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Dr. Rachel’s FODMAP Facts: Fats and IBS

Published: August 19, 2025
by: Dr. Rachel Pauls

The low-FODMAP diet was designed to reduce symptoms of IBS, by reducing certain carbohydrates that trigger symptoms.

While it is a medically proven treatment, it is not technically a ‘diet’. It is not inherently ‘low-fat’, or ‘fat-free’.

In fact, most fats contain zero FODMAPs.

Let me explain, by starting with a little background on the low-FODMAP diet.

For my tips on eating out on the low-FODMAP diet, see these posts:

What are FODMAPs?

The acronym FODMAP was coined in around 2006, to encompass a group of fermentable carbohydrates that frequently cause digestive issues in IBS patients. These were first described at Monash University in Australia.

The low-FODMAP diet served to eliminate all those noxious carbohydrates, in order to eliminate the gas, bloating, constipation, and diarrhea associated with them.

FAT is not a carbohydrate, and is not one of the FODMAPs restricted.

“FODMAPs are carbohydrates. Fats do not contain carbohydrates”

So, you may ask, why do people perceive that the low-FODMAP diet restricts fats?

I believe there are two reasons for this:

Fat is an IBS trigger:
- Higher fat and greasy foods are often related to uncomfortable IBS symptoms, due to the impact they have on our digestion
Perceptions about the low-FODMAP diet
- As a medically proven program to reduce IBS, many assume that the low-FODMAP diet also restricts fats

Now, don’t misunderstand me. I believe that eating for IBS should involve reducing fat intake. As well as avoiding other irritants, and inflammatory foods.

“I believe that eating for IBS should involve reducing fat intake”

However, we are individuals, with our own tolerances. From a FODMAP standpoint, fat is allowed, even in the elimination phase.

The only accurate resource regarding FODMAP levels are the two scientifically supported apps. These include the Monash Uni app, and the FODMAP Friendly app. I suggest you get both to have constant access to the knowledge you need. Be aware that serving sizes for items on these apps are ‘overlaid’ with Australian healthy eating guidelines. Cutoff amounts do not reflect FODMAPs alone.

One of the reasons I was inspired to write my 2 books, was to guide people through the low-FODMAP diet, from elimination to personalization. Click this link to see them on Amazon!

Low-FODMAP Fat Options

Regardless of whether you restrict fat, it is still an important component of cooking and baking.

Butter

Although butter is made from cow’s milk, it is very low in carbohydrates, and the FODMAP lactose. Thus, it is considered low-FODMAP (per FODMAP Friendly you may ‘eat freely’). I suggest 1-2 tablespoons per serving.

Butter has a low smoke point (about 300F), and is not recommended for high-heat cooking.

Olive Oil

Olive oil is free of carbohydrates. It is considered a ‘healthier’ fat, and is a component of the Mediterranean Diet.

Olive oil also has a low smoke point (about 400F), but can be suitable for some cooking, to dip bread, or make dressings.

Avocado Oil

Avocado oil contains no FODMAPs. I love using avocado oil due to its healthy properties, and high smoke point (over 500F).

Nut, Seed and Vegetable Oils

All other pure oils are naturally FODMAP free. Nut, seed and vegetable oils are high-heat oils that are suitable for frying and cooking.

Infused Oils

Infused oils (onion, garlic, mushroom) are often used in low-FODMAP recipes. Since the carbohydrates are not soluble in an oil base, they are a great way to add flavor to your food, without the tummy-upset. A small amount goes a long way!

Check out these other informative articles:

Or over 600 more low-FODMAP & gluten-free recipes!

Be healthy and happy,

Rachel Pauls, MD

This article is based on the available FODMAP data at time of posting

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