Egg Yolk

Why egg yolk is rated low

Egg yolk is low FODMAP. The rating is estimated from what it is made of rather than from a measured serving: a yolk is almost entirely protein and fat, with next to no carbohydrate for FODMAPs to come from, so it comes in low at "Any typical portion". That is the honest limit of the answer. Larger amounts than a typical portion are not rated here, and in real life the yolk is rarely the problem anyway: the milk, cream, bread, onion or garlic it gets cooked with usually decides whether the dish stays low.

What changes your risk

• What it is cooked with A yolk whisked into ordinary milk or cream for custard, eggnog or a creamy sauce is no longer a low FODMAP dish, even though the yolk itself has not changed.
• Hidden onion and garlic Aioli, some mayonnaise, carbonara-style sauces and savoury fillings often carry garlic or onion. Read labels for garlic powder, onion powder and "natural flavouring" that lists them.
• Whole-meal load The yolk adds nothing to the FODMAP total, but it often shares a plate with wheat toast, a pastry base or a creamy side. The meal is judged by the sum of everything on it, not by its lowest item.
• Serving size The estimate covers "Any typical portion". A dish built around an unusually large number of yolks sits outside what is rated here, so keep the recipe to ordinary proportions.

What else works

Whole eggs and egg whites sit in the same low place for the same reason, and plain hard cheeses such as cheddar, parmesan and swiss are another low FODMAP way to add richness. The lookalikes that are NOT low are the yolk-based dishes made with high FODMAP partners: custard or crème anglaise made with ordinary milk or cream, eggnog, ice cream, quiche in a wheat pastry case, and garlic-heavy aioli. For a custard or creamy sauce, lactose-free milk does the same job as ordinary milk without the lactose; for a garlicky emulsion, garlic-infused oil carries the flavour without the garlic pieces.

How to keep it low

When separating eggs, cover any yolks you are not using right away and refrigerate them, then use them within a day or two in something you control, such as a lactose-free custard or a homemade mayonnaise made with garlic-infused oil. Shop-bought mayonnaise and hollandaise vary a lot, so check the ingredient list for garlic and onion before treating them as safe. If a recipe calls for yolks plus cream, swap in lactose-free cream or milk and keep the rest of the dish low so the yolk is not undone by its company.

Common questions

is egg yolk low fodmap

Yes. Egg yolk is rated low at "Any typical portion", estimated from what it is made of, since it is mostly protein and fat.

can i eat egg yolks on the elimination phase

Plain egg yolks fit the elimination phase at "Any typical portion". Watch what they are cooked with, because ordinary milk, cream, wheat pastry, onion and garlic are what push yolk dishes over.

is custard low fodmap if it is made with egg yolks

Not when it is made with ordinary milk or cream, because those bring the FODMAPs even though the yolks do not. A custard made with lactose-free milk or cream keeps the dish in line with the yolk.

is mayonnaise low fodmap

It depends on the recipe. The yolk and oil are low, but some mayonnaise and aioli contain garlic or onion, so check the label or make it at home with garlic-infused oil.