Is Broccoli Low Fodmap? Exploring The Facts

Is broccoli low FODMAP? I’ll start with a simple answer – yes!

In certain amounts, broccoli is low FODMAP. However, you can’t consume unlimited servings, and the amount you can eat should vary according to the part of broccoli you are consuming. Perhaps this tasty veggie causes a lot of confusion in the FODMAP world. In fact, most of the time, broccoli is portrayed as a vegetable that those with gut problems should avoid.

I am here to guide you on the ins and outs of this nutritious vegetable and its impact on your health. Let’s get to it!

Is Broccoli Okay for IBS?

Some carbohydrates can trigger symptoms like constipation and bloating in those with irritable bowel syndrome (IBS) (1). These compounds are called FODMAPs: fermentable oligosaccharides, disaccharides, monosaccharides and polyols. They are present in certain fruits, vegetables, grains, dairy products, legumes, and other foods.. People with IBS are sometimes recommended to go on a low FODMAP diet, where they temporarily eliminate these foods, then reintroduce them one by one to determine which particular foods trigger their symptoms  (2).

Broccoli, like other cruciferous vegetables, can be tricky for people with irritable bowel syndrome (IBS). It is loaded with nutrients but contains FODMAP fructose. Tests performed by Monash University reveal that the fructose content is different for broccoli stalks and broccoli heads (3). The amounts that you can safely eat differ for heads and stalks:

• Broccoli heads or florets are considered low FODMAP if consumed 75 grams or 3/4 cup. However, the fructose content becomes moderate if you eat 240 grams (2 2/3 cups) or more broccoli heads.
• Broccoli stalks are low FODMAP in servings of 45 grams or 1/3 cup. Consuming 50 grams or more of broccoli stalks results in moderate fructose.

The figures show that broccoli heads become high in fructose at a relatively large serving of 240 grams. This indicates that you may eat more than 75 grams of broccoli in a serving. Still, it is recommended that you don’t exceed 240 grams, to be on the safe side. The good news is that broccoli heads or florets can be considered a low FODMAP food, and you can enjoy this delicious vegetable in many ways.

The safe amount of broccoli stalks, when wanting low FODMAP, is lower. It is best to stick to 45 grams (about 1/3 cup) of stalks. If you know fructose doesn’t bother you, you can try eating more broccoli stalks or heads.

Typically, foods that ferment in the colon can cause negative side effects, if you are prone to IBS or IBD. The issues you may face include cramps, bloating, or gas. Oftentimes, the patients work with their physician and dietitian to remove most of these foods for a set amount of time. They can slowly add them individually to determine which foods trigger the problems. One should not opt for a low FODMAP diet alone or stay in the elimination phase for prolonged periods.

Do you think that fructose isn’t a problem for you? If yes, then you can move forward and experiment with large servings of broccoli stalks, their heads, or both of them combined.

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What Are Other Types of Broccoli and Their Impact on IBS?

Broccoli also comes in other varieties, each with a different nutritional profile and potential effects on IBS. Monash University has also tested baby broccoli/broccolini and Gai lan or Chinese broccoli (4). Recommended serving sizes of different broccolis are here:

• Broccolini Heads: These can be categorized as low FODMAP in the serving size of 58 grams. They contain moderate fructose, serving at 87 grams or more.
• Broccolini Stalks: These are low FODMAP in the serving size of 90 grams. It contains moderate fructose in the serving size of 320 grams or more.
• Gai Lan/Chinese Broccoli: These are considered low FODMAP in the serving size of 75 grams or 1 chopped cup. They contain a moderate amount of fructans in the serving size of 285 grams, which is 4 1/4 cup or more.

After evaluating the figures provided by Monash University, we can say that Gai Lan or broccolini can be low FODMAP at certain serving sizes.  When reintroducing, start with small amounts of any vegetable and gradually increase to see how your body reacts. Boiling the vegetables might help remove some of the FODMAPs which are water soluble.

Is Cooked Broccoli High in FODMAP?

