant (Aubergine) Low FODMAP?

Yes—eggplant is low FODMAP in moderation.
According to Monash University, a serving of up to 1 cup (75g) of cooked eggplant is considered low FODMAP and generally safe for most people during the elimination phase of the diet.

Larger servings (e.g., over 180g) can become high in sorbitol, a polyol that can cause digestive distress for those sensitive to it.

🌿 Nutritional Benefits of Eggplant

Eggplant isn’t just FODMAP-friendly in the right portions—it’s also packed with beneficial nutrients:

• High in fiber
• Rich in antioxidants, particularly nasunin from the skin
• A source of vitamin B1, B6, and potassium
• Low in calories, making it a great option for balanced meals

Its mild, slightly earthy flavor also makes it an ideal base for absorbing spices, herbs, and low FODMAP marinades.

⚠️ How Eggplant Becomes a FODMAP Issue

The key factor with eggplant is portion size. Here's when it can cause trouble:

• Consuming more than 75g in a sitting can increase sorbitol intake
• Dishes like ratatouille or eggplant Parmesan may include onions, garlic, or high-FODMAP tomato sauces
• Some grilled or marinated versions include fructose-based sweeteners or soy-based dressings

Always check what ingredients the eggplant is cooked or served with, especially in restaurant dishes.

👨‍🍳 Low FODMAP Recipe: Roasted Eggplant with Lemon & Za'atar

This savory, plant-based dish brings out eggplant’s natural richness while keeping things easy on digestion.

Ingredients:

• 1 medium eggplant (use up to 75g per serving)
• 1 tbsp garlic-infused olive oil (FODMAP-friendly)
• 1/2 tsp sea salt
• Juice of 1/2 lemon
• 1 tsp za’atar (a Middle Eastern spice blend—check for FODMAP-safe ingredients)
• Optional: Chopped parsley or pomegranate seeds for garnish

Instructions:

1. Preheat oven to 400°F (200°C).
2. Cut eggplant into cubes or rounds and toss with garlic-infused oil and salt.
3. Roast on a baking tray for 25–30 minutes, flipping halfway through.
4. Drizzle with lemon juice and sprinkle with za’atar.
5. Serve warm or cold with a side of quinoa or a low FODMAP salad.

🧠 Why Eggplant Works in a 2025 Low FODMAP Lifestyle

Eggplant fits well into the modern low FODMAP kitchen because it’s:

• Versatile—great for grilling, roasting, or blending into dips
• Budget-friendly and widely available year-round
• Plant-based, making it a staple for vegetarian and vegan FODMAP followers
• Neutral in flavor, perfect for absorbing spice blends and infused oils

In 2025, dietary diversity and plant-powered eating are front and center—and eggplant fits that bill without compromising your gut health.

Final Thoughts: Is Eggplant IBS-Friendly?

Yes—eggplant is low FODMAP when served in appropriate portions. Stick to 75g per serving, avoid pairing with garlic, onion, or rich sauces, and you can enjoy its unique texture and flavor without triggering symptoms.