Is Broccoli Low FODMAP? Heads, Stalks, and Serving Size Guide

Broccoli is low FODMAP in controlled servings, but the amount and which part of the broccoli you eat matters significantly. Broccoli heads (florets) are low FODMAP at about 3/4 cup (75g), while the stalks contain higher fructan levels and become moderate at smaller amounts. This makes broccoli one of those vegetables where a little knowledge goes a long way in keeping your IBS symptoms at bay.

Broccoli is a nutritional powerhouse — rich in vitamin C, vitamin K, fiber, and sulforaphane — so finding a way to include it safely in your diet is well worth the effort.

Why Does Broccoli Have a Moderate FODMAP Rating?

Broccoli contains a mixture of fructans (oligosaccharides) and sorbitol (a polyol). The concentration of these FODMAPs varies between different parts of the plant:

• Broccoli heads (florets): Lower in FODMAPs, primarily containing small amounts of sorbitol and fructans
• Broccoli stalks: Higher in fructans, making them moderate FODMAP at smaller portions

This head-versus-stalk distinction is unusual but important. Monash University specifically differentiates between the two parts in their app, and the difference is meaningful enough to affect your symptoms.

FODMAP Breakdown: Broccoli

Broccoli Type	Serving Size	FODMAP Level	FODMAP Type	Notes
Broccoli heads	3/4 cup (75g)	Low	Sorbitol, trace fructans	Safe portion
Broccoli heads	1.5 cups (150g)	Moderate	Sorbitol, fructans	May trigger symptoms
Broccoli stalks	1/3 cup (45g)	Low	Fructans	Smaller safe portion
Broccoli stalks	2/3 cup (90g)	Moderate-High	Fructans	Likely to trigger symptoms
Broccolini	1/2 cup (45g)	Low	Fructans, sorbitol	Keep portions modest
Broccoli sprouts	1/2 cup (30g)	Low	Trace	Safe garnish
Frozen broccoli	3/4 cup (75g)	Low	Same as fresh heads	No change from freezing

How to Get the Most Broccoli With the Fewest FODMAPs

The practical approach is simple: eat the heads, go easy on the stalks.

When preparing broccoli at home, cut the florets from the stalk. Use the florets in your meals and either discard the stalks, share them with someone not on a FODMAP restriction, or use them very sparingly.

If you buy pre-cut broccoli florets, you are already getting the lower-FODMAP part. Frozen broccoli florets are also a convenient and equally safe option.

Maximizing your broccoli portion:

• Stick to 3/4 cup (75g) of florets per serving
• If you include some stalk, reduce your total portion slightly
• Spread your broccoli intake across meals rather than eating a large amount in one sitting
• Avoid combining broccoli with other sorbitol-containing foods like avocado, sweet potato, or stone fruits in the same meal to prevent FODMAP stacking

Cooking Methods and Broccoli

While cooking does not dramatically change the FODMAP content of broccoli, different methods affect digestibility and comfort:

Steaming: Retains the most nutrients and keeps a good texture. About 4-5 minutes for tender-crisp florets. This is generally the gentlest method for sensitive stomachs.

Roasting: High heat (200C/400F) for 20-25 minutes with olive oil or garlic-infused oil, salt, and pepper. Roasting caramelizes the edges and creates a delicious flavor. The reduced water content from roasting does not meaningfully concentrate FODMAPs at standard portions.

Stir-frying: Quick cooking in a wok or skillet with oil. Pairs well with rice and safe proteins like chicken.

Boiling: Some water-soluble FODMAPs may leach into the cooking water, potentially reducing the FODMAP content slightly. If you boil broccoli, draining and discarding the water could offer a marginal benefit. However, boiling also leaches nutrients, so steaming is generally preferred.

Raw broccoli: Some people with IBS find raw cruciferous vegetables harder to digest, not because of FODMAPs specifically but because of the tough fiber content. If raw broccoli bothers you even at small portions, try steaming or roasting it instead.

Broccolini: A Different Vegetable

Broccolini (sometimes sold as “baby broccoli” or “Tenderstem”) is not simply young broccoli. It is a hybrid of broccoli and Chinese broccoli (gai lan) with its own FODMAP profile.

Monash University has tested broccolini and found it low FODMAP at about 1/2 cup (45g), with moderate levels at larger servings. This is a somewhat smaller safe serving than broccoli heads, so exercise more caution with broccolini.

Broccolini is popular in stir-fries, roasted vegetable dishes, and as a side. Its thin stems and small florets cook quickly and evenly.

Broccoli in Meal Planning

Broccoli fits well into many low-FODMAP meals. Here are some ideas:

• Side dish: Steamed or roasted florets with lemon, salt, and garlic-infused oil alongside chicken and potatoes
• Stir-fry: Broccoli florets with rice, bell peppers, tofu or chicken, and soy sauce with ginger
• Pasta: Gluten-free pasta with roasted broccoli, Parmesan, and garlic-infused oil
• Soup: Broccoli and potato soup made with garlic-infused oil and lactose-free cream
• Salad: Blanched broccoli florets with cherry tomatoes, hard cheese, and olive oil dressing

Using FODMAPSnap to check your broccoli-based meals can help ensure you are staying within safe serving limits, especially when combining broccoli with other vegetables that may contribute additional FODMAPs.

Broccoli and Gas: A FODMAP and Non-FODMAP Issue

Broccoli has a reputation for causing gas even in people without IBS. This is partly due to the raffinose and fiber content in cruciferous vegetables, which ferment in the colon regardless of FODMAP sensitivity. Some degree of gas from broccoli is normal and does not necessarily mean you are exceeding your FODMAP threshold.

However, if you experience significant bloating, pain, or changes in bowel habits after eating broccoli within the recommended portion, you may have a particular sensitivity to sorbitol or fructans that makes even the “safe” serving problematic for you. This is something to note during the reintroduction phase.

Reintroduction of Broccoli

During the FODMAP reintroduction phase, broccoli can be used to test the sorbitol and fructans — other categories:

1. Day 1: 1/2 cup broccoli heads (about 50g)
2. Day 2: 3/4 cup broccoli heads (about 75g)
3. Day 3: 1.5 cups broccoli heads (about 150g)

Monitor symptoms for 24-48 hours after each challenge. This helps establish whether you can tolerate standard or larger portions.

Key Takeaways

• Broccoli heads are low FODMAP at 3/4 cup (75g) — stalks are higher in fructans and should be limited
• Broccolini is a different vegetable and is low FODMAP at a smaller portion of 1/2 cup (45g)
• Cooking method does not significantly change FODMAP content, but steaming is gentlest on digestion
• Watch for FODMAP stacking when combining broccoli with other sorbitol-containing foods
• Some gas from broccoli is normal due to fiber and raffinose, independent of FODMAPs
• Frozen broccoli florets are a convenient and equally safe option

Related Reading

• Is Celery Low FODMAP? — Another vegetable with portion-dependent FODMAP levels
• Is Potato Low FODMAP? — A safe starchy side to pair with broccoli
• Is Garlic Low FODMAP? — Use garlic-infused oil to flavor broccoli dishes
• Is Avocado Low FODMAP? — Another sorbitol-containing food to watch when stacking

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This article is for informational purposes only and does not constitute medical advice. Always consult with a qualified healthcare professional or registered dietitian before making significant changes to your diet, especially if you have IBS, SIBO, or other gastrointestinal conditions. FODMAP tolerance varies between individuals, and a supervised elimination and reintroduction process is recommended for best results.