{"id":64740,"date":"2024-09-07T14:39:05","date_gmt":"2024-09-07T14:39:05","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=64740"},"modified":"2024-09-07T14:39:05","modified_gmt":"2024-09-07T14:39:05","slug":"is-broccoli-low-fodmap","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/is-broccoli-low-fodmap\/","title":{"rendered":"Is Broccoli Low Fodmap? Exploring The Facts"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/is-broccoli-low-fodmap\/#Is_Broccoli_Okay_for_IBS\" >Is Broccoli Okay for IBS?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/is-broccoli-low-fodmap\/#What_Are_Other_Types_of_Broccoli_and_Their_Impact_on_IBS\" >What Are Other Types of Broccoli and Their Impact on IBS?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/is-broccoli-low-fodmap\/#Is_Cooked_Broccoli_High_in_FODMAP\" >Is Cooked Broccoli High in FODMAP?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/is-broccoli-low-fodmap\/#Low_FODMAP_Sheet-Pan_Broccoli_Cheese_and_Rice_Casserole\" >Low FODMAP Sheet-Pan Broccoli, Cheese, and Rice Casserole<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/is-broccoli-low-fodmap\/#Chicken_and_Broccoli_Pasta\" >Chicken and Broccoli Pasta<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/is-broccoli-low-fodmap\/#Low_FODMAP_Spicy_Roasted_Broccoli\" >Low FODMAP Spicy Roasted Broccoli<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/is-broccoli-low-fodmap\/#What_Vegetables_Are_Low_FODMAP\" >What Vegetables Are Low FODMAP?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/is-broccoli-low-fodmap\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/is-broccoli-low-fodmap\/#Is_broccoli_fructose-free\" >Is broccoli fructose-free?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/is-broccoli-low-fodmap\/#Why_does_broccoli_make_me_gassy\" >Why does broccoli make me gassy?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/is-broccoli-low-fodmap\/#What_are_the_5_best_foods_for_IBS\" >What are the 5 best foods for IBS?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/is-broccoli-low-fodmap\/#Does_cooking_destroy_FODMAP\" >Does cooking destroy FODMAP?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/is-broccoli-low-fodmap\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Is broccoli low FODMAP? I\u2019ll start with a simple answer \u2013 yes!<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=is_broccoli_low_fodmap\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">In certain amounts, broccoli is low FODMAP. However, you can\u2019t consume unlimited servings, and the amount you can eat should vary according to the part of broccoli you are consuming. Perhaps this tasty veggie causes a lot of confusion in the FODMAP world. In fact, most of the time, broccoli is portrayed as a vegetable that those with gut problems should avoid.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">I am here to guide you on the ins and outs of this nutritious vegetable and its impact on your health. Let\u2019s get to it!<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_Broccoli_Okay_for_IBS\"><\/span><b>Is Broccoli Okay for IBS?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Some carbohydrates can trigger symptoms like constipation and bloating in those with irritable bowel syndrome (IBS) <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4014048\/\"><span style=\"font-weight: 400;\">(1)<\/span><\/a><span style=\"font-weight: 400;\">. These compounds are called FODMAPs: fermentable oligosaccharides, disaccharides, monosaccharides and polyols. They are present in certain fruits, vegetables, grains, dairy products, legumes, and other foods.. People with IBS are sometimes recommended to go on a low FODMAP diet, where they temporarily eliminate these foods, then reintroduce them one by one to determine which particular foods trigger their symptoms\u00a0 <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC10857121\/\"><span style=\"font-weight: 400;\">(2)<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Broccoli, like other cruciferous vegetables, can be tricky for people with irritable bowel syndrome (IBS). It is loaded with nutrients but contains FODMAP fructose. Tests performed by Monash University reveal that the fructose content is different for broccoli stalks and broccoli heads <\/span><a href=\"https:\/\/www.monash.edu\/__data\/assets\/pdf_file\/0008\/994706\/dietarymanagementofgisymptomsfodmaps.pdf\"><span style=\"font-weight: 400;\">(3)<\/span><\/a><span style=\"font-weight: 400;\">. The amounts that you can safely eat differ for heads and stalks:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Broccoli heads or florets are considered low FODMAP if consumed 75 grams or 3\/4 cup. However, the fructose content becomes moderate if you eat 240 grams (2 2\/3 cups) or more broccoli heads.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Broccoli stalks are low FODMAP in servings of 45 grams or 1\/3 cup. Consuming 50 grams or more of broccoli stalks results in moderate fructose.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The figures show that broccoli heads become high in fructose at a relatively large serving of 240 grams. This indicates that you may eat more than 75 grams of broccoli in a serving. Still, it is recommended that you don\u2019t exceed 240 grams, to be on the safe side. The good news is that broccoli heads or florets can be considered a low FODMAP food, and you can enjoy this delicious vegetable in many ways.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The safe amount of broccoli stalks, when wanting low FODMAP, is lower. It is best to stick to 45 grams (about 1\/3 cup) of stalks. If you know fructose doesn&#8217;t bother you, you can try eating more broccoli stalks or heads.