Is Celery Low FODMAP? Serving Sizes, Mannitol, and Juicing Guide

Yes, celery is low FODMAP at very small servings, but it quickly becomes moderate to high as the portion increases. A quarter of a medium stalk (about 10g) is low FODMAP, while half a stalk moves to moderate and a full stalk reaches high FODMAP levels. The culprit is mannitol, a sugar alcohol (polyol) that celery contains in notable amounts. This makes celery one of those vegetables that requires careful portion management.

For anyone used to snacking on celery sticks or loading up on celery in soups and stews, this may come as a surprise. Celery has a reputation as an innocent, low-calorie vegetable — but for people with IBS, its mannitol content demands attention.

Why Is Celery Moderate to High in FODMAPs?

Celery contains mannitol, which belongs to the polyols group — the “P” in FODMAP. Mannitol is a naturally occurring sugar alcohol found in several fruits and vegetables. Unlike regular sugars, mannitol is poorly absorbed in the small intestine, even in healthy individuals. In people with IBS, this poor absorption is more pronounced.

When unabsorbed mannitol reaches the large intestine, it has two effects:

1. Osmotic effect: Mannitol draws water into the bowel, which can cause loose stools and diarrhea
2. Fermentation: Gut bacteria ferment mannitol, producing gas (hydrogen and methane) that causes bloating, distension, and pain

The mannitol content of celery is high enough per gram that the safe serving is quite small — much smaller than most people would naturally eat.

FODMAP Breakdown: Celery

Celery Form	Serving Size	FODMAP Level	FODMAP Type	Notes
Raw celery	1/4 stalk (10g)	Low	Mannitol	Very small safe portion
Raw celery	1/2 stalk (25g)	Moderate	Mannitol	May trigger symptoms
Raw celery	1 full stalk (40g+)	High	Mannitol	Likely to trigger symptoms
Cooked celery	1/4 stalk (10g)	Low	Mannitol	Cooking does not reduce significantly
Celery juice	1 glass (250ml)	High	Mannitol	Concentrates mannitol from many stalks
Celery salt	Pinch to 1/4 tsp	Low	Trace mannitol	Fine in cooking amounts
Celery seed	Pinch to 1/4 tsp	Low	Trace mannitol	Fine in cooking amounts
Celeriac (celery root)	3/4 cup (75g)	Low	Mannitol	More generous than celery stalks

Celery vs. Celeriac (Celery Root)

Celeriac, also called celery root, is a related but distinct vegetable. Despite sharing a name and a similar flavor, celeriac has a more generous low-FODMAP serving than celery stalks — about 3/4 cup (75g). This is because the root has a different concentration of mannitol relative to its weight.

If you enjoy celery flavor in soups, mashes, and stews, celeriac may be a better choice. It can be:

• Mashed like potatoes as a side dish
• Added to soups in cubes
• Roasted with other root vegetables
• Used in gratins with cheese and lactose-free cream

The Celery Juice Problem

The celery juice trend has gained popularity with claims of various health benefits. However, for people with IBS, celery juice is a significant concern.

A typical glass of celery juice (250ml) requires approximately 4-6 full stalks of celery. Since even a single stalk exceeds the low-FODMAP threshold, juicing concentrates the mannitol content to very high levels. Drinking celery juice is likely to cause:

• Bloating and abdominal distension
• Gas and flatulence
• Abdominal pain
• Diarrhea (mannitol’s osmotic effect)

If you are drawn to juicing for nutritional reasons, consider low-FODMAP vegetable alternatives like spinach, kale (small amounts), cucumber, or carrot, which have more favorable FODMAP profiles for juicing.

Cooking with Celery: Portion Math

Celery is a common ingredient in many recipes — particularly as part of the classic “mirepoix” (celery, carrot, and onion) used as a base for soups, stews, and sauces. While onion would already be problematic, the celery component also needs attention.

How to use celery safely in recipes:

1. Calculate the total amount of celery in the recipe
2. Divide by the number of servings
3. Ensure each serving contains no more than about 10g of celery (roughly 1/4 stalk)

For example, if a soup recipe calls for 2 stalks of celery and makes 8 servings, each serving contains about 10g of celery — right at the low-FODMAP threshold. If the recipe makes only 4 servings, each portion would have 20g, which is moderate.

FODMAP-safe mirepoix substitute:

• Replace onion with the green tops of spring onions and garlic-infused oil
• Use a small amount of celery (within portion guidelines)
• Keep the carrot (carrots are low FODMAP)

Celery as a Snack

The classic “ants on a log” (celery sticks with peanut butter and raisins) is a common snack, but it is problematic on a low-FODMAP diet in multiple ways:

• Celery at typical snacking amounts (2-3 sticks) is high FODMAP
• Raisins are high FODMAP (concentrated fructose from dried grapes)
• Peanut butter is the only safe component at 2 tablespoons

If you want a similar snack concept, try:

• Carrot sticks with peanut butter (carrots are low FODMAP at generous portions)
• Cucumber slices with peanut butter
• Rice cakes with peanut butter and a few blueberries

Mannitol Stacking Concerns

Since celery is high in mannitol, be careful about combining it with other mannitol-containing foods in the same meal:

• Mushrooms: High in mannitol
• Cauliflower: Contains mannitol at larger serves
• Sweet potato: Contains mannitol at larger serves (over 75g)
• Watermelon: Contains mannitol

Eating celery alongside any of these foods increases your total mannitol load. Even if each individual food is within its low-FODMAP serving, the combined mannitol from multiple sources can exceed your threshold.

Using FODMAPSnap to scan your meals can help flag potential mannitol stacking before it becomes a problem, especially in complex dishes like soups and stir-fries with multiple vegetable ingredients.

Reintroduction of Celery

During the FODMAP reintroduction phase, celery can serve as a test food for mannitol tolerance:

1. Day 1: 1/4 celery stalk (about 10g)
2. Day 2: 1/2 celery stalk (about 25g)
3. Day 3: 1 full celery stalk (about 40g)

Monitor symptoms for 24-48 hours after each serving. Your reaction will indicate your personal mannitol threshold, which also applies to other mannitol-containing foods.

Celery and SIBO

People with small intestinal bacterial overgrowth (SIBO) should be particularly cautious with celery. The mannitol content can feed bacteria in the small intestine and potentially worsen SIBO symptoms. The very small low-FODMAP serving (10g) may be tolerable, but if you have SIBO and notice symptoms even at small amounts, it may be best to avoid celery entirely and use celeriac or other vegetables instead.

Key Takeaways

• Celery is low FODMAP at only 1/4 stalk (10g) — a very small serving
• Mannitol (a polyol) is the problematic FODMAP in celery
• Celery juice is high FODMAP and should be avoided — it concentrates mannitol from many stalks
• Celeriac (celery root) has a more generous safe serving at 3/4 cup (75g)
• When cooking with celery, calculate the per-serving amount in the whole recipe
• Watch for mannitol stacking with mushrooms, cauliflower, and sweet potato
• Celery salt and celery seed are fine in typical seasoning amounts

Related Reading

• Is Broccoli Low FODMAP? — Another vegetable with portion-dependent FODMAPs
• Is Potato Low FODMAP? — A safer vegetable for snacking and side dishes
• Is Peanut Butter Low FODMAP? — A better base for snacking than celery sticks
• Is Avocado Low FODMAP? — Another polyol-containing food to manage carefully

---

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.