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| Broccoli Is Low FODMAP |
If you're following a low-FODMAP diet, you might be wondering whether broccoli is a safe choice. Broccoli is a nutrient-packed vegetable, but its FODMAP content can vary depending on the part you eat and how much you consume. Let’s break down everything you need to know about broccoli and FODMAPs.
What Are FODMAPs?
FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols) are short-chain carbohydrates that can trigger digestive symptoms in people with IBS (Irritable Bowel Syndrome). A low-FODMAP diet helps identify and eliminate high-FODMAP foods to reduce bloating, gas, and discomfort.
Is Broccoli Low FODMAP?
The good news is that broccoli is low FODMAP in moderate servings, but there are some important details:
Broccoli florets (the top part) are low FODMAP in servings of ¾ cup (75g).
Broccoli stalks contain higher amounts of mannitol (a polyol FODMAP), so they should be eaten in smaller quantities (about ½ cup or 45g).
Larger servings of broccoli (especially stalks) may trigger symptoms in sensitive individuals.
How to Enjoy Broccoli on a Low-FODMAP Diet
Stick to florets for the safest option.
Limit stalk portions if you're sensitive to mannitol.
Steam or roast broccoli for easier digestion.
Pair with other low-FODMAP foods like carrots, zucchini, or bell peppers.
Nutritional Benefits of Broccoli
Even on a low-FODMAP diet, broccoli is a great addition to meals because it’s rich in:
✅ Fiber (supports gut health)
✅ Vitamin C (boosts immunity)
✅ Vitamin K (important for bone health)
✅ Antioxidants (fights inflammation)
Final Thoughts
Broccoli can be part of a low-FODMAP diet if consumed in the right portions. Stick to florets in moderate amounts and be mindful of stalks if you’re sensitive to mannitol.
For a more detailed guide on low-FODMAP vegetables, check out our full article: Is Broccoli Low FODMAP? Everything You Need to Know.
Do you include broccoli in your low-FODMAP meals? Share your favorite recipes in the comments!
Want more diet and nutrition tips? Visit NutritDiet for expert advice on gut-friendly eating!
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