Key takeaways
- Broccoli heads/florets are low FODMAP at ¾ cup (75 g) — a normal side-dish portion.
- Broccoli stalk has higher fructan content; keep to 45 g or less.
- Larger servings of broccoli (the whole crown) can tip into high-FODMAP territory due to GOS and fructans.
- Frozen broccoli florets are a convenient low-FODMAP option — serve from frozen at a measured weight.
Broccoli sits in a complicated middle ground on the FODMAP spectrum. It's not freely low FODMAP, but it's entirely manageable with portion awareness — and florets behave differently from stalks.
FODMAP status at a glance
- —Broccoli florets / heads, 75 g: low FODMAP
- —Broccoli florets, 250 g (a very large serving): high FODMAP
- —Broccoli stalk, 45 g: low FODMAP
- —Broccoli stalk, larger amounts: higher FODMAP
The FODMAPs in broccoli are primarily GOS and fructans — both found throughout the plant but in higher concentrations in the stalk and in large portions of florets.
Serving sizes in real meals
Including broccoli in a low-FODMAP diet
- —Steam or roast florets and serve as a measured side (75 g)
- —Add to stir-fries where the total vegetable portion is spread across multiple low-FODMAP vegetables
- —Avoid stalk-heavy "broccoli stems" sold in supermarkets — stalk content is higher in FODMAPs
- —Broccolini (baby broccoli) has been tested separately by Monash — check the app for current ratings
References
- 1.
- 2.Halmos EP et al. — A diet low in FODMAPs reduces symptoms of IBS — Gastroenterology, 2014
