Is arugula low FODMAP? A dietitian explains – recipes included!

Arugula is a peppery, leafy green vegetable and is a popular ingredient in salads. But you may be wondering if this flavor powerhouse is appropriate for a low FODMAP diet?

In this blog post we will explore: what arugula is, its health benefits and whether it is appropriate for a low FODMAP diet.

There will also be some recipes included at the bottom of the post – so keep on scrolling!

What is arugula?

Arugula, which you are likely to know more as ‘rocket’, has the latin name of Eruca sativia.

It belongs to the Brassicaceae family (along with mustard greens, cauliflower and kale) (1).

Arugula is grown throughout the year, so you should be able to purchase it at any time – making it a very accessible salad leaf!

Arugula flowers, fruit pods and seeds are even a delicacy in parts of Southern Europe, North Africa and the Middle East.

Health benefits of arugula

Arugula is high in fiber and phytochemicals. It is also rich in potassium, folate, vitamin C, K and A.

Arugula is a cruciferous vegetable and contains components called glucosinolates, that when broken down into isothiocyanates, may express anti-carcinogenic activity (2). 

You may be wary of cruciferous vegetables if you have IBS but this wariness is actually based on a myth. Read on to find out more.

Is Arugula low FODMAP?

Arugula is FODMAP free (3).

This means it is a great food to base your salads on as you will not run into trouble with larger serving sizes.

Other cruciferous vegetables that are low FODMAP 

The list below contains other cruciferous vegetable that can be suitable for a low FODMAP diet in specific portion sizes (3):

• Broccoli
• Cabbage (savoy/white/red)
• Brussel sprouts
• Bok Choy
• Raddish
• Kale
• Watercress 

For more detailed information on which vegetables are low FODMAP, you can check out our other post: ‘Low FODMAP Vegetables.’

Low FODMAP recipes using arugula

Arugula is a very versatile leafy vegetable and can be used in many recipes as you can see below:

1.   Low FODMAP salad
2. Arugula and roasted potato salad 
3. Low FODMAP Arugula and prosciuotto pizza 
4. Low FODMAP roasted gnocchi with tomatoes, basil and arugula
5. Low FODMAP grilled halibut with arugula salad 

You can even check out our other blog post about low FODMAP salads here.

Summary

Arugula is a cruciferous, green, leafy and nutritious vegetable that is easily accessible all year round.

Cruciferous vegetables have been suggested to have anti-carcinogenic properties; however, the evidence is not conclusive.

Arugula is free of FODMAPs which makes it a great option for someone on the low FODMAP diet.

There are many other cruciferous foods that are appropriate for a low FODMAP diet such as broccoli florets, kale and bok choy.