Broccoli & the Low FODMAP Diet: What You Need to Know
Is Broccoli Low FODMAP?
Yes, broccoli is Low FODMAP when you stick to the florets. The stems contain more FODMAPs (mainly fructose and sorbitol), but the tender green tops are gentle on most sensitive guts when eaten in moderate serves. In other words: broccoli can absolutely stay on your plate — you just need to trim it right.
Why Broccoli Confuses So Many People
Broccoli is one of the most common “wait, can I eat that?” vegetables for anyone starting the Low FODMAP diet. Some lists say yes, others warn against it and both are technically true. The reason? The FODMAP content changes between the head and the stalk.
Research from Monash University shows that broccoli florets are Low FODMAP at ¾ cup (≈ 75 g), while the stalk becomes high in FODMAPs around ⅔ cup. Independent lab testing by FODMAP Friendly confirms similar results. So if you usually eat “the whole thing,” it’s worth separating the parts before cooking.
FODMAP Breakdown & Serving Guide
| Part | Low FODMAP Serve | Limit / High FODMAP Serve |
|---|---|---|
| Florets (heads) | Up to ¾ cup (≈ 75 g) | > 1 cup may become moderate FODMAP |
| Stems (stalks) | ≤ ½ cup (≈ 45 g) | > ⅔ cup high in fructose/sorbitol |
| Whole broccoli mixed | Up to 60 g total (≈ ½ cup combined) | > 100 g may trigger symptoms |
Nutritional Benefits
According to USDA Food Data Central, broccoli is loaded with fibre, vitamin C, and sulforaphane, a compound studied for its anti-inflammatory properties. A single 75 g serve gives roughly:
- 70 % of your daily vitamin C
- 2 g fibre (soft on the gut and supports regularity)
- Plant-based iron, calcium & antioxidants for immune support
That makes broccoli one of the best “return-to-plate” veggies during FODMAP re-introduction, nutrient-dense yet gentle when portioned correctly.
How to Cook Broccoli the Friendly Way
Florets cook quickly and love seasoning. Skip onion or garlic-based sauces and instead, reach for Friendly Blends to bring back flavour without the fallout.
Steamed with Essential Herbs Blend
Steam trimmed florets for 3–4 minutes, then toss through olive oil and 1 tsp of Essential Herbs Blend. Finish with lemon juice for a bright, digestive-friendly side.
Oven-Roasted Broccoli Bites
Toss florets with 1 tsp of Green Fusion Blend and a drizzle of olive oil. Roast at 200 °C for 15 minutes until crispy edges form. Perfect for snacking or serving with rice and protein.
Quick Pan Toss
Heat a pan with olive oil and add thin-sliced broccoli stems (first), then florets. Season with Mexican Spice Blend for a charred, flavour-packed edge without onion or garlic.
Find more flavour ideas in our Friendly Blends Recipe Hub, packed with gut-friendly cooking tips and everyday seasoning inspiration.
Common Mistakes & How to Avoid Them
- Using too much stalk: the stalk holds most FODMAPs, trim generously before cooking.
- Forgetting to test your tolerance: everyone’s gut is different, re-test serves after elimination to find your sweet spot.
- Drowning it in high-FODMAP sauces: skip onion, honey, and cream bases, stick to infused oils and herb blends.
FAQ: Broccoli & the Low FODMAP Diet
Is broccoli Low FODMAP raw or cooked?
Both but lightly steaming or roasting reduces volume and makes it easier to digest. The FODMAP content does not increase when cooked (Monash University).
Can I eat broccoli stems on a Low FODMAP diet?
In small amounts, yes about ½ cup (45 g) is considered Low FODMAP by FODMAP Friendly. More than that can raise your fructose and sorbitol load.
Which part of broccoli is best for IBS?
Stick to the florets, they have the lowest FODMAP content and are rich in vitamin C and antioxidants for gut repair.
Does broccoli trigger bloating?
Over-serving or mixing stems and florets can increase gas production. Start small and chew well to reduce air intake (GI Society Canada).
What can I use instead of broccoli?
Try green beans, zucchini, or bok choy for a similar texture with Low FODMAP ratings.
How Friendly Blends Makes It Easy
At Friendly Blends, we’re on a mission to put flavour back on the menu for sensitive stomachs. Our Low FODMAP spice blends let you season broccoli and other veggies without onion, garlic, or preservatives so you can enjoy real flavour without the fallout.
Summary: Broccoli Can Stay on Your Plate
Broccoli is a nutrient-dense, Low FODMAP vegetable when you use the florets and watch your serve. It adds colour, fibre, and crunch without the gut grumbles, a true Friendly Blends favourite for any meal.
Explore more Low FODMAP ingredients in our Ingredient Guide or learn how to combine flavour and freedom in our Recipe Hub.
Explore More Low FODMAP Ingredients
Building your Low FODMAP kitchen? You don’t have to do it alone. Check out these other gentle-on-the-gut foods and learn how to cook with confidence:
- Carrots - sweet, colourful, and totally Low FODMAP.
- Bananas - the truth about ripeness and serving sizes.
-
Pumpkin - hearty, sweet, and full of fibre.
- Rice - a gentle grain that’s easy on digestion.
- Spinach - a leafy green packed with friendly fibre.
- Chia Seeds - a simple way to add fibre without the fallout.
- Zucchini - versatile, light, and perfect for Low FODMAP meals.
References: Monash University FODMAP Program (2025); FODMAP Friendly Database; USDA Food Data Central; GI Society Canada; The IBS Network UK.