Purslane

Low FODMAP

Typical portion

Any typical portion Low

Purslane is Low FODMAP, a succulent leafy green that is mostly water with very little fermentable carbohydrate to worry about.

With its high water content and minimal fermentable carbohydrate, purslane sits comfortably Low FODMAP at any typical portion, so a normal serving keeps things easy on your gut.

Toss it raw into salads or wilt it quickly like spinach, and a squeeze of lemon plus a drizzle of olive oil makes a fresh, gut-friendly side.

Why purslane is rated low

Purslane is low FODMAP. The thick, juicy leaves and stems carry very little of the carbohydrate that causes trouble on this diet, so it sits low at "Any typical portion". That rating is estimated from what purslane is made of rather than from a measured serving. Where purslane meets trouble is in the dishes it traditionally goes into, many of which lean on onion, garlic or wheat bread.

What changes your risk

Portion size The rating covers "Any typical portion". Low is per serving, not a licence for an unlimited bowl, so keep it to a normal side or salad portion.
Traditional recipes Fattoush pairs purslane with onion and toasted wheat pita, and many cooked purslane dishes start with onion and garlic in the pan. Those additions, not the purslane, push the dish higher.
Cooking shrinks it Heat does not change the FODMAP content, but cooked purslane loses volume, so a cooked serving holds more leaves than it looks like.
Stacking the meal Purslane adds little on its own, but a meal that also includes wheat bread, a garlicky dip and onion builds a real load even with the purslane staying low.

What else works

Baby spinach and cucumber fill a similar fresh, crisp role in salads, and both sit low. For a fattoush-style salad, use gluten free bread or toasted traditional sourdough spelt in place of wheat pita, and swap the onion for chives or the green tops of spring onions. Purslane is not a stand-in for onion or garlic, and the dips often served alongside, especially those made with garlic or legumes, are not low just because the greens are.

How to keep it low

Choose bunches with firm, glossy stems and no slimy spots, and keep them in a bag in the fridge, using them within a few days. Strip the tender leaves and smaller stems and discard any thick, woody ends. If foraging, be sure of the identification and pick away from roadsides and treated lawns. For a simple side, toss raw purslane with cucumber, a drizzle of olive oil and a little salt, or wilt it briefly in garlic-infused oil.

Common questions

is purslane low fodmap

Yes. Purslane is low FODMAP at "Any typical portion", a rating estimated from what it is made of. The onion, garlic and wheat in many purslane recipes are the parts to watch.

can you eat purslane on the low fodmap diet

Yes, purslane fits the elimination phase. Build the dish around it without onion, garlic or wheat bread, and use garlic-infused oil or chives for flavour.

is fattoush low fodmap

Not as usually made. The purslane is low, but traditional fattoush adds onion and wheat pita, so swap those for chives or spring onion greens and gluten free bread.

Learn more

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

Purslane 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.