Artichoke

Why artichoke is rated high

Artichoke is high, and the reason is fructans. Much of what gives an artichoke its dense, fibrous character is inulin-type fructan, and it is concentrated enough that the food is high overall. The low serve is tiny: about 15g is low, larger portions are moderate, and much larger portions are high. That 15g is a sliver of heart, a garnish rather than a helping, so an ordinary portion of artichoke on a plate sits well past it. Having just a little only works if it really is just a little.

What changes your risk

• Serving size, and how little room there is About 15g is low, larger portions are moderate and much larger portions are high. A single heart from a jar is already a larger portion, so cutting the helping down only helps if it comes down to a sliver.
• Stacking with other fructan foods Fructans add up across a meal, so artichoke alongside ordinary wheat bread or pasta, onion, garlic, or anything listing inulin or chicory root fibre compounds the load quickly. Antipasto plates and pizzas are the usual offenders, since they tend to gather several fructan sources in one sitting.
• Cooking does not help Steaming, grilling, roasting and frying leave fructans intact, because heat does not break them down. A char-grilled heart is the same food as a boiled one as far as this diet is concerned. Boiling in plenty of water and discarding that water can carry off some water-soluble FODMAPs, since fructans dissolve into cooking liquid, but that is a partial effect on a food that starts high and it does not turn artichoke into a low ingredient.
• Jars, cans and marinades Some fructan leaches into the brine or canning liquid, which is a real mechanism and a reason to drain rather than to relax. Marinated hearts also arrive with garlic and onion in the marinade far more often than not, so the jar usually adds a second problem on top of the first.
• The oil from the jar Oil that has been sitting on solid artichoke and garlic pieces is not the same thing as a properly made infused oil. Infused oil works because the solids are removed. Marinade oil keeps them in, so pouring it over a salad carries the load with it.

Swaps

For the tender, savoury heart texture in a salad, on a pizza or folded through pasta, canned bamboo shoots come closest, and roasted zucchini, roasted carrot and blanched green beans all fill the same spot with more colour. For a creamy artichoke-style dip, build it on baby spinach with lactose-free cream cheese or a hard cheese such as parmesan or cheddar, and get the savoury base from garlic-infused oil with the green tops of spring onions stirred through at the end. Two things to be clear about: Jerusalem artichoke is not a milder option, it is another concentrated fructan source under a similar name, and a smaller portion of artichoke is only a swap if it comes down to about 15g.

How to lower the load

The most useful habit is reading labels and menus rather than managing portions, because the low serve of about 15g is smaller than almost any real helping. Artichoke hearts turn up uninvited in antipasto mixes, deli salads, pizza toppings, spinach dips, tapenades and jarred pasta sauces, so scan ingredient lists before the jar reaches the trolley. Eating out, ask for the artichoke to be left off rather than served on the side, since dips and sauces cannot be picked apart. If someone else is cooking, the easy request is a plain grilled vegetable in its place, which most kitchens can do without fuss. Keep garlic-infused oil, canned bamboo shoots and a bag of green beans in the house so the substitution is already made when a recipe calls for hearts.

Common questions

how much artichoke is low fodmap

About 15g is low, which is a sliver of heart rather than a helping. Larger portions are moderate and much larger portions are high, so artichoke is high overall and an ordinary serving is not a low option.

is artichoke high in fructans

Yes. Fructans are the subgroup driving the rating, and artichoke is a concentrated source of the inulin type. That is why the food is high overall and the low serve is so small.

are canned or marinated artichoke hearts any better

Some fructan does leach into the canning liquid, because fructans are water-soluble, so draining is worth doing. It does not make the hearts a low food, and marinated jars usually add garlic and onion to the picture as well.

what can i use instead of artichoke hearts

Canned bamboo shoots give the closest tender texture, and roasted zucchini, roasted carrot or green beans fill the same role in salads, pizzas and pasta. Jerusalem artichoke is not an alternative, despite the name.