Wheat Germ Oil

Low FODMAP

Typical portion

Any typical portion Low

Wheat germ oil is Low FODMAP, a pure pressed oil where the wheat's fermentable carbs simply don't come along for the ride.

Pressing wheat germ yields essentially pure fat, and FODMAPs are water-soluble, so they stay behind rather than carrying into the oil, keeping it comfortable at any typical portion despite its wheat origin.

Use it freely for its nutty flavor drizzled over finished dishes, and know that oil pressed from a grain doesn't carry that grain's FODMAPs.

Why wheat germ oil is rated low

Yes, wheat germ oil is low FODMAP. It is pressed from the germ of the wheat kernel, and what comes out is essentially pure fat. FODMAPs are carbohydrates that dissolve in water rather than oil, so the parts of wheat that make bread and pasta a concern stay behind in the pressed solids instead of travelling into the bottle. That is why it rates LOW at "Any typical portion" despite coming from wheat. The rating is estimated from what it is made of rather than from a measured serving, and low here means low at a typical portion used the way oil is normally used, not a licence to pour without limit.

What changes your risk

Portion size The rating covers "Any typical portion", the kind used as a drizzle or in a dressing. It does not speak to unusually heavy use, so treat a typical portion as the frame.
Oil versus the grain A pure, clear pressed oil is what this rating describes. Wheat germ flakes or toasted granules are the solid part of the grain, a different food, so the oil's rating does not carry over to them.
What it is blended into Bottled dressings, marinades and dips that list wheat germ oil can also contain garlic, onion, honey or fruit juice concentrate. The oil itself stays low, but those other ingredients set the FODMAP load of the bottle.
The rest of the plate Oil adds essentially no FODMAPs, but the dish it dresses can. Drizzling it over ordinary wheat pasta or a lentil salad does not make that meal low, so judge the total FODMAP load of the whole meal rather than the oil alone.

What else works

Other plain pressed oils such as olive, canola and rice bran oil sit in the same place, since an oil is fat rather than carbohydrate. Garlic-infused oil is a useful companion when you want savoury depth, because it carries the garlic flavour without the water-soluble FODMAPs, as long as no solid garlic pieces are left in it. The lookalikes that are not low are the wheat foods themselves: ordinary wheat bread, pasta, couscous and crackers do not share the oil's rating, and wheat germ flakes are a different food from the oil. If it is a wheaty loaf you are after, traditional sourdough spelt or wheat bread and gluten free bread are the options that fit the role.

How to keep it low

Wheat germ oil has a delicate, nutty flavour that is best used unheated: whisk it into a vinaigrette with lemon juice and chopped chives, or drizzle it over roasted potatoes, steamed green beans or a rice bowl once they are off the heat. Keep the bottle tightly capped somewhere cool and dark, and refrigerate it after opening if the label suggests it, since it can turn stale. When buying, choose a bottle that lists only wheat germ oil, and check any flavoured or blended version for garlic or onion pieces, which would bring FODMAPs back in.

Common questions

is wheat germ oil low fodmap

Yes. Wheat germ oil is low FODMAP at "Any typical portion". The rating is estimated from what it is made of: a pure oil is fat, and the FODMAPs in wheat do not carry into it.

can you have wheat germ oil on the elimination phase

A plain, pure wheat germ oil fits the elimination phase at "Any typical portion". Check blends and dressings for added garlic, onion or honey, which change the picture.

is wheat germ the same as wheat germ oil for fodmap

No. The oil is the pressed fat, while wheat germ flakes are the solid part of the grain, so the oil's low rating does not transfer to them.

what oil can i use on a low fodmap diet

Plain pressed oils such as wheat germ, olive and canola oil are fat rather than carbohydrate. Garlic-infused oil adds savoury flavour without the garlic's FODMAPs, as long as no solid pieces are left in it.

Learn more

Informational only, not medical advice. Individual tolerance varies. Talk to a healthcare professional or a dietitian for personal guidance.

Wheat Germ Oil is an estimated rating: it is inferred from the food's ingredients and composition and cross-checked, not measured directly in the papers below. The low, moderate and high cutoffs are still those of Varney et al. (2017).

References

Fructan and free fructose content of common Australian vegetables and fruit. Muir et al. (2007), J. Agricultural and Food Chemistry 55(16):6619-6627.
Measurement of short-chain carbohydrates in common Australian vegetables and fruits by HPLC. Muir et al. (2009), J. Agricultural and Food Chemistry 57(2):554-565.
Quantification of fructans, galacto-oligosaccharides and other short-chain carbohydrates in processed grains and cereals. Biesiekierski et al. (2011), J. Human Nutrition and Dietetics 24(2):154-176.
Dietary sorbitol and mannitol: food content and distinct absorption patterns. Yao et al. (2014), J. Human Nutrition and Dietetics 27(Suppl 2):263-275.
FODMAPs: food composition, defining cutoff values and international application. Varney et al. (2017), J. Gastroenterology and Hepatology 32(Suppl 1):53-61. Supplies the low, moderate and high cutoffs used on this page.