Is Spinach Low FODMAP? The Truth About This IBS-Friendly Supergreen

The good news? Yes, spinach is low FODMAP — but the type of spinach and portion size matter.

Let’s take a closer look at this nutrient-packed green and how you can enjoy it safely on a FODMAP-friendly diet.

Baby Spinach vs. Mature Spinach: What’s the Difference?

Surprisingly, not all spinach is created equal when it comes to FODMAP content. The type of spinach you choose — and how you prepare it — can influence whether it remains gut-friendly.

✅ Baby Spinach

Low FODMAP at 1½ cups (75g)
Safe to enjoy raw or cooked
Tender, mild in flavor, and ideal for salads or smoothies

Baby spinach is the more delicate, sweeter version you’ll often find in salad blends or plastic tubs at the grocery store. It’s low in FODMAPs even in relatively large portions, making it a great everyday option.

⚠️ Mature (English) Spinach

Low FODMAP at ½ cup (75g), cooked
Raw mature spinach contains higher levels of sorbitol, a FODMAP that can cause digestive discomfort
Best when lightly sautéed or steamed to reduce potential triggers

Mature spinach has firmer, darker leaves and is typically used in cooked dishes. While still low FODMAP in small, cooked portions, the sorbitol content in raw mature spinach may be problematic for some individuals — so moderation is key.

Spinach: A Gut-Friendly Powerhouse

Spinach isn’t just a low FODMAP-friendly food — it’s also a nutritional powerhouse. Including spinach in your diet (in the right portions) offers a variety of health benefits:

Rich in vitamins and minerals, including iron, magnesium, and folate
High in antioxidants, which support inflammation control
A good source of gentle fiber, especially when eaten raw in appropriate amounts

Whether blended into a smoothie, tossed into an omelette, or stirred into soup, spinach is one of the most versatile greens on the low FODMAP list.

Tips for Enjoying Spinach on a Low FODMAP Diet

To keep spinach safe and symptom-free, here are a few expert-approved tips:

Opt for baby spinach if you want to enjoy it raw in salads or smoothies
Cook mature spinach to reduce sorbitol and ease digestion
Avoid combining spinach with other high-FODMAP ingredients in the same meal (such as apples, mushrooms, or onion)
Stick to tested Monash University serving sizes to prevent portion overload

What About Frozen Spinach?

Frozen spinach is typically made from mature leaves that have been chopped and blanched. While still considered low FODMAP when cooked and properly portioned, you’ll want to stick to a ½ cup (75g) serving and double-check for added ingredients like onion, garlic, or creamy sauces.

Is Spinach Low FODMAP?

✅ Baby spinach: Low FODMAP up to 1½ cups (75g)
✅ Cooked mature spinach: Low FODMAP up to ½ cup (75g)
⚠️ Raw mature spinach: Higher in sorbitol — best avoided or limited
🥗 Both varieties offer valuable nutrients and can support gut health when consumed in appropriate portions

Final Thoughts

Navigating the low FODMAP diet doesn’t mean giving up nutrient-rich greens like spinach. When chosen and portioned correctly, spinach can be a safe, versatile, and delicious addition to your meals.

So whether you're adding it to a smoothie, sautéing it with garlic-infused oil, or tossing it into a salad, spinach is one of the few foods that truly checks all the boxes: nutritious, flavorful, and IBS-friendly.

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