Are Brussels sprouts low FODMAP? 5 recipes included

Each year, the holiday season comes around, which triggers you to wonder are Brussels sprouts low FODMAP? 

Whether you love them or hate them, these hearty vegetables will always make their appearance on Thanksgiving and Christmas.

In this blog post, we will answer the question of ‘Are Brussels sprouts low FODMAP?’, and ways to include them in your diet.

What are Brussels Sprouts?

Brussels sprouts are small, round, leafy green vegetables in the Brassicaceae family, which also includes cabbage and broccoli. 

Brussels sprouts resemble mini cabbages and grow on a thick stalk. They have a slightly bitter taste and a dense texture. 

People believe that the vegetable received its name after the Belgian capital, where it gained popularity as a crop in the 16th century. 

You can cook Brussels sprouts in various ways, such as steaming, boiling, sauteing, or stir-frying, and serve them as a side dish to multiple recipes. 

Fun fact: the UK eats more Brussels sprouts than any other European nation, and the sprout industry is worth £650 million! (1)

Are Brussels Sprouts low FODMAP?

According to the Monash app, a ‘moderate’ serving of 64g or around 3 medium Brussels sprouts on a low FODMAP diet is recommended (2).

When following the low FODMAP diet, most people will see adequate relief from following moderate portion sizes rather than ‘low.’

However, a portion of this size might not be filling and, unfortunately, only makes up 2.4g of the recommended 30g of fiber per day. 

If you’re looking to increase your vegetable intake, check out our blog for low-FODMAP ideas: Low FODMAP vegetables.

A serving of Brussels sprouts above 64g contains the oligosaccharide fructan, the ‘O’ in FODMAP. Consuming high amounts of fructan can lead to IBS symptoms such as bloating.

The nutritional benefits of eating Brussels Sprouts on the Low FODMAP diet

Brussels sprouts can still offer a wide variety of nutritional benefits to your low FODMAP diet and overall health.

Brussels sprouts contain high amounts of vitamin C, which is known for its benefits to the immune system and for maintaining healthy skin and bones. 

Further key vitamins include vitamins K and A. Vitamin K plays a crucial role in bone health and blood clotting whilst vitamin A maintains healthy eyes. 

Brussels sprouts are also a fabulous source of fiber. Consuming different varieties of dietary fiber can help reduce IBS symptoms such as constipation. 

Lastly, they are packed with antioxidants that help protect against cell damage caused by harmful molecules called free radicals (3).

Low FODMAP recipes using Brussels Sprouts

Brussels sprouts are a nutritious vegetable high in vitamin C and fiber; therefore, you may still want to incorporate them into your balanced diet. 

Why not try our top 5 low FODMAP recipes with Brussels Sprouts? Remember to keep to the low FODMAP serving size.

1. Low FODMAP Brussels Sprouts & Pancetta 
2. Sauteed Brussels Sprouts with Maple and Rosemary 
3. Sticky Sprout and Celeriac Mash
4. Coconut Ginger Pumpkin Soup with Shaved Brussels Sprouts 
5. Sautéed Slivered Brussels Sprouts over Wild Rice Cakes

Summary

Whether you want to make sure you have your Brussels Sprouts on the holidays or keep them as a nutritious way to boost your diet, it is possible.

The small serving size means it would be best to include the sprouts with other low FODMAP vegetables to ensure you consume a portion.

Remember to keep to the recommended low FODMAP portion, but enjoy our fun recipes at home! 

Written by Stella Gordon, Student Dietitian, reviewed by Kirsten Jackson, Consultant Dietitian BSc Hons, RD, PG Cert