Is Eggplant Low FODMAP? Serving Sizes, Preparation Methods, and Sorbitol Guide

Eggplant is low FODMAP at approximately 1 cup (75g) per serving, making it a safe and versatile vegetable for people following a low-FODMAP diet. According to Monash University, eggplant contains sorbitol as its primary FODMAP, but at standard serving sizes, the amount is well below the threshold that triggers symptoms. Larger servings push the sorbitol content into moderate territory, so portion awareness is important when eggplant is the star of a dish.

Eggplant — also known as aubergine — is a staple of Mediterranean, Middle Eastern, and Asian cuisines. Its meaty texture and ability to absorb flavors make it an excellent base for satisfying, FODMAP-friendly meals.

Why Does Eggplant Contain Sorbitol?

Sorbitol is a naturally occurring sugar alcohol (polyol) found in various fruits and some vegetables. In eggplant, the sorbitol content is modest at standard servings but becomes relevant at larger amounts. This dose-dependent pattern is similar to avocado, which also contains sorbitol that only becomes problematic at larger portions.

Serving Size	Approximate Weight	FODMAP Status	Sorbitol Level
Small side serving	50g	Low FODMAP	Well within safe range
Standard serving	75g (1 cup diced)	Low FODMAP	Monash-tested safe limit
Large serving	120g	Moderate FODMAP	Approaching threshold
Very large serving	200g+	High FODMAP	Likely to trigger symptoms

For people with known sorbitol sensitivity (discovered during the reintroduction phase), the safe range may be narrower. For people who tolerate sorbitol well, larger portions may be fine. Your individual threshold depends on your polyol sensitivity level.

Preparation Methods: Does Cooking Change FODMAPs?

Cooking eggplant does not alter its sorbitol content in a meaningful way. Sorbitol is heat-stable, so grilling, baking, roasting, stir-frying, and sauteing all preserve the same FODMAP profile. However, there are practical considerations with different cooking methods:

Grilled eggplant: Slice into rounds or lengthwise strips, brush with olive oil (or garlic-infused oil for flavor), season with salt and pepper, and grill for 3 to 4 minutes per side. Grilling evaporates some water, concentrating flavors and slightly increasing the sorbitol per gram of cooked weight. A 75g raw portion becomes roughly 60g after grilling.

Roasted eggplant: Cut into cubes or halves, toss with olive oil, and roast at 200 degrees Celsius (400 degrees Fahrenheit) for 25 to 30 minutes. Roasting produces caramelized, tender eggplant with a sweet, smoky flavor. The same water-loss concentration applies.

Stir-fried eggplant: Dice and stir-fry quickly over high heat with garlic-infused oil, soy sauce, and ginger. This is one of the simplest and most flavorful preparations. The quick cooking retains more moisture than roasting.

Baked eggplant (whole): Pierce a whole eggplant with a fork and bake until collapsed. Scoop out the flesh for dips, spreads, or as a sauce base. This is the traditional method for making baba ganoush.

Breaded and fried (eggplant parmesan): Slice, bread with gluten-free breadcrumbs and egg, and fry or bake. The breading adds some carbohydrate but no significant FODMAPs if using gluten-free crumbs. Top with low-FODMAP marinara sauce (no garlic or onion) and low-FODMAP cheese like mozzarella.

Making FODMAP-Safe Baba Ganoush

Baba ganoush is a popular eggplant dip that can easily be adapted for the low-FODMAP diet:

Ingredients (serves 4, approximately 75g eggplant per person):

• 1 medium eggplant (about 300g)
• 2 tablespoons tahini
• 2 tablespoons garlic-infused olive oil (instead of fresh garlic)
• Juice of 1 lemon
• Salt to taste
• Optional: pinch of cumin, smoked paprika, fresh parsley

Roast the whole eggplant at 220 degrees Celsius (425 degrees Fahrenheit) for 30 to 40 minutes until completely collapsed. Let it cool, scoop out the flesh, and blend with the remaining ingredients. Serve with rice crackers or gluten-free crackers.

