Are cucumbers FODMAP safe?

You may be wondering what the cucumber FODMAP content is? The answer is that regular cucumbers are low in FODMAPs.

Cucumber is a versatile vegetable used for different items including salads, juices and dips. This article will outline how you can safely use a variety of cucumbers on the low FODMAP diet. 

FODMAP content of different types of cucumbers

FODMAP content of Pickled and fermented cucumbers

Pickled and fermented cucumbers are low FODMAP according to Monash University.

When raw cucumbers are fermented, lactic acid causes beneficial bacteria to consume the natural sugars found in cucumbers. Thus, making it easier to digest by people that have IBS and low gut flora. 

It is important to remember that the pickled cucumber is in brine solution which can sometimes contain other high FODMAP ingredients e.g. garlic and onion.

FODMAP content of Lebanese cucumbers and continental cucumbers 

Lebanese cucumber and continental cucumbers contain Fructose, but up to ½ cup at a time is allowed (1).

They are not the regular cucumbers you would find in most general shops. Lebanese cucumbers look similar to a regular cucumber but they have white fresh and a sweeter flavour.

FODMAP content of Cucumber Juice 

Cucumber juice has not been tested by Monash.

Since raw cucumbers contain no FODMAPs, so too should cucumber juice. But, it is important to ensure that it is pure cucumber juice from cucumbers only and that the juice doesn’t contain any other high FODMAP ingredients.

What are cucumbers made from?

Cucumbers are low in FODMAPs because they comprise 95% water. Cucumbers are a great addition to any diet as they contain vitamins A, C and K and are also high in soluble fibre (2).

It is the high content of water which makes the cucumber low FODMAP and also low in calories.

How cucumbers can be eaten in a low FODMAP diet

Cucumbers can be added as part of a salad to make up the fruit and vegetable intake of your day. It can also be enjoyed as a snack dipped in peanut butter. Cucumber juice made from pure raw cucumbers is also another variation.

Cucumber low FODMAP recipes

Here are some recipes with cucumber that can be enjoyed as a low FODMAP diet. 

1. Creamy cucumber dill salad
2. Low FODMAP tomato salad with cucumbers
3. Cucumber salad
4. Low FODMAP cucumber bites

Bottom Line

Lebanese and continental cucumbers are healthy vegetables that can be enjoyed at ½ cup serving within a low FODMAP diet. 

Pickled and fermented cucumber and cucumber juice can also be consumed within a low FODMAP diet but it needs to be ensured that no other preservatives or ingredients are used that may be high in FODMAPs.

Written by Rida Mahmood, Dietitian, reviewed by Kirsten Jackson Consultant Dietitian BSc Hons, RD, PG Cert