Cooked broccoli is generally considered moderate in FODMAPs. The FODMAP content can vary, according to the size and specific part of the broccoli consumed:

• A 75-gram cup of cooked broccoli heads or florets is considered low FODMAP. However, eating 240 grams (about 2 ⅔ cups) or more will result in moderate FODMAPs, due to the fructose content.
• A 45-gram (⅓ cup) serving of cooked broccoli stalks is also considered low FODMAP. Eating 50 grams or more will result in a moderate amount of FODMAPs.

Stating these numbers is easy. However, ensuring that you don’t exceed the FODMAP limit could be challenging. If you fancy eating some broccoli and keep it low FODMAP, you should check out these recipes:

Low FODMAP Sheet-Pan Broccoli, Cheese, and Rice Casserole

Servings: 12
Preparation time: 5 minutes

Ingredients

• 2 cups cooked Basmati rice
• 2 & ½ cups frozen broccoli heads (chopped)
• ½ cup (1 stick) unsalted butter
• 8 ounces shredded sharp cheddar cheese
• 8 ounces of lactose-free sour cream
• 1 cup low-FODMAP milk
• 1 teaspoon kosher salt (add more if needed)
• 1 teaspoon granulated sugar
• 1 tablespoon chopped green scallion tips or chives
• 4 ounces chopped low-FODMAP, gluten-free bread (bite-sized pieces)
• 1/4 cup low-FODMAP, gluten-free breadcrumbs
• Olive oil (for greasing the pan)
• Grated Parmesan cheese (optional for topping)

Directions

1. Set your oven to 400°F and use olive oil to grease a baking sheet with a rim.
2. In a large skillet, melt butter over medium-low heat. Add scallion tips or chives and sugar, stirring until butter caramelizes (15-20 minutes).
3. Stir the chopped bread into the butter mixture and sauté for 10 minutes until toasted. Set this aside, covered.
4. If using frozen broccoli, defrost it in the skillet and set aside.
5. Mix cooked rice, broccoli, cheese, sour cream, milk, and salt in a large bowl.
6. Stir in the butter-bread mixture until well combined.
7. Spread the mixture onto the greased baking sheet and sprinkle with breadcrumbs and Parmesan (optional).
8. Bake for 30 minutes until bubbly and slightly browned.
9. Serve immediately, adding more salt if needed.

This recipe is the courtesy of rachelpaulsfood.com.

Read more: Low FODMAP Desserts You Need To Try

Chicken and Broccoli Pasta

Servings: 4
Preparation time: 25 – 30 minutes (excluding the baking time)

Ingredients

• Pasta (gluten-free)
• 500g diced chicken breast
• 3 cups broccoli florets
• 2 cups diced Kent/Japanese pumpkin
• 1 cup shredded mozzarella
• 1 cup lactose-free milk
• 1 cup low FODMAP chicken stock (i.e. no garlic or onion)
• ¼ cup butter
• ¼ cup gluten-free flour
• 1 tablespoon garlic-infused olive oil

Directions

1. Set oven to 180°C / 350°F and grease a casserole dish.
2. In a frying pan, heat garlic olive oil, and cook diced chicken until done (about 6 minutes), then set aside.
3. While the chicken is cooking, boil water in a large pot for pasta. Cook pasta according to package instructions.
4. With 1-2 minutes of pasta cooking time left, add diced pumpkin and broccoli florets to the pot. Drain everything together and keep it in the pot.
5. Melt butter in a pan over medium heat, then whisk in flour. Slowly whisk in chicken stock and milk until thickened. Remove from heat and stir in ½ cup of mozzarella.
6. Pour the sauce into the pot with pasta, vegetables, and chicken. Stir well.
7. Transfer the mixture to the greased casserole dish, top with remaining mozzarella, and bake for 25 minutes.

This recipe is courtesy of lowfodmapinspiration.com.

