Dandelion Greens

Low FODMAP

Serving sizes

Dandelion Greens changes rating with portion size. Its rating is estimated from what it is made of, so the servings are described rather than weighed.

Small serving Low
Large serving Moderate

Dandelion greens are Low FODMAP at a small serving, a leafy green that stays gentle when you keep the portion in check.

A small serving keeps dandelion greens low, but because these greens carry inulin, the Fructans build up and push them to moderate at a large serving.
They work beautifully sauteed, wilted, or tossed raw into a salad, and pairing them with other reliably low ingredients keeps a plate balanced.

Enjoy them as a modest handful in your meals and let heartier low-FODMAP staples like rice or quinoa round things out.

Why dandelion greens is rated low

Dandelion greens are low FODMAP overall. That rating is estimated from what the leaves are made of rather than from a measured serving. A Small serving reads low and a Large serving reads moderate. That makes the greens comfortable as part of a salad or as a side, but not as a whole bowl on their own. The data does not tie that step to one FODMAP group, so the practical rule is about the amount you eat and about the rest of the meal.

What changes your risk

Serving size A Small serving is low. A Large serving is rated moderate, so a salad made only of dandelion greens is a different answer from one where they are mixed in.
Cooking shrinks them Sautéed or wilted dandelion greens cook down a lot, so a cooked side can hold many more leaves than a raw salad. Heat does not destroy FODMAPs, so the portion counts by the leaves that went into the pan.
Blanching water Blanching in plenty of water and pouring the water away, often done to soften the bitterness, can carry off some water-soluble FODMAPs. Sautéing straight in the pan does not, because nothing leaves the leaves.
Leaves versus root Dandelion root, sold as tea or as a roasted coffee substitute, is a different part of the plant. This rating covers the leafy greens only.
The rest of the plate Dandelion greens are often sautéed with garlic and onion or tossed with beans. Those carry far more FODMAP weight than the greens and push the meal's total up quickly.

What else works

No common low FODMAP green has quite the same bitter bite, but baby spinach and bok choy fill the cooked side-dish role, and a salad can lean on baby spinach with cucumber and carrot. This rating does not cover dandelion root tea or roasted dandelion root coffee substitutes. Chicory root fibre, sold as a fibre additive in some health foods, is not low FODMAP. For the classic garlicky sauté, cook the greens in garlic-infused oil instead of with garlic cloves.

How to keep it low

Choose young, tender leaves, which are milder. Older leaves get tougher and more bitter. Wash them well, since the leaves trap grit, then dry them and store them wrapped in a towel in the fridge. If you forage them, take leaves only from ground you know has not been sprayed. Make dandelion greens one part of a mixed salad or a side next to potato, rice, polenta or eggs rather than the base of the meal, and finish them with garlic-infused oil and grated parmesan.

Common questions

are dandelion greens low fodmap

Yes. Dandelion greens are rated low FODMAP overall, estimated from what they are made of. A Small serving reads low and a Large serving reads moderate.

is dandelion tea low fodmap

Dandelion tea is often made from the root, a different part of the plant, and this rating for the leafy greens does not cover it.

can you eat cooked dandelion greens on low fodmap

Yes, as a Small serving. Cooking does not lower FODMAPs, and the greens shrink a lot in the pan, so a cooked pile can reach a Large serving, which is rated moderate.

what goes with dandelion greens on a low fodmap diet

Potato, rice, polenta and eggs all pair well. Garlic-infused oil and parmesan give the flavour of the classic garlic sauté without the garlic.

Learn more

Informational only, not medical advice. Individual tolerance varies. Talk to a healthcare professional or a dietitian for personal guidance.

Dandelion Greens is an estimated rating: it is inferred from the food's ingredients and composition and cross-checked, not measured directly in the papers below. The low, moderate and high cutoffs are still those of Varney et al. (2017).

References

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 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. 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.