The key substitution is using garlic-infused olive oil instead of fresh garlic. Fructans (the FODMAP in garlic) are water-soluble but not oil-soluble, so the oil carries garlic flavor without the FODMAP content.

Eggplant in Mediterranean Cooking

Eggplant is central to many Mediterranean dishes, and most can be adapted for the low-FODMAP diet:

Ratatouille: Traditionally made with eggplant, zucchini, bell peppers, tomatoes, and herbs. The classic recipe includes onion and garlic, but you can substitute the green parts of spring onion and garlic-infused oil. Keep the eggplant portion per serving within the safe range by including plenty of the other vegetables.

Moussaka: A layered dish of eggplant, meat sauce, and bechamel. Use a low-FODMAP meat sauce (omit onion and garlic, use garlic-infused oil and green spring onion tops) and make the bechamel with lactose-free milk. Delicious and surprisingly manageable on the FODMAP diet.

Caponata: A Sicilian sweet-and-sour eggplant dish with tomatoes, capers, olives, and vinegar. Replace the traditional onion with chives and omit garlic (or use infused oil). The sweet element can come from a small amount of sugar or maple syrup instead of honey.

FODMAP Stacking With Sorbitol

If you eat eggplant alongside other sorbitol-containing foods in the same meal, the combined polyol load may exceed your tolerance even if each food individually is within its safe serving. Other sorbitol-containing foods include avocado, sweet corn, sweet potato (at larger servings), and stone fruits like cherries and peaches.

For example, a meal with grilled eggplant, avocado slices, and a side of sweet corn combines sorbitol from three sources. During the elimination phase, be mindful of these combinations. Using FODMAPSnap to log your meals can help you track sorbitol stacking and identify patterns in your symptom triggers.

Nutritional Benefits of Eggplant

Eggplant is a nutritionally valuable addition to the low-FODMAP diet:

• Fiber: Provides both soluble and insoluble fiber to support digestive regularity
• Antioxidants: The deep purple skin is rich in nasunin, an anthocyanin with potent antioxidant and anti-inflammatory properties
• Potassium: Supports blood pressure regulation
• B vitamins: Including B1 and B6
• Low calorie: Only about 20 calories per cup, making it a filling, low-energy food
• Manganese: Important for bone health and metabolism

The skin of eggplant contains the highest concentration of antioxidants, so eat the skin whenever possible. In most cooking methods (grilling, roasting, stir-frying), the skin softens enough to eat comfortably.

Choosing and Storing Eggplant

Selecting: Choose eggplant that feels heavy for its size, with smooth, glossy skin free of wrinkles or brown spots. The flesh should spring back when gently pressed. Avoid eggplant with soft spots, which indicate overripeness and potential bitterness.

Storing: Keep whole eggplant in the refrigerator for up to one week. Cut eggplant oxidizes quickly (turns brown), so use it soon after cutting or toss cut pieces in lemon juice to slow browning.

Salting: Some recipes call for salting eggplant slices before cooking to draw out bitterness and excess moisture. This step is optional with modern eggplant varieties, which are bred to be less bitter, but it can improve texture in fried and grilled preparations.

Key Takeaways

• Eggplant is low FODMAP at 1 cup (75g) per serving — safe as a side dish or component
• The primary FODMAP is sorbitol, which becomes relevant at larger servings
• Cooking method does not change the FODMAP content, but water loss concentrates sorbitol
• Baba ganoush is easy to make FODMAP-safe by using garlic-infused oil instead of fresh garlic
• Watch for sorbitol stacking if combining eggplant with avocado or stone fruits
• The purple skin is rich in antioxidants — eat it for maximum nutritional benefit

Related Articles

• Is Avocado Low FODMAP?
• Is Garlic Low FODMAP?
• Cheese and FODMAPs: Which Cheeses Are Safe?

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This article is for informational purposes only and does not constitute medical advice. The low-FODMAP diet should ideally be undertaken with guidance from a registered dietitian experienced in digestive health. Always consult your healthcare provider before making significant dietary changes.