Is Broccoli Low FODMAP? A Helpful Guide for Sensitive Stomachs

Food Apr 22, 2025 35 Add to Reading List

If you’ve recently started a low FODMAP diet to help manage digestive issues like Irritable Bowel Syndrome (IBS), you might be wondering: is broccoli low FODMAP? The answer isn’t as straightforward as you might think, but this guide will help you understand how to enjoy this nutritious vegetable without the unpleasant side effects.

Understanding FODMAPs

First, let’s break it down. FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols) are short-chain carbohydrates that some people struggle to digest. When these compounds reach the colon undigested, they ferment, leading to gas, bloating, cramps, and diarrhea — symptoms commonly associated with IBS.

The low FODMAP diet helps reduce these symptoms by limiting high-FODMAP foods during a structured elimination and reintroduction phase.

Is Broccoli Low FODMAP?

Broccoli can be both high and low FODMAP, depending on which part you eat and how much of it you consume.

Broccoli Florets: The good news is that the florets — the bushy, tree-like tops — are considered low FODMAP in moderate portions. Around 75 grams (about 3/4 cup) is safe for most people on a low FODMAP diet.
Broccoli Stalks: Unfortunately, the stalks are higher in FODMAPs, especially fructose and mannitol, which can trigger digestive issues. If you're sensitive, it's best to either avoid the stalks or limit the portion size.

So, if you're asking "is broccoli low FODMAP?" — the short answer is: Yes, but only the florets and in the right portion sizes.

Broccolini FODMAP: A Close Cousin to Consider

You might also have heard about broccolini, often mistaken for baby broccoli. When it comes to broccolini FODMAP content, the rules are quite similar. Broccolini also contains FODMAPs, but the exact levels depend on portion size. As a rule of thumb:

A low FODMAP serving is around 45 grams (about half a cup).
Larger portions can cause bloating or discomfort for sensitive individuals.

Broccolini has a tender stem compared to regular broccoli, which means you’re consuming more stalk — and more FODMAPs — if you’re not careful with serving sizes.

Low FODMAP Broccoli Recipes: Pairing with Meat

One of the best ways to enjoy low-FODMAP broccoli is by pairing it with protein-rich, gut-friendly ingredients.

Grilled Chicken with Garlic-Infused Oil & Low FODMAP Broccoli Florets

Chicken breast is naturally low FODMAP and a fantastic source of lean protein.
Use garlic-infused olive oil to add flavor without the FODMAPs from garlic itself.
Steam or lightly sauté broccoli florets to keep them tender but gut-friendly.

This combination not only helps you stay within FODMAP limits but also creates a well-balanced and nutritious meal.

Conclusion

So, is broccoli low FODMAP? Yes, in moderation — especially the florets. The stalks should be limited, and portion control is essential to avoid digestive upset.

If you’re branching out, broccolini FODMAP content is quite similar, so be mindful of serving sizes there too. Pairing low FODMAP broccoli with meats like chicken, beef, or pork can help you build filling and satisfying meals while sticking to your diet.

Always remember: every digestive system is unique. Start small, observe how your body reacts, and adjust your portions accordingly. Healthy eating can still be delicious — even on a low FODMAP journey!