Globe Artichoke

High FODMAP

By Michael EisenwasserUpdated October 6, 2026

Serving sizes

Globe Artichoke changes rating with portion size. These are the amounts tested in the literature behind our ratings.

About 15g Low
Larger portions Moderate
Much larger portions High

Fructans

Globe artichoke is High FODMAP at a usual serving, though about 15g is low, driven by its Fructans.

Globe artichoke is low at about 15g.
Its Fructans build quickly, so it turns moderate at larger portions and high at much larger portions.
Artichokes show up in dips, antipasto platters and marinated jars, so watch for them tucked into mixed dishes.

For that savory depth, a splash of garlic-infused oil over roasted vegetables works without the fructan load.

Why globe artichoke is rated high

Globe artichoke rates high FODMAP overall because of fructans. Only a very small amount, about 15g, is low; larger portions are moderate and much larger portions are high, and a normal helping of artichoke is well past the low serve. The catch with this one is that artichoke is rarely eaten as a recognisable vegetable. It arrives as hearts in a jar, chopped into a dip or scattered over a pizza, where the amount is decided by whoever made the dish rather than by the person eating it.

What changes your risk

Serving size About 15g is low, larger portions are moderate and much larger portions are high. That low serve is a single small piece of heart, so artichoke works only as a garnish rather than a vegetable side.
Cooking does not break fructans down Steaming, grilling and roasting leave the fructans in place. Fructans are water soluble, so some can move into cooking or canning liquid, but draining a jar does not turn a larger portion into a low one.
Marinade oil versus the hearts Fructans do not dissolve into oil, so the flavoured oil in a jar of marinated artichokes carries the flavour rather than the fructans, as long as no solid pieces come with it. That oil is often made with garlic and onion pieces of its own, so it only helps when the label says otherwise.
Stacking with other fructan foods Artichoke is usually served in fructan heavy company: on bread or pizza base made with wheat, alongside onion and garlic in a dip, next to fennel on an antipasto plate. Each of those carries the same subgroup into the same meal.
Hidden in dips and spreads Spinach and artichoke dip, tapenades, pesto style spreads and jarred antipasto mixes put artichoke somewhere the quantity cannot be judged by eye.

Swaps

For the antipasto and platter role, blanched green beans, carrot sticks and cucumber give the same pick at it quality, and for the soft braised heart texture in a pasta or a gratin, roasted zucchini or green beans work well with garlic infused oil for depth. A dip built on lactose free yoghurt or a hard cheese base with chives and the green tops of spring onions fills in for a creamy artichoke dip. Jerusalem artichoke is the lookalike to be careful with, since it is an unrelated vegetable that also carries fructans and is not a gentler choice despite the shared name.

How to lower the load

Most artichoke arrives preserved rather than fresh, so the ingredient list is the useful place to look: check jarred antipasto, marinated vegetable mixes, deli salads and frozen pizza toppings for artichoke heart, and check the same labels for garlic and onion in the brine, which usually travel with it. At a restaurant, artichoke hides in dips, flatbreads, pasta specials and vegetarian mains, so it is worth asking about by name. When the household buys a jar of marinated hearts, keeping the flavoured oil for cooking while leaving the pieces behind is the part of the jar that still works, provided the marinade itself is free of garlic and onion solids.

Common questions

is artichoke low fodmap

Not at a normal serve. Globe artichoke rates high overall: about 15g is low, but larger portions are moderate and much larger portions are high.

are canned artichoke hearts low fodmap

A small piece of about 15g is low, but a normal helping is not. Fructans are water soluble and some can leach into the canning liquid, but draining and rinsing does not make a larger portion low.

is globe artichoke high in fructans

Yes. Fructans are the group behind the high rating, and they build quickly past the low serve of about 15g.

what can i use instead of artichoke hearts

Green beans, carrot and zucchini cover the platter and pasta roles, with garlic infused oil for savoury depth. Jerusalem artichoke is not a swap, since it also carries fructans.

Learn more

Where this rating comes from

Globe Artichoke 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.

See our full rating method →

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.