Key takeaways
- Baby spinach is low FODMAP at 75 g — a generous salad-sized portion.
- Larger portions (over 100 g, which would be a large bunch) remain low FODMAP.
- Creamed spinach in restaurants often contains garlic, onion, and cream — those additions are the FODMAP risk, not the spinach itself.
- Spinach is an excellent source of folate, iron, and vitamin K — a genuinely useful dietary staple.
One of the most frustrating aspects of the low-FODMAP diet is losing beloved healthy foods. Spinach, fortunately, is not one of them. It's one of the most reliably green-lit vegetables in the Monash database.
FODMAP status at a glance
- —Baby spinach, 75 g (a large salad bowl): low FODMAP
- —Cooked spinach, 75 g: low FODMAP
- —Frozen spinach, 75 g: low FODMAP
Spinach contains no significant amounts of any FODMAP class at typical serving sizes. You can eat it without portion anxiety.
Using spinach on a low-FODMAP diet
- —Salad base: combine with cucumber, tomato, carrot, and a low-FODMAP dressing
- —Scrambled eggs: wilt a handful into eggs with garlic-infused oil
- —Smoothies: a handful with banana (unripe) and rice milk blends well
- —Soups: stir in at the end to keep nutrients; use low-FODMAP stock as the base
References
- 1.
