Is broccoli low FODMAP? (safe portions included)

Broccoli is packed full of nutrients, and you may be wondering whether broccoli is low FODMAP. 

As you may have realized, the low FODMAP diet can be restrictive. So, it is important for you to still feel confident eating a variety of fruit and vegetables to get the vitamins and minerals your body needs (1). 

This article will therefore explain how you can still enjoy nutrient-packed broccoli on the low FODMAP diet.  

Is broccoli low FODMAP?

Broccoli contains FODMAPs (fructose) and therefore this depends on the portion size. The FODMAP content is also different depending on the part of the broccoli you are eating.

Monash University recommends that the following portion sizes are low FODMAP (4):

• 3/4 cup of broccoli heads
• ¼ cup of broccoli stems
• ⅗ cup of a whole broccoli

How much broccoli you can tolerate without triggering your IBS symptoms depends on your fructose sensitivity (4). This can vary from person to person.

To find out more about specific content FODMAPs in other types of broccoli, check the Monash app

The nutritional benefits of broccoli

There are many nutritional benefits to broccoli. It is high in dietary fiber and contains a variety of vitamins and minerals (2, 3). It is particularly a good source of: 

• Folic acid
• Iron
• Potassium

As well as all those minerals, broccoli contains many vitamins, including (2, 3):

• Vitamin A
• Vitamin C
• Vitamin K

The History of Broccoli

Broccoli is native to the eastern Mediterranean and Asia Minor (Anatolia and Turkish Anadolu), and was further cultivated in Italy during the Roman Empire (2). 

Broccoli is a type of cabbage (2) and there are many types of broccoli:

• Calabrese broccoli is the most common broccoli that is found in shops with a large head.
• Sprouting broccoli has many purple and green heads which are slightly thinner in shape and size. 
• Long stem broccoli has green heads and a thin long stem (3). 

Low FODMAP Broccoli Recipes

Now you know that you can use broccoli to create low FODMAP dishes, try some of these recipes:

1. Broccoli Salad with Yoghurt Dressing
2. Chicken Broccoli Pasta Bake
3. Low FODMAP Broccoli and Bacon salad
4. Low FODMAP Broccoli and Shrimp Chimichurri
5. Broccoli soup with Celery Root

When using broccoli with other ingredients, remember to be aware of FODMAP stacking. 

Summary 

Broccoli is classed as low FODMAP within the recommended Monash University recommendations. The recommendations are also specific to the part of the broccoli that you use in your cooking. 

With this in mind, we hope that you feel confident in trying some of the delicious recipes that we have shared.

Article written by Maiya Bahra Student Dietitian and reviewed by Beth Willson Specialist Gastroenterology Dietitian BSc Hons and Kirsten Jackson Consultant Dietitian BSc Hons, RD, PG Cert