Is Broccoli Low FODMAP?

Is Broccoli Low FODMAP?

Broccoli heads (florets) are low FODMAP. At a serving of ¾ cup (75g) of broccoli heads only, it is safe for most people following a low FODMAP diet. The heads remain low FODMAP up to about 2 cups, becoming moderate at higher amounts.

However, broccoli stalks are high FODMAP even in small servings. The stalks contain significantly higher levels of fructose than the florets, making them problematic for people with IBS. During the elimination phase, it’s best to stick with the florets and discard or compost the stalks.

Safe Serving Size

Broccoli Heads (Florets)

Broccoli Stalks

According to Monash University, the safe low FODMAP serving size is ¾ cup (75g) of broccoli heads. The stalks should be limited to ⅓ cup (42g) or avoided entirely during the elimination phase.

Interestingly, you can eat multiple servings of broccoli heads throughout the day, as Monash notes that broccoli heads remain low in FODMAPs even in larger serving sizes (up to 500 grams have been tested). Just be mindful of overall vegetable intake and variety.

Why Does Broccoli Contain FODMAPs?

Broccoli contains fructose, a monosaccharide that can be difficult to absorb when present in excess of glucose. The concentration of fructose varies significantly between different parts of the broccoli plant.

Broccoli stalks have a much higher concentration of fructose compared to the heads. This is why even small amounts of stalks (¾ cup) register as high FODMAP, while you can eat 2 cups of heads and only reach moderate FODMAP levels.

When fructose is not fully absorbed in the small intestine, it travels to the large intestine where gut bacteria ferment it. This fermentation process produces gas and can draw water into the bowel, causing symptoms like bloating, gas, abdominal pain, and diarrhea in people with IBS.

At smaller servings of broccoli heads (¾ cup), the amount of fructose is low enough that most people can tolerate it without symptoms. As the serving size of heads increases to 2+ cups, the fructose content rises, increasing the likelihood of symptoms.

Tips for Eating Broccoli on Low FODMAP

• Choose florets over stalks - Cut broccoli into florets and remove most of the stalk. If you want to use some stalk, peel off the tough outer layer and use only a small amount of the tender inner core.

• Measure your portions - Use measuring cups to ensure you’re staying within the ¾ cup guideline, especially when starting the diet. Once you know what ¾ cup looks like, it becomes easier to eyeball.

• Cook thoroughly - While cooking doesn’t reduce FODMAP content, well-cooked broccoli is easier to digest than raw. Steaming, roasting, or sautéing are all good options.

• Don’t overdo it - Even though broccoli heads can be eaten in larger servings, eating too much in one sitting may cause gas and bloating simply due to the fiber content, not the FODMAPs.

• Pair wisely - Combine broccoli with low FODMAP proteins and grains rather than stacking multiple moderate or high FODMAP vegetables in one meal.

• Check restaurant dishes - Stir-fries and mixed vegetable dishes often include broccoli stalks. Don’t be afraid to pick them out or ask for florets only.

• Freeze extras - Cut fresh broccoli into florets and freeze in ¾ cup portions for easy meal prep.

Low FODMAP Alternatives

If you find you’re sensitive to broccoli or want more vegetable variety, consider these alternatives:

• Green beans - Low FODMAP at 15 beans (75g), with a similar bright green color and satisfying crunch.
• Bok choy - Low FODMAP at 1 cup (75g), perfect for stir-fries where you might typically use broccoli.
• Zucchini - Low FODMAP at ⅔ cup (65g), offers a mild flavor and can be roasted or sautéed.
• Spinach - Low FODMAP at 1½ cups (75g) raw, packed with nutrients and very versatile.
• Green bell pepper - Low FODMAP at 1 cup (75g), adds color and crunch to meals.
• Carrots - Low FODMAP at 1 small carrot (75g), can be roasted alongside or instead of broccoli.

Recipes Using Broccoli

Looking for ways to enjoy broccoli safely on your low FODMAP diet? Here are some ideas:

• Roasted Broccoli - Toss ¾ cup broccoli florets with olive oil, salt, and pepper. Roast at 425°F for 20-25 minutes until crispy and slightly charred.

• Broccoli Stir-Fry - Sauté measured broccoli florets with carrots, red bell pepper, and your choice of protein in a low FODMAP stir-fry sauce (made with soy sauce or tamari, ginger, and a touch of brown sugar).

• Broccoli Rice Bowl - Add steamed broccoli florets to a bowl with white rice, grilled chicken, cucumber, and a drizzle of sesame oil.

• Broccoli and Cheese - Steam broccoli florets and top with lactose-free cheese or a small amount of aged cheddar (which is naturally low in lactose).

• Low FODMAP Broccoli Salad - Combine raw or blanched broccoli florets with diced cucumber, cherry tomatoes (5 max), sunflower seeds, and a mayonnaise-based dressing.

• Broccoli Frittata - Add chopped broccoli florets to eggs with spinach, lactose-free cheese, and herbs for a protein-rich breakfast or lunch.

Remember, the key to enjoying broccoli on a low FODMAP diet is choosing the heads over the stalks and measuring your portions. With these simple guidelines, broccoli can remain a nutritious and delicious part of your low FODMAP eating plan.