Is Broccoli Low FODMAP?
As someone with a sensitive stomach, finding foods, especially vegetables, that won’t cause discomfort can be a challenge. So it was natural to wonder if one of my favorite vegetables is safe to eat on a low FODMAP diet. Is broccoli low FODMAP?
In this guide, I will explore the FODMAP content of broccoli and how it can be incorporated into your meals. But let’s first understand what FODMAPs are and how they affect people with irritable bowel syndrome (IBS).
What are FODMAPs?
FODMAPs, which stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols, are a group of carbohydrates that can cause digestive issues in individuals with IBS. When consumed, FODMAPs ferment in the gut, leading to symptoms such as bloating, gas, and abdominal pain. When you eliminate these high FODMAP foods in the elimination phase of the low FODMAP diet, these symptoms can be alleviated. FODMAPs can be found in some vegetables, fruits, legumes, and wheat.
Is Broccoli Low in FODMAPs?
If you love broccoli like I do, you will be happy to know that broccoli is low in FODMAPs! According to the Monash University App, which is an extremely helpful tool to use while on the low FODMAP diet, broccoli is low FODMAP. But it does depend on the part of the broccoli you consume and the portion.
Raw broccoli heads
- Raw broccoli (heads only) is low FODMAP in ¾ cup per meal (75 grams).
- Moderate amounts of fructose are found in a 2 ⅔ cup portion or 240 grams.
- High amounts of fructose are found in a 2 ¾ cup portion (270 grams), and is recommended to avoid this amount to prevent symptoms.
Raw broccoli (stalks only)
- Raw broccoli stalks are low in FODMAPs in ⅓ cup serving per meal (45 grams).
- Moderate amounts of fructose are found in ½ cup portion of broccoli stalks (50 grams).
- Avoid ¾ cup portion of raw broccoli stalks due to the high fructose content.
Is Chinese Broccoli Low FODMAP?
Chinese broccoli (Gai Lan) is similar to broccoli raab but is sweeter, leafier, and less bitter. This vegetable is found in Chinese and Asian cuisine. On a low FODMAP diet, you can enjoy raw Chinese broccoli with up to 1 cup chopped or 75 grams. A moderate serving of Chinese broccoli is 250 grams and has a moderate amount of fructans.
Is Broccolini Low FODMAP?
Fun fact! Broccolini is a hybrid between broccoli and Chinese broccoli. It has small florets, long stalks, and a few small leaves. According to the Monash App, raw broccolini heads are low in FODMAPs at 58 grams. One cup of the broccolini heads is high in fructose, so this serving size should be avoided during the elimination phase or if your symptoms are triggered by fructose.
But you can enjoy the raw broccolini stalks in larger portions. One cup (90 grams) of raw broccolini stalks is low in FODMAP. A moderate serving is 3 ½ cups per meal, which is moderately high in fructans. A high serving is 3 ¾ cups (350 grams) and is high in fructans. So, it is recommended to avoid this serving size if you are sensitive to fructans.
Nutritional Benefits of Broccoli
So, now that we know that broccoli can be enjoyed on a low FODMAP diet, let’s learn more about its nutritional benefits. First, this cruciferous vegetable is a rich source of vitamin C, K, folate, and fiber. Vitamin C is known for immune-boosting properties, and vitamin K plays a role in blood clotting. Folate is essential for cell growth and development.
Fiber helps promote healthy digestion and feelings of fullness. The antioxidants in broccoli, in addition to the fiber content, may also help with blood sugar control.
Cooking and Preparing Broccoli on a Low FODMAP Diet
Some healthy ways to cook broccoli and also prevent symptoms if you have IBS include:
- Lightly steaming or sautéing broccoli to maintain its crispness and nutritional value.
- Be mindful of portion sizes to avoid triggering symptoms.
- Avoid adding high FODMAP seasonings or flavors such as garlic, garlic powder, onion powder, or onions.
Incorporating Broccoli into Low FODMAP Recipes
Now that you know how to prepare broccoli for a low FODMAP diet, it’s time to explore some delicious ways to incorporate it. One simple way to incorporate broccoli is to add it to stir-fries or salads. The vibrant green color and crunchy texture can enhance your dishes’ overall taste and appeal.
You can also try roasting broccoli with a drizzle of olive oil, salt, and pepper. Roasting is one of my favorite ways to prepare vegetables because it brings out the natural sweetness. Try this super delicious recipe for Roasted Broccoli and Sweet Potatoes!
Also, try adding it to your favorite low FODMAP soup recipes for an extra boost of fiber and nutrients.
More Low FODMAP Vegetables to Try
While broccoli is a fantastic low FODMAP vegetable, having a variety of vegetables in your diet is always a good idea. Luckily, there are several other low FODMAP vegetables that you can explore. Some examples include eggplant, bell peppers, carrots, lettuce, and spinach.
These vegetables can add nutrients, color, and flavor to your meals while keeping your sensitive digestive system happy. Mix and match different low FODMAP vegetables to create diversity in your meals.
Conclusion
In conclusion, broccoli is an excellent low FODMAP vegetable that those with IBS can safely enjoy. It is low in FODMAPs in the appropriate serving size and highly nutritious. By understanding how to prepare and incorporate broccoli into your meals, you can create delicious and FODMAP-friendly dishes that support your overall health. Remember to listen to your body and adjust your portions accordingly.
