Broccoli
Serving sizes
Broccoli changes rating with portion size. These are the amounts tested in the literature behind our ratings.
- About ¾ cup (75g)
- Larger portions
- Much larger portions
Broccoli is Low FODMAP at about ¾ cup (75g), with Excess Fructose building at larger portions.
- About ¾ cup (75g) of mixed florets and stalk sits low.
- Excess Fructose builds at larger portions, climbing to moderate, and much larger portions land high.
Serve a side of about ¾ cup (75g), and let carrot, green beans or zucchini fill the rest of the plate.
Why broccoli is rated low
Broccoli is low FODMAP at about ¾ cup (75g), a normal side-dish portion. The FODMAP in broccoli is excess fructose, and it builds with the portion: broccoli reaches moderate at larger portions and high at much larger portions. That matters because broccoli is often the main vegetable on the plate, and a big bowl of it can climb past low. These serves apply to mixed florets and stalk.
What changes your risk
- Serving size About ¾ cup (75g) is low, larger portions are moderate and much larger portions are high. A stir-fry or a tray bake that is mostly broccoli can put a moderate amount on each plate.
- Stacking with excess fructose Broccoli shares excess fructose with honey, mango, apple, pear and asparagus. Broccoli with a honey glaze, or broccoli and asparagus on the same tray, adds up.
- Hidden onion and garlic Takeaway beef and broccoli, broccoli soup and many stir-fry sauces are built on garlic and onion, so the dish can be high even when the broccoli is portioned.
- Cooking water FODMAPs are water-soluble, so boiling broccoli in plenty of water and pouring the water away can remove some. Steaming, roasting and microwaving do not, because nothing leaves the food.
- Soup and puree Blended broccoli soup condenses a lot of broccoli into a bowl and often starts with onion and stock, so it is not the same as ¾ cup (75g) on a plate.
What else works
Broccoli is low at about ¾ cup (75g), so it can stay on the plate. To fill the rest of the plate without more broccoli, pair it with carrots, green beans, zucchini or bok choy, which all work in the same stir-fries and tray bakes. The lookalikes that are not low are the dishes rather than the vegetable: broccoli cheddar soup made with onion and milk, garlicky takeaway broccoli, and broccoli pasta made with wheat pasta and garlic. Use garlic-infused oil for that flavour instead.
How to keep it low
Chop the florets and stalk, portion about ¾ cup (75g) per person so you know what it looks like in your bowl, and bulk up the rest of the vegetables with carrot, zucchini or green beans. For stir-fries, start the pan with garlic-infused oil and finish with the green tops of spring onions instead of garlic and onion. Frozen broccoli florets are handy for portioning straight from the bag, and freezing does not change the FODMAP content. When ordering takeaway, ask whether the broccoli dish is cooked in a garlic sauce, since that is usually where the problem sits.
Common questions
how much broccoli is low fodmap
About ¾ cup (75g) of broccoli is low FODMAP. It reaches moderate at larger portions and high at much larger portions.
is broccoli high in fructans
The FODMAP that builds in broccoli is excess fructose. At about ¾ cup (75g) it stays in the low range, and it adds up with other excess fructose foods such as honey, mango and apple in the same meal.
can you eat broccoli on the elimination phase
Yes, at about ¾ cup (75g) per meal. Watch for garlic and onion in the sauce, which is where broccoli dishes often go wrong.
does steaming broccoli reduce fodmaps
No. Steaming does not remove FODMAPs. Only boiling in plenty of water and discarding it can remove some, since they are water-soluble.
Try FODMAP Foods
Scan any food with your camera, search every rating in this list, and see your safe portion before you eat.
Learn more
Where this rating comes from
Broccoli is rated from published lab measurements of its FODMAP content, using the low, moderate and high cutoffs of Varney et al. (2017).
Feedback sent through the FODMAP Foods app has led to changes in this list.
Sources
- Fructan and free fructose content of common Australian vegetables and fruit. Muir et al. (2007), J. Agricultural and Food Chemistry 55(16):6619-6627.
- Measurement of short-chain carbohydrates in common Australian vegetables and fruits by high-performance liquid chromatography (HPLC). Muir et al. (2009), J. Agricultural and Food Chemistry 57(2):554-565.
- Quantification of fructans, galacto-oligosaccharides and other short-chain carbohydrates in processed grains and cereals. Biesiekierski et al. (2011), J. Human Nutrition and Dietetics 24(2):154-176.
- Dietary sorbitol and mannitol: food content and distinct absorption patterns between healthy individuals and patients with irritable bowel syndrome. Yao et al. (2014), J. Human Nutrition and Dietetics 27(Suppl 2):263-275.
- FODMAPs: food composition, defining cutoff values and international application. Varney et al. (2017), J. Gastroenterology and Hepatology 32(Suppl 1):53-61. Supplies the low, moderate and high cutoffs used on this page.
Informational only, not medical advice. Individual tolerance varies. Talk to a healthcare professional or a dietitian for personal guidance.