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 that is personally familiar with the symptoms of IBS, my mission is to provide a guide for you to 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 of gas, bloating, abdominal pain, and alterations 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. Here are portion sizes to consider:
- Two medium stalks of raw celery (75 grams) are high in the FODMAP mannitol.
- Only one-third of a medium celery stalk (15 grams) is moderately high in mannitol.
- A low FODMAP serving of celery is 10 grams, roughly one-quarter of a medium stalk.
Mannitol is a type of polyol which are sugar alcohols 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 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 raw or cooked, give a satisfying crunch, and provide vibrant color and flavor to all types of cooked dishes or salads. Bell peppers are low in FODMAPs in a serving of ½ cup per meal or ⅓ bell pepper (75 grams).
- Zucchini is another versatile vegetable that can be spiralized, sautéed, or grilled for 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 in a serving of ½ cup per meal or 48 grams.
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 right in the app, 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, which can also be done in the Monash app.
Conclusion
Celery is high in FODMAPs unless eaten in very small portions. 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!
