Is Celery Low FODMAP?
If you’ve been struggling with Irritable Bowel Syndrome (IBS) and have heard of the low FODMAP diet, you may have wondered, is celery low FODMAP? Celery is a crunchy and refreshing vegetable and makes a healthy snack. But if you have IBS, let’s discover if celery is healthy for you.
As a registered dietitian who is personally familiar with IBS symptoms, my mission is to provide a guide to help you improve your digestive health.
What is a Low FODMAP Diet?
Before we go into the specifics of the FODMAP content of celery, let’s understand what a low FODMAP diet entails. FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These carbohydrates can be poorly absorbed in the small intestine, leading to symptoms such as gas, bloating, abdominal pain, and changes in bowel movements.
When on a low FODMAP diet, you will eliminate the intake of high FODMAP foods for 2-6 weeks to alleviate IBS symptoms. This elimination phase is followed by a reintroduction phase, where individual FODMAP groups are gradually reintroduced to help you identify your specific food triggers. It is essential to follow the low FODMAP diet under the guidance of a registered dietitian or healthcare professional specializing in IBS.
Is Celery Low FODMAP?
According to Monash University, the leading authority on the low FODMAP diet, celery is considered high in FODMAPs. Celery was recently retested, and here is the most recent information.
- Two medium stalks of raw celery (78 grams) are high in the FODMAP mannitol.
- Two medium stalks (75 grams) are moderately high in mannitol.
- A low FODMAP serving of celery is 51 grams, roughly 1 ⅓ stalk of a medium stalk.
Mannitol is a type of polyol, which is a sugar alcohol that can be poorly absorbed in the small intestine. However, if you can tolerate mannitol during the reintroduction phase of the low FODMAP diet, then you can eat the portion size you can handle.
Monash has not tested celery juice. However, I recommend avoiding drinking celery juice if you have IBS since it is a more concentrated form of carbohydrates and may cause uncomfortable digestive symptoms.
Low FODMAP Alternatives to Celery
If you find that celery triggers your IBS symptoms or want other options, consider several FODMAP-friendly alternatives. These options can provide similar flavors and textures without causing digestive issues.
- Cucumber is a crisp and hydrating fruit that makes an excellent substitute for celery in salads and a crunchy snack. Raw cucumber is low FODMAP in up to half a cup per meal (75 grams).
- Bell peppers are delicious both raw and cooked, offering a satisfying crunch and providing vibrant color and flavor to a wide range of dishes and salads. Bell peppers are low in FODMAPs, with a serving of ½ cup per meal or ⅓ of a bell pepper (75 grams).
- Zucchini is another versatile vegetable that can be spiralized, sautéed, or grilled as a low FODMAP alternative to celery. Zucchini is low FODMAP in ⅓ cup per meal, chopped or 65 grams.
- Fennel has a similar look when chopped, making it a great substitute. The fennel bulb is low in FODMAPs, with one serving being ½ cup (48 grams) per meal.
Tips for Following a Low FODMAP Diet
Following a low FODMAP diet can be challenging at first, but it can become more manageable with some guidance and planning. Here are some tips to help you on your low FODMAP journey:
- Consult with a registered dietitian who specializes in the low FODMAP diet.
- Keep a food diary and track your symptoms to help you identify trigger foods. The Monash app has a journal built right into it, making it super easy.
- Explore FODMAP-friendly recipes to make the elimination phase easier. Now, more resources for low FODMAP recipes are available, such as this blog and other low FODMAP recipe blogs, Facebook groups, and the Monash app.
- Once you have completed the elimination phase, slowly reintroduce the FODMAP groups to identify your triggers. This can also be done using the Monash app.
Conclusion
Celery is high in FODMAPs unless eaten in moderation. If you can tolerate celery and mannitol during the reintroduction phase, you can adjust your portions to your tolerance. However, if you find that celery triggers your IBS symptoms, there are plenty of low FODMAP alternatives to enjoy instead!
