Is Broccoli Really Low FODMAP? What You Need to Know

If you’re navigating the low FODMAP diet and wondering “Wait... is broccoli low FODMAP or not?” — girl, you're not alone. As someone who’s been down the IBS road and specializes in FODMAPs, I totally get the confusion. Let’s break it down, because the answer isn’t a simple yes or no.

Broccoli: Friend or Foe to a Sensitive Gut?

Broccoli is one of those tricky veggies. It’s healthy, full of fiber, vitamins, and antioxidants, and honestly — who doesn’t feel a little proud when they’ve got greens on their plate?

But if you’ve got IBS or follow a low FODMAP lifestyle, you know that healthy doesn’t always mean “gut-friendly.”

The Short Answer: Yes, But It Depends

Yes, broccoli can be low FODMAP. But here’s the catch: it depends on which part of the broccoli you’re eating and how much of it you’re having.

Let’s get specific:

Broccoli Florets (aka the “tree” tops): These are low FODMAP in servings up to ¾ cup (75g). That’s your go-to safe zone.
Broccoli Stalks (the thick stem): These contain higher amounts of fructans, a type of FODMAP that can trigger bloating, cramping, and gas for people with sensitive guts.

So, if you’re sticking to the low FODMAP diet — especially during the elimination phase — it’s best to focus on the florets only and keep your portion size in check.

Why Does the Part of the Veggie Matter?

Great question! It comes down to how FODMAPs are distributed in the plant. In broccoli, the fructans (a type of fermentable carbohydrate) are mostly found in the stalks. That means you can enjoy the tops without all the unwanted tummy drama.

When you overdo it or eat too much of the stalks, those FODMAPs can ferment in your gut, leading to bloating, discomfort, and… well, let’s just say it’s not cute.

How to Cook Broccoli the Low FODMAP Way

Here’s a little secret: the way you cook broccoli can make a big difference in how your body tolerates it.

Steam or roast the florets to keep them tender and easier to digest.
Avoid adding garlic or onion — two high FODMAP offenders that often sneak into stir-fries and veggie dishes.
Pair your broccoli with other low FODMAP veggies like zucchini or carrots for a fiber-rich, gut-friendly combo.

What About Frozen Broccoli?

Good news! Frozen broccoli florets (check the label!) are also low FODMAP when portioned properly. Just make sure you’re not getting a mix that includes the stalks or high FODMAP seasonings.

TL;DR – Broccoli & FODMAPs

Here’s the quick takeaway:

Yes, broccoli is low FODMAP — if you eat the florets and stick to a serving size of ¾ cup (75g).
Avoid the stalks, especially during the elimination phase of the diet.
Pay attention to portion sizes and prep methods to stay tummy-happy.

Final Thoughts

Navigating the low FODMAP lifestyle doesn’t mean you have to ditch all your favorite veggies. Broccoli can absolutely stay on the menu — it’s all about knowing your portions and choosing the right parts.

Your gut deserves to feel good, and you deserve to enjoy your meals without the stress. So go ahead, steam those florets, sprinkle on some salt and pepper, and serve them up with confidence. 💚

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