Are olives low FODMAP?
Yes — olives are considered low FODMAP and are generally well tolerated by people following the low FODMAP diet, including those with Irritable Bowel Syndrome (IBS). However, serving size and preparation method matter.
This article explains the science behind why olives are low FODMAP, recommended portions, and how to include them safely in a low FODMAP diet.
🧬 What Makes a Food Low FODMAP?
FODMAPs are fermentable carbohydrates that can trigger digestive symptoms such as gas, bloating, and abdominal pain.
For a food to be classified as low FODMAP, it must either:
- Contain very small amounts of fermentable carbs
or - Contain none at all
Olives fall into the second category.
🫒 Are Olives Low FODMAP? The Scientific Answer
✔️ Yes — olives are naturally low in FODMAPs.
Olives are primarily composed of:
- Healthy fats (mainly monounsaturated oleic acid)
- Fiber
- Water
- Minimal carbohydrate content
Because FODMAPs are carbohydrates, and olives contain very few carbohydrates overall, they do not provide enough fermentable sugars to cause symptoms in most individuals.
📌 Monash University (the authority on FODMAP research) classifies olives as low FODMAP at normal serving sizes.
🥣 Recommended Low FODMAP Serving Sizes for Olives
Different olive types have different ideal portions:
| Olive Type | Low FODMAP Serving | Notes |
|---|---|---|
| Green olives | 6–10 olives | Safest choice |
| Black olives | 15 olives | Very low in FODMAPs |
| Kalamata olives | 8–10 olives | Still low FODMAP |
| Pimento-stuffed olives | 6–8 olives | Check ingredients |
Important: The FODMAP content does not significantly change between varieties, but brining liquids can sometimes introduce triggers.
🧪 Why Olives Are Safe on a Low FODMAP Diet
1️⃣ Almost No Fermentable Carbs
FODMAPs include fructans, GOS, lactose, fructose, and polyols.
Olives contain almost none of these.
2️⃣ High Fat Content = No Fermentation
Their fat composition does not ferment in the gut, meaning olives do not produce gas or draw excess water into the intestine.
3️⃣ Minimal Fiber
Fiber can cause symptoms in some individuals, but olives contain only modest amounts, helping them remain gentle on digestion.
⚠️ When Olives May NOT Be Low FODMAP
Olives themselves are safe — but added ingredients may not be.
Avoid:
- Garlic-marinated olives (high FODMAP)
- Onion-marinated olives
- Olives soaked in high-FODMAP sauces
- Stuffed olives containing cheese, garlic, or non-low-FODMAP vegetables
Tip: Choose olives packed in water, brine, or olive oil, without flavorings.
🥗 How to Add Olives to a Low FODMAP Diet
Olives can be included in:
- Salads (Mediterranean, Greek, quinoa salads)
- Low FODMAP pizza or pasta
- Charcuterie boards
- Rice bowls and nourish bowls
- Side dishes or snacks
They add:
- Flavor
- Healthy fats
- Satiety
- Anti-inflammatory compounds (e.g., polyphenols)
🧠 Scientific Benefits of Olives (Beyond FODMAP Safety)
While olives are praised for being low FODMAP, they also offer additional health advantages:
🍃 Rich in polyphenols
These plant antioxidants support gut lining integrity and reduce inflammation.
❤️ High in monounsaturated fats
Better cardiovascular health and improved lipid profiles.
⚙️ May support better digestion
Gentle on the stomach and unlikely to trigger IBS symptoms.
🔍 FAQ: Are Olives Low FODMAP?
Are olives low FODMAP in oil?
Yes, as long as no garlic or onion is added.
Are black olives low FODMAP?
Yes, and they are one of the lowest-carb varieties.
Are olives okay during the elimination phase?
Absolutely. They’re safe from Phase 1.
Are pickled olives low FODMAP?
Yes — unless pickled with garlic or high-FODMAP spices.
🟢 Conclusion: Are Olives Low FODMAP?
Yes — olives are low FODMAP and safe for most people with IBS or sensitive digestion.
Stick to recommended serving sizes and avoid garlic- or onion-flavored varieties.
Olives make an excellent, gut-friendly addition to a balanced low FODMAP lifestyle.