Is Cucumber Low FODMAP? Pickles, Serving Sizes & IBS Guide

Yes, cucumber is low FODMAP. Cucumbers are one of the safest and most refreshing vegetables on the low-FODMAP diet. With their extremely high water content (about 96%), minimal fermentable carbohydrates, and mild flavor, cucumbers are a go-to food for salads, snacks, and sides. They are confirmed low FODMAP by Monash University at a generous 75g serving, and even larger portions are unlikely to cause problems for most people with IBS.

The main caution with cucumbers is not about the cucumber itself — it is about what gets added to them. Pickled cucumbers and cucumber-based sauces often contain garlic and onion, which are high FODMAP. As long as you check those ingredient lists, cucumbers are one of the most worry-free foods available.

Why Is Cucumber Low in FODMAPs?

Cucumbers are low FODMAP for a simple reason: they are almost entirely water. At 96% water content, there is very little room for carbohydrates of any kind, let alone fermentable ones.

The small amount of carbohydrate in cucumbers comes mainly from simple sugars (glucose and fructose in roughly balanced proportions) and a small amount of fiber. The fructose-to-glucose ratio is not problematic, and the total amounts are so small that they pose no issue for FODMAP-sensitive individuals.

Cucumbers belong to the Cucurbitaceae family along with zucchini, pumpkin, and melons. Most members of this family have favorable FODMAP profiles at standard servings, though some (like watermelon) are notable exceptions.

FODMAP Breakdown: Cucumber

Form	Serving Size	FODMAP Level	Notes
Fresh cucumber (with skin)	75g (~10 slices)	Low	Generous tested serving
Fresh cucumber (peeled)	75g	Low	Same FODMAP profile
Lebanese/mini cucumber	1 whole (about 75g)	Low	Convenient single-serve size
Dill pickle (plain)	1 medium (75g)	Low	No garlic or onion
Bread-and-butter pickle	75g	Variable	Often contains onion — check label
Garlic dill pickle	75g	High	Contains garlic — avoid
Cucumber in tzatziki	Varies	Variable	Depends on garlic content

The Pickle Problem: Watch for Hidden FODMAPs

Pickles deserve special attention on the low-FODMAP diet. The cucumber itself remains low FODMAP when pickled — the fermentation or vinegar-brining process does not create FODMAPs. The problem is what manufacturers add to the pickling liquid.

Pickles to Avoid

• Garlic dill pickles: The most common commercial variety. Garlic cloves or garlic juice in the brine adds fructans.
• Bread-and-butter pickles: Almost always contain onion, and often have higher sugar content.
• Kimchi-style pickled cucumbers: Korean-style pickles frequently contain garlic, onion, and sometimes wheat flour.
• Restaurant pickles: Often house-made with garlic and onion.

Pickles That Are Generally Safe

• Plain dill pickles: Made with just cucumber, water, vinegar, salt, and dill. These exist but require label checking.
• Cornichons: Small French-style pickles, usually pickled in vinegar with herbs like tarragon. Check for onion.
• Homemade pickles: When you make your own, you control the ingredients. A simple brine of water, white vinegar, salt, dill, and mustard seed produces FODMAP-safe pickles.

The fermentation process in naturally fermented pickles (the kind found in the refrigerator section, made with salt water rather than vinegar) can actually be beneficial for gut health, as they contain probiotics. Just make sure the ingredient list is clean.

How to Use Cucumber on a Low-FODMAP Diet

Cucumbers are endlessly versatile and particularly welcome during warmer months or when IBS symptoms have left you wanting something gentle.

Salads: Cucumber is a staple salad ingredient. Combine with spinach, bell peppers, carrots, and a simple vinaigrette for a colorful, safe salad. Add crumbled feta cheese (low FODMAP at 40g) for protein.

Snacking: Cucumber slices with a low-FODMAP dip make a refreshing snack. Try them with a small portion of peanut butter, a FODMAP-friendly hummus alternative (made with canned chickpeas — watch portions — or using pumpkin as a base), or a herb-yogurt dip using lactose-free yogurt.

