Is Broccoli Low FODMAP?
Yes, broccoli is low FODMAP at normal servings — with a twist: the florets (heads) are the safe part at about 3/4 cup, while the stalks are higher in excess fructose and need smaller portions.
AI-assisted classification — 95% confidence
LOW
Mixed
Not listed
Not listed
Broccoli is safe for most, but you may have a unique sensitivity.
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Confirm My Tolerance FreeWhat's Inside Broccoli
Digestive Profile
- Fiber Type
- Mixed Fiber (soluble + insoluble)
- Common Irritants
- None detected
- Allergen Warnings
- None detected
Nutrition Facts (per 100g)
- Calories
- 34 kcal
- Protein
- 2.8g
- Carbohydrates
- 6.6g
- Fat
- 0.4g
- Fiber
- 2.6g
- Sugar
- 1.7g
Why is Broccoli low FODMAP?
Monash University tested broccoli parts separately and found the FODMAPs concentrate in the stalk: broccoli heads are low FODMAP at 3/4 cup (75 g), whole broccoli (heads and stalks) is low at the same serve, but stalks alone are only low at about 1/3 cup (45 g) before excess fructose climbs. Broccoli's reputation as a 'gassy' vegetable also involves non-FODMAP fibre fermentation, which affects everyone to a degree and is not necessarily an IBS red flag.
Serving guidance for Broccoli
Stick to about 3/4 cup (75 g) of broccoli florets per meal during elimination — a normal side-dish portion. If you eat the stalks, keep that portion closer to 1/3 cup. Steaming or roasting does not change the FODMAP content, so cook it however you like it.
Disclaimer: This nutrition information is for educational purposes only and should not be used to diagnose or treat eating disorders, metabolic conditions, or nutritional deficiencies. Consult a registered dietitian or medical professional before starting any new diet plan. See our Medical Disclaimer.
FODMAP classifications on this page follow the framework established by the Monash University FODMAP research program, which laboratory-tests foods for fermentable carbohydrates. Individual tolerance varies.
Disclaimer: For informational purposes only. Not medical advice. Learn more.
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Frequently Asked Questions
Is broccoli low FODMAP?
Yes — broccoli heads/florets are low FODMAP at 3/4 cup (75 g) per Monash testing. Stalks carry more excess fructose, so keep stalk-heavy portions smaller.
Can I eat broccoli if I have IBS?
Most people with IBS handle floret servings well. If broccoli seems gassy, that can be normal fibre fermentation rather than a FODMAP reaction — portion size and your symptom tracking will tell you.
Why are broccoli stalks higher FODMAP than florets?
The plant stores more of its sugars, including excess fructose, in the stalk. Monash's separate testing is why floret-only portions get more headroom.
Is broccolini the same as broccoli for FODMAPs?
No — broccolini tests differently and its stalks are higher in fructans; keep broccolini portions to about 1/2 cup and favour the tops.
Does steaming or roasting change broccoli's FODMAPs?
No meaningful change — FODMAPs are heat-stable. Small amounts can leach into boiling water, but the practical guidance stays the same: portion by weight, cook by preference.
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GutGraph is an informational health tracking tool and is not a medical device, medical authority, or substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider with any questions about your health. This product is not intended to diagnose, treat, cure, or prevent any disease. See our Medical Disclaimer for more details.