Spinach & the Low FODMAP Diet: A Gut-Friendly Green
Is Spinach Low FODMAP?
Yes, both baby spinach and English spinach are Low FODMAP in moderate serves, making them one of the easiest greens to include on a gut-friendly diet. They’re light, nutrient-rich, and perfect for layering into everyday meals.
What Makes Spinach Gut-Friendly
Unlike some leafy greens that carry sorbitol or fructans, spinach is low in fermentable carbs. According to Monash University, baby spinach is Low FODMAP up to 1½ cups (≈ 75 g). FODMAP Friendly testing supports this, listing both baby and English spinach as “green light” foods when portioned reasonably.
Serving Sizes
| Type | Low FODMAP Serve | Moderate / High Serve |
|---|---|---|
| Baby Spinach (fresh) | 1½ cups (≈ 75 g) | > 2½ cups |
| English Spinach (cooked) | 1 cup cooked (≈ 90 g) | > 150 g |
Nutritional Highlights
- Excellent source of iron, magnesium, and folate
- Rich in vitamin K and antioxidants
- Contains prebiotic fibre to gently support gut bacteria
As per USDA FoodData Central, 75 g of spinach provides only 20 calories and 2 g of fibre, light yet nourishing.
Cooking Inspiration
Spinach’s mild flavour makes it endlessly adaptable. Stir through eggs with Essential Herbs Blend for breakfast, fold into grains for lunch, or wilt it gently with olive oil and Green Fusion Blend for dinner. A pinch of nutmeg or lemon zest lifts the natural sweetness beautifully.
FAQs: Spinach & the Low FODMAP Diet
Is cooked spinach still Low FODMAP?
Yes, cooking reduces volume but not FODMAP levels. Both raw and cooked spinach are Low FODMAP at standard serves (Monash University).
Is silverbeet the same as spinach?
Not quite, silverbeet (Swiss chard) contains higher FODMAP levels in large serves, so stick to baby or English spinach for better tolerance.
How Friendly Blends Makes It Easy
Spinach is proof that healthy doesn’t have to mean boring. With Friendly Blends’ Low FODMAP spice range, you can season boldly. From herby to spicy without worrying about hidden onion or garlic. All blends are certified Low FODMAP, gluten-free, and preservative-free.
Summary
Spinach is Low FODMAP, nutrient-rich, and incredibly flexible. Keep your serves moderate, rinse well, and pair with bold but gut-friendly seasoning for easy, feel-good meals.
Explore more Low FODMAP ingredients like this one in our Low FODMAP Ingredients Guide. You’ll find a growing list of vegetables, fruits, grains, and spices to help you cook confidently with flavour, not fear.
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:
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- Carrots - sweet, colourful, and totally Low FODMAP.
- Bananas - the truth about ripeness and serving sizes.
- Pumpkin - hearty, sweet, and full of fibre.
- Broccoli - a green you can actually enjoy comfortably.
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Rice - a gentle grain that’s easy on digestion.
- Chia Seeds - a simple way to add fibre without the fallout.
- Zucchini - versatile, light, and perfect for Low FODMAP meals.
References: Monash University (2025); FODMAP Friendly Database; USDA Food Data Central; GI Society Canada.