Low FODMAP Spicy Roasted Broccoli

Servings: 4 ½ cups
Preparation time: 25 minutes

Ingredients

• 1 head whole broccoli (about 350 grams or ¾ pounds), cut into bite-sized florets (about 3 cups or 200 grams)
• 2 teaspoons garlic-infused olive oil
• 1 teaspoon reduced-sodium soy sauce (or tamari)
• ½ to 1 teaspoon sriracha (or ¼ to ½ teaspoon red pepper flakes if sensitive to spice)

Directions

1. Heat oven to 400°F and put parchment paper on a baking sheet.
2. Mix garlic olive oil, soy sauce, and sriracha in a small bowl.
3. Put the broccoli in a large bowl and pour the sauce over it. Mix until everything is covered.
4. Spread the broccoli on the baking sheet in one even layer.
5. Bake for 15-22 minutes or until the edges turn brown.
6. Enjoy the broccoli warm with chicken, pork, steak, salmon, or any protein you like, and rice for a complete meal.

This recipe is courtesy of funwithoutfodmaps.com.

You can also try broccoli with cheddar frittata, broccoli soup, or roasted broccoli with lemon. If cooked strategically, broccoli can be incredibly healthy for you. It is a rich source of fiber and essential nutrients, and it makes a perfect side dish with low FODMAP foods like fish or chicken. 

Here are a few things you should remember when trying to make your foods low in FODMAP:

• For a healthy side, try steamed broccoli with garlic-infused olive oil. It is simple, follows the low FODMAP diet, and goes well with many main dishes. For a tasty mix, you can also roast broccoli with other low FODMAP veggies like carrots and zucchini.
• To add broccoli to a main dish, chop it up and stir-fry it, then add it to vegetable fried rice. Just use a portion size that fits the low FODMAP guidelines. You can still create tasty and healthy meals for everyone by paying attention to how much we use.

Even though broccoli is considered low FODMAP in fairly typical servings, individual tolerance levels may vary. If you don’t know how your body will react to broccoli, start by consuming only the florets and heads in the first phase of your low FODMAP diet.

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What Vegetables Are Low FODMAP?

Low FODMAP vegetables are those with fewer fermentable carbohydrates. If your doctor has recommended you to try a low FODMAP diet, here are some vegetables you can eat to keep your diet low in FODMAP:

Leafy Greens

• Arugula
• Spinach
• Lettuce (butter, iceberg, romaine)

Other Vegetables

• Bamboo shoots
• Bell peppers
• Bok choy
• Carrots
• Cucumber
• Eggplant
• Green beans
• Olives
• Parsnips
• Potatoes
• Squash (butternut, spaghetti)
• Tomatoes
• Zucchini

A colorful plate of steamed broccoli, corn, carrots, and green beans isn’t only aesthetic. It ensures that you get enough nutrients without overloading the FODMAPs. You should aim to eat low to moderate serving sizes, even if it is low FODMAP. Multiple servings or large portions of low FODMAP foods can still equal a high FODMAP load. You are also advised to check out the nutritional profile of your vegetables. Take note of the calories in collard greens and FODMAP values, to determine if you should include them in your diet.

Read more: Is Corn Low FODMAP? Best Kinds and Correct Serving Sizes

FAQs

• Is broccoli fructose-free?

Monash University tested different broccoli parts for FODMAPs. Broccoli heads are low in FODMAPs in servings up to ¾ cup (75g), while the stalks are only low in FODMAPs in servings up to 1/3 cup (45g).

• Why does broccoli make me gassy?

Broccoli contains carbohydrates in dietary fiber that could cause gas. Bacteria in the colon break down carbohydrates and produce various amounts of gas during digestion. Despite this, broccoli is a healthy source of nutrients like antioxidants and vitamins which supports overall health.

• What are the 5 best foods for IBS?

Many foods are considered good for IBS. Five examples are fish, chicken, zucchini, oranges, and rice. However, the specific foods that trigger your symptoms may vary. 

• Does cooking destroy FODMAP?

FODMAPs are often water soluble, so cooking methods like boiling or canning in liquid can cause some of the FODMAPs to leach out into the water. This can reduce the FODMAP content in the food that is left behind. 

The Bottom Line

Broccoli can be a part of a low FODMAP diet in appropriate portions. You can prep some scrumptious dishes with this versatile veggie and nourish your body with the necessary nutrients. Likewise, you can eat other low FODMAP foods in moderate quantities, if you suffer from IBS and are on a low FODMAP diet. Stick to smaller servings of broccoli heads and be cautious with broccoli stalks, to manage your IBS symptoms effectively.