Before you can ask the question, “Is broccoli low FODMAP?” you have to understand how this cruciferous vegetable holds FODMAPs in different sections of the plant. Doctors and nutritionists encourage people to eat broccoli, but does this hold true for people with IBS?
Can You Eat Broccoli On A Low FODMAP Diet?
The answer to whether broccoli is a low FODMAP vegetable is a bit more complicated than most. As a whole, broccoli is considered low FODMAP in a one-cup serving, according to the Monash University low fodmap research. However, if you’re avoiding FODMAPS, there’s more that you need to know.
According to Monash University, the whole vegetable, including the head and broccoli stems, are low FODMAP when consumed together in a portion that doesn’t exceed 1 cup raw. The broccoli head or the “little tree” parts of broccoli, sometimes called broccoli florets, are also okay in a 1-cup, low FODMAP serving size. The stalks are a different story.
The stalks alone of broccoli are high FODMAP. This is due to the amount of fructose that is concentrated in the stalks. If you’re following a low FODMAP diet, it’s best to avoid eating the stalks on their own. This also includes slaw-style salads with shredded broccoli stalks.
If you’re in the habit of purchasing pre-made salad kits, check the ingredients for broccoli stalks. The FODMAP content can be much higher than you realize when items have more stalks than broccoli florets.
If you have IBS, you don’t have to avoid the stalks altogether. When eaten with the heads, the portion size of broccoli stalks that you’re actually consuming is reduced enough not to cause any problems for most people. You can always just play it safe and crunch on those delicious broccoli florets instead.
Is Broccolini Low FODMAP?
Contrary to what many people think, broccolini isn’t an immature, “baby” form of broccoli. It’s actually a different plant entirely. The plant is a hybrid of broccoli and Chinese broccoli, which makes broccolini.
The whole broccolini, including both the head and the stalk, is low FODMAP as long as you don’t exceed a ½ cup portion size. Anything serving size more than that is high FODMAP due to the fructose content.
Broccolini is the exact opposite of broccoli, with the broccolini heads being high FODMAP and the stalks being low FODMAP in a larger serving size of one cup. Unless you’re eating the broccoli stalk only, stick to a ½ cup portion of broccolini on the low FODMAP diet.
Low FODMAP Broccoli Recipes
Broccoli tastes good on its own, but it’s way better with a few changes from a great recipe. Premade broccoli options at the store can include tons of unnecessary ingredients like excess sodium and high fructose corn syrup. These recipes are quick, easy, and require simple ingredients you probably already have in the kitchen.
If you’re using your own recipe, you should stick to using the oven or steam to cook your broccoli. Other methods require more oil and additives that don’t fit in the FODMAP world.
Spicy Roasted Broccoli
You need just three ingredients and about 20 minutes to prepare this spicy roasted broccoli. It’s good enough to enjoy alone as a snack, or you can add it as a low-FODMAP side dish to a weeknight dinner. If you need a quick, filling meal, add some spicy roasted broccoli to rice noodles and dive in! Reduced sodium soy sauce, low FODMAP garlic-infused olive oil, and siracha add just enough spice and a whole lot of flavor to every bite of broccoli. If you don’t have siracha, you can use red pepper flakes instead.
This recipe is also great for green beans, which are another vegetable that can be low FODMAP in moderation. If you’re sensitive to spice, eliminate the siracha or use less red pepper flakes.
Parmesan Roasted Broccoli
Parmesan roasted broccoli is a crispy way to get your vegetables that might just be better than potato chips! The broccoli is first dipped in whisked eggs, then tossed in a mixture of parmesan cheese and almond flour. It only takes 15-20 minutes for the broccoli to get crispy and delicious in the oven, but you should flip it halfway through so all edges can get crispy.
I’ve also tried this recipe with Brussels sprouts, and it did not disappoint!
Broccoli Salad with Yogurt Dressing
Yogurt may not be the first thing that comes to mind when you think about what to pair with broccoli, but this recipe proves it’s a good match! Choose lactose-free yogurt or plain, plant-based yogurt. Feta cheese, toasted pine nuts, apple cider vinegar, maple syrup, whole grain mustard, and a few other ingredients transform plain broccoli into a creamy, savory salad that tastes almost too good to be healthy!
This salad does take a bit longer to make than the other recipes we mentioned. That’s partially because there are quite a few ingredients and partially because the broccoli has to be cooked, then cooled before the salad can be assembled.
Broccoli with Low FODMAP Ranch
I don’t know about you, but for me, raw broccoli heads dipped in ranch is one of the best ways to eat it. This ranch recipe is much lower in FODMAPs than ranch you buy at the store, so you can dip your broccoli and still remain low FODMAP.
Lactose-free whole milk and mayonnaise are used to create a creamy base, but the magic happens when you add lots of fresh herbs and spices. Chives, dill, parsley, scallions, salt, pepper, dijon mustard, and lemon juice create a ranch dressing that’s better than store-bought, and it’s healthier.
Mix all the ingredients in a medium bowl, transfer the ranch mixture to an airtight container, and store it in the fridge. Trust me; you’ll be using it for more than just broccoli!
FAQs
Is broccoli a low FODMAP food?
The whole broccoli vegetable is low FODMAP at a 1-cup portion. The same portion size of just the broccoli heads is also low FODMAP.
The stalks, on the other hand, are considered high FODMAP on their own, so it’s best to avoid them or only eat them as part of the whole vegetable. Broccolini is another type of low fodmap broccoli, but only if you stick to 1/2 cup or less.
Is broccoli OK for IBS?
According to Monash University, those who are sensitive to FODMAPs should enjoy broccoli in a portion size of 1 cup or less. Everybody is different, and one person with IBS might not be able to tolerate broccoli as well as someone else. Follow the FODMAP guidelines but also listen to your body.
Is cooked broccoli good for IBS?
People with IBS can enjoy cooked broccoli. The FODMAP testing on broccoli says that you stick to 1-cup or less of raw broccoli. Broccoli tends to shrink a little when cooked, so make sure you measure the portion size before it’s cooked and not after.
What’s the healthiest way to cook broccoli?
Broccoli is the healthiest raw, cooked in the oven, or steamed.
Bottom Line
Is broccoli a low-FODMAP food? Our sources say yes, as long as you’re mindful of portion size and avoid eating the stalks on your own. Broccoli is a great source of essential nutrients and is a healthy, delicious low-FODMAP food for you to enjoy.