Brussels Sprout
Serving sizes
Brussels Sprout changes rating with portion size. These are the amounts tested in the literature behind our ratings.
- About 4 medium (75g)
- Larger portions
- Much larger portions
Brussels sprouts are Low FODMAP at about 4 medium (75g), with Fructans building at larger portions.
- Brussels sprouts are low at about 4 medium (75g), a comfortable side-dish portion.
- Fructans push them to moderate at larger portions and high at much larger portions, and cooking does not remove them, so roasted or shredded sprouts count the same.
Roast about 4 sprouts per person as a side and round out the tray with carrot or potato.
Why brussels sprout is rated low
Brussels sprouts are low FODMAP at about 4 medium (75g), a proper side-dish portion. The FODMAP in them is fructans, and the load climbs with the amount: larger portions are moderate and much larger portions are high. A heaped tray of roasted sprouts can move from low to high without looking like much more.
What changes your risk
- Serving size About 4 medium (75g) is low, larger portions are moderate and much larger portions are high. Roasted sprouts shrink in the oven, which makes it easy to eat more than you realise.
- Shredded and slaw Shaved Brussels sprout salad and slaw pack a lot of sprout into a loose pile, so count the sprouts before shredding.
- Stacking with fructans Sprouts share fructans with beetroot, onion, garlic, leek bulb and wheat bread or stuffing. A holiday plate with sprouts, stuffing and onion gravy stacks them all.
- Cooking method Roasting, pan-frying and air-frying do not lower fructans. Boiling in plenty of water and draining can remove some, because fructans are water-soluble.
- Hidden extras Sprouts are often roasted with shallot, garlic or a honey glaze, which adds FODMAPs the sprouts themselves do not carry.
What else works
Brussels sprouts are low at about 4 medium (75g), so they belong on a low FODMAP plate. To round out the tray without more fructans, roast them with carrots, potato, zucchini or green beans, and use maple syrup rather than honey for a glaze. The lookalike traps are the add-ons: shallots, leek bulb, garlic cloves, honey and wheat-based stuffing are often served alongside, and none of those are low FODMAP swaps.
How to keep it low
Count about 4 medium (75g) per person before the sprouts go on the tray, halve them for quicker, crispier roasting, and toss with garlic-infused oil, salt and maple syrup. Finish with shaved parmesan or chopped walnuts instead of a garlic butter. For a shredded salad, count the sprouts before slicing and bulk it out with baby spinach, carrot ribbons and pumpkin seeds. At holiday meals, sprouts sit next to stuffing, gravy and onion dishes, so keep the rest of the plate simple.
Common questions
how many brussels sprouts are low fodmap
About 4 medium (75g) is the low FODMAP serving. Brussels sprouts are moderate at larger portions and high at much larger portions.
are brussels sprouts high in fructans
They carry fructans, but at about 4 medium (75g) they sit in the low range. Stacking them with wheat stuffing, onion or garlic in the same meal adds to the load.
does roasting brussels sprouts reduce fodmaps
No. Roasting does not remove fructans, so roasted sprouts count the same as raw. Stick to about 4 medium (75g).
can you eat brussels sprouts on the elimination phase
Yes, at about 4 medium (75g) per meal, cooked with garlic-infused oil rather than garlic or shallot.
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Where this rating comes from
Brussels Sprout 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.