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Typically, <a href=\"https:\/\/betterme.world\/articles\/foods-that-ferment-in-the-colon\/\">foods that ferment in the colon<\/a> can cause negative side effects, if you are prone to IBS or IBD. The issues you may face include cramps, bloating, or gas. Oftentimes, the patients work with their physician and dietitian to remove most of these foods for a set amount of time. They can slowly add them individually to determine which foods trigger the problems. One should not opt for a low FODMAP diet alone or stay in the elimination phase for prolonged periods.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Do you think that fructose isn\u2019t a problem for you? If yes, then you can move forward and experiment with large servings of broccoli stalks, their heads, or both of them combined.<\/span><\/p>\n<p><strong>Looking for a way to break the vicious cycle of weight loss and tone up all the jiggly parts? Watch the extra pounds fly off and your muscles firm up with the <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=is_broccoli_low_fodmap\">BetterMe: Health Coaching <\/a> app!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_Other_Types_of_Broccoli_and_Their_Impact_on_IBS\"><\/span><b>What Are Other Types of Broccoli and Their Impact on IBS?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Broccoli also comes in other varieties, each with a different nutritional profile and potential effects on IBS. Monash University has also tested baby broccoli\/broccolini and Gai lan or Chinese broccoli <\/span><a href=\"https:\/\/www.karlijnskitchen.com\/en\/is-broccoli-low-fodmap\/#:~:text=Monash%20University%20has%20also%20tested,of%2087%20grams%20or%20more.\"><span style=\"font-weight: 400;\">(4)<\/span><\/a><span style=\"font-weight: 400;\">. Recommended serving sizes of different broccolis are here:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Broccolini Heads: <\/b><span style=\"font-weight: 400;\">These can be categorized as low FODMAP in the serving size of 58 grams. They contain moderate fructose, serving at 87 grams or more.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Broccolini Stalks:<\/b><span style=\"font-weight: 400;\"> These are low FODMAP in the serving size of 90 grams. It contains moderate fructose in the serving size of 320 grams or more.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Gai Lan\/Chinese Broccoli:<\/b><span style=\"font-weight: 400;\"> These are considered low FODMAP in the serving size of 75 grams or 1 chopped cup. They contain a moderate amount of fructans in the serving size of 285 grams, which is 4 1\/4 cup or more.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">After evaluating the figures provided by Monash University, we can say that Gai Lan or broccolini can be low FODMAP at certain serving sizes.\u00a0 When reintroducing, start with small amounts of any vegetable and gradually increase to see how your body reacts. Boiling the vegetables might help remove some of the FODMAPs which are water soluble.<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=is_broccoli_low_fodmap\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/9-2-2.png\" alt=\"is broccoli low fodmap\" \/><\/a><\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_Cooked_Broccoli_High_in_FODMAP\"><\/span><b>Is Cooked Broccoli High in FODMAP?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Cooked broccoli is generally considered moderate in FODMAPs. The FODMAP content can vary, according to the size and specific part of the broccoli consumed:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A 75-gram cup of cooked broccoli heads or florets is considered low FODMAP. However, eating 240 grams (about 2 \u2154 cups) or more will result in moderate FODMAPs, due to the fructose content.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A 45-gram (\u2153 cup) serving of cooked broccoli stalks is also considered low FODMAP. Eating 50 grams or more will result in a moderate amount of FODMAPs.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Stating these numbers is easy. However, ensuring that you don\u2019t exceed the FODMAP limit could be challenging. If you fancy eating some broccoli and keep it low FODMAP, you should check out these recipes:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Low_FODMAP_Sheet-Pan_Broccoli_Cheese_and_Rice_Casserole\"><\/span><b>Low FODMAP Sheet-Pan Broccoli, Cheese, and Rice <a href=\"https:\/\/betterme.world\/articles\/keto-casserole-recipes\/\">Casserole<\/a><\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Servings:<\/b><span style=\"font-weight: 400;\"> 12<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><b>Preparation time:<\/b><span style=\"font-weight: 400;\"> 5 minutes<\/span><\/p>\n<p style=\"text-align: center;\"><b>Ingredients<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 cups cooked Basmati rice<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 &amp; \u00bd cups frozen broccoli heads (chopped)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd cup (1 stick) unsalted butter<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">8 ounces shredded sharp cheddar cheese<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">8 ounces of lactose-free sour cream<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 cup low-FODMAP milk<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 teaspoon kosher salt (add more if needed)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 teaspoon granulated sugar<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tablespoon chopped green scallion tips or chives<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">4 ounces chopped low-FODMAP, gluten-free bread (bite-sized pieces)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1\/4 cup low-FODMAP, gluten-free breadcrumbs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Olive oil (for greasing the pan)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grated Parmesan cheese (optional for topping)<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Directions<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Set your oven to 400\u00b0F and use olive oil to grease a baking sheet with a rim.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">In a large skillet, melt butter over medium-low heat. Add scