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Egg Whites
Albumen
Low FODMAP
High Protein
Safe for Most People
Fresh egg whites in a bowl

FODMAP/SIBO Rating

Safe

Serving Size Consideration: 2-3 egg whites

Safe Serving Size: Up to 4-5 egg whites

Active Compounds: Protein albumin, no FODMAPs present

Fermentation Level:
Very Low

Digestive Impact

Why it's problematic: Rarely

Specific symptoms: Generally well-tolerated with minimal digestive impact

Typical reaction time frame: If reactions occur, usually within 1-2 hours

Individual variation: Some may have egg allergies unrelated to FODMAPs

Safe Alternatives

tofu

Tofu

greek yogurt

Greek yogurt

salmon

Salmon

Substitution ratio: 1 egg white (33g) = 40g tofu or 30g greek yogurt

Processing Effects

Cooking does not affect FODMAP content

Can be frozen without changing FODMAP levels

Stacking Considerations

Avoid combining with:

  • protein powder
  • protein bars

Safe complementary foods: Can be safely combined with most low FODMAP foods including vegetables and grains

Reintroduction Guidelines
  1. Start with 1 egg white
  2. If tolerated, increase to 2 egg whites
  3. Can be consumed daily if well-tolerated

Signs of success: No digestive discomfort, bloating, or other IBS symptoms after consumption

Hidden Sources

Common products containing garlic:

  • protein bars
  • protein shakes
  • baked goods
  • meringues

Alternative names: albumen, egg protein, dried egg whites

Individual Variables

Factors affecting tolerance:

  • Overall protein intake
  • Cooking method
  • Individual egg allergies
  • Time of consumption

Tip: Best consumed as part of a balanced meal rather than on empty stomach