Is Cucumber Low FODMAP?

Is Cucumber Low FODMAP?

Yes! Cucumber is low FODMAP. At a serving of ½ cup diced or ⅓ medium cucumber (75g), it is safe for most people following a low FODMAP diet. Both continental (English) and Lebanese cucumber varieties are low FODMAP at this serving size.

However, as servings increase to ½ medium cucumber (¾ cup diced), the FODMAP content rises to moderate, and at ¾ medium cucumber (1¼ cups diced), it becomes high FODMAP.

The good news is that ½ cup of diced cucumber is a generous amount for salads, sandwiches, or snacking, making cucumber a refreshing and safe choice for IBS sufferers.

Safe Serving Sizes

Continental/English Cucumber

Lebanese Cucumber

According to Monash University, both cucumber varieties have similar FODMAP profiles. The continental/English cucumber data is more detailed, but Lebanese cucumbers follow the same pattern - low at smaller servings, increasing to moderate and high as portion sizes grow.

Why Does Cucumber Contain FODMAPs?

Cucumber contains small amounts of fructose, a monosaccharide that can be difficult to absorb when present in excess of glucose. At small to moderate servings (⅓ to ½ medium cucumber), the fructose content is low enough that most people tolerate it well.

As serving sizes increase beyond ½ medium cucumber, the fructose concentration reaches levels that may trigger symptoms in people with fructose malabsorption. When fructose isn’t fully absorbed in the small intestine, it travels to the large intestine where gut bacteria ferment it, producing gas and drawing water into the bowel.

This fermentation process can cause:

• Bloating and gas
• Abdominal pain or cramping
• Diarrhea
• General digestive discomfort

At the recommended low FODMAP serving (⅓ medium or ½ cup diced), the fructose content is minimal and should be well-tolerated by most IBS sufferers.

Tips for Eating Cucumber on Low FODMAP

• Measure your portions - Use measuring cups for diced cucumber or visually estimate ⅓ of a medium cucumber. Once you’re familiar with the portion, it becomes easier to eyeball.

• Peeling is optional - The skin doesn’t affect FODMAP content, but some people find peeled cucumbers easier to digest. The skin contains fiber and nutrients, so keep it if you tolerate it.

• Remove seeds if needed - While seeds don’t change FODMAP levels, some people with sensitive digestion find seedless cucumber easier to tolerate. You can scoop out seeds with a spoon.

• Choose fresh, firm cucumbers - Avoid cucumbers that are soft, wrinkled, or yellowing, as they may be harder to digest.

• Combine wisely - Pair cucumber with other low FODMAP vegetables like carrots, bell peppers, and measured amounts of cherry tomatoes (5 max) in salads.

• Watch dressings and dips - Many cucumber-based dishes use high FODMAP ingredients:

  • Tzatziki: Traditional versions use garlic and regular yogurt (lactose). Make a low FODMAP version with lactose-free yogurt and garlic-infused oil.
  • Ranch dressing: Often contains garlic and onion powder. Choose low FODMAP certified or make your own.
  • Pickles: Check for garlic in the brine. Plain vinegar-based pickles are usually safe.

• Space out consumption - If you have cucumber at lunch, avoid having it again at dinner to prevent FODMAP stacking.

• Pickled cucumbers - Pickles made with vinegar, salt, and dill (no garlic) are low FODMAP in measured amounts. Check labels carefully.

Low FODMAP Alternatives

If you find you’re sensitive to cucumber or want variety, consider these alternatives:

• Celery - Low FODMAP at ⅓ stalk (5cm), provides similar crunch and water content
• Zucchini (raw) - Low FODMAP at ⅔ cup (65g), mild flavor and crisp when fresh
• Bell pepper (green) - Low FODMAP at 1 cup (75g), adds color and crunch
• Radishes - Low FODMAP at 4 medium, peppery and crisp for salads
• Lettuce - All varieties are low FODMAP in generous servings, perfect for salads and wraps
• Jicama - Low FODMAP at ⅓ cup (43g), sweet and crunchy

Recipes Using Cucumber

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

• Classic Cucumber Salad - Slice ⅓ medium cucumber thinly, toss with rice vinegar, a touch of sugar, salt, and fresh dill. Let marinate for 15 minutes. Perfect side dish for grilled proteins.

• Low FODMAP Tzatziki - Grate ½ cup cucumber and squeeze out excess moisture. Mix with lactose-free Greek yogurt, garlic-infused olive oil (not garlic cloves), fresh dill, lemon juice, and salt. Serve with grilled chicken or as a dip.

• Cucumber Water - Add cucumber slices to water with fresh mint or lemon for a refreshing, hydrating drink. Let infuse for 1-2 hours.

• Greek-Style Salad - Combine measured cucumber (⅓ medium, diced) with cherry tomatoes (5 max), Kalamata olives, feta cheese (check lactose or use aged), red onion (use green tops only), and dress with olive oil and red wine vinegar.

• Cucumber Sandwiches - Layer thin cucumber slices on gluten-free or sourdough bread with lactose-free cream cheese, fresh dill, and a sprinkle of salt. Classic and elegant.

• Asian Cucumber Salad - Slice cucumber and toss with rice vinegar, sesame oil, a touch of soy sauce (or tamari), sesame seeds, and fresh cilantro. Add sliced scallion greens (not white parts) if desired.

• Cucumber and Carrot Sticks - Pair cucumber sticks with carrot sticks and serve with low FODMAP hummus (2 tablespoons), peanut butter, or a lactose-free ranch dip.

• Cucumber Gazpacho - Blend cucumber with cherry tomatoes (measured), green bell pepper, olive oil, red wine vinegar, and fresh herbs for a refreshing cold soup.

• Sushi Rolls - Use cucumber sticks in homemade sushi rolls with rice, sesame seeds, and your choice of protein. Avoid imitation crab (contains wheat and sometimes high FODMAP ingredients).

• Buddha Bowl - Add diced cucumber to a bowl with quinoa (⅓ cup), grilled chicken or tofu, shredded carrots, edamame (¼ cup max), and a ginger-sesame dressing.

• Pickles - Make quick refrigerator pickles with cucumber, rice vinegar, water, sugar, salt, dill, and red pepper flakes (no garlic). Store in the fridge for up to 2 weeks.

Buying and Storage Tips

• Choose the right cucumber:

  • Continental/English: Long, thin, usually wrapped in plastic. Fewer seeds and mild flavor.
  • Lebanese: Short, stubby, unwrapped. Crisp texture and slightly sweeter.
  • Regular slicing cucumbers: Medium-sized, darker green skin, more seeds.
  • Persian: Similar to Lebanese, small and sweet.

• Look for firmness - Cucumbers should be firm to the touch without soft spots or wrinkles.

• Store properly - Keep cucumbers in the crisper drawer of your fridge. They last about 1 week.

• Don’t store near ethylene-producing fruits - Keep cucumbers away from bananas, tomatoes, and melons, which can cause them to yellow and spoil faster.

• Cut cucumbers don’t last long - Once cut, wrap tightly in plastic and use within 2-3 days.

Remember, cucumber is a refreshing, hydrating, and safe vegetable on the low FODMAP diet when eaten in appropriate portions. Stick to ⅓ medium cucumber or ½ cup diced, and enjoy this versatile vegetable in salads, sandwiches, dips, and more!