Sandwiches and wraps: Add cucumber slices to sandwiches for crunch and moisture. They work especially well in wraps with grilled chicken, lettuce, and a drizzle of garlic-infused oil.

Cold soups: Blend cucumber with lactose-free yogurt, fresh dill, lemon juice, and a pinch of salt for a chilled cucumber soup. This is especially soothing during IBS flares when you want something light.

Infused water: Add cucumber slices to water for a refreshing drink. This is FODMAP-safe and helps with hydration, which is particularly important for IBS patients who experience diarrhea.

Making FODMAP-Safe Tzatziki

Traditional tzatziki is made with cucumber, yogurt, garlic, olive oil, and sometimes dill. The garlic makes conventional tzatziki high FODMAP, but you can easily make a safe version.

Low-FODMAP tzatziki recipe:

• 1 cup lactose-free Greek yogurt
• 1/2 cucumber, grated and squeezed dry
• 1 tablespoon garlic-infused olive oil
• 1 tablespoon fresh dill, chopped
• 1 tablespoon lemon juice
• Salt to taste

This gives you the garlic flavor through the infused oil while keeping the dish FODMAP-safe. Use it as a dip, sandwich spread, or sauce for grilled meats.

Cucumber Compared to Other Salad Vegetables

How does cucumber compare to other common salad ingredients on the FODMAP spectrum?

• Lettuce (all types): Low FODMAP. Reliable and safe.
• Tomato: Low FODMAP at 1 small common tomato (75g). Cherry tomatoes are safe at about 4 pieces.
• Bell peppers: Low FODMAP. All colors are safe.
• Carrots: Low FODMAP. Great raw or shredded.
• Celery: Low FODMAP at about half a stalk.
• Red onion: High FODMAP. One of the most common hidden triggers in salads.
• Beetroot: Low FODMAP at just 20g (2 slices). Watch portions.
• Avocado: Low FODMAP at 1/8 of a whole avocado but moderate at larger servings.

Cucumber is among the safest salad vegetables, with a very generous tested serving and no known high-FODMAP threshold. Using FODMAPSnap to scan your salad ingredients helps ensure that the combination remains safe, especially at restaurants where hidden garlic and onion in dressings are common.

Nutritional Profile

Cucumbers are not the most nutrient-dense vegetable — their extremely high water content means fewer vitamins and minerals per gram compared to denser vegetables. However, they still contribute useful nutrition.

• Hydration: At 96% water, cucumbers contribute meaningfully to fluid intake.
• Vitamin K: Provides about 16% of the daily value per 100g, supporting bone health and blood clotting.
• Potassium: Modest amounts that support heart and muscle function.
• Antioxidants: Contains cucurbitacins, flavonoids, and tannins with mild antioxidant properties.
• Low calorie: About 15 calories per 100g, making cucumbers useful for satiety without caloric density.

For people with IBS who struggle to stay hydrated (especially those with diarrhea-predominant IBS), cucumbers offer a gentle way to increase fluid intake through food.

Reintroduction Considerations

Cucumbers do not need to be reintroduced because they are already low FODMAP. They can be eaten freely throughout the elimination, reintroduction, and personalization phases of the diet.

During the reintroduction phase, cucumbers serve as a useful “safe food” to pair with test foods, helping ensure that any symptoms you experience are from the food being tested rather than from other components of the meal.

Key Takeaways

• Cucumber is low FODMAP at 75g and likely safe at even larger portions
• Pickles require label checking — garlic and onion are common additions that make them high FODMAP
• Plain dill pickles without garlic or onion are FODMAP-safe
• Cucumber is 96% water, making it excellent for hydration
• Tzatziki can be made low FODMAP using garlic-infused oil instead of raw garlic
• No reintroduction needed — enjoy cucumbers throughout all diet phases

Related Reading

• Is Garlic Low FODMAP? — Why garlic in pickles is a problem
• Is Onion Low FODMAP? — The other hidden FODMAP in pickled products
• Are Peppers Low FODMAP? — Another safe salad vegetable
• Is Spinach Low FODMAP? — Combine with cucumber for a FODMAP-safe salad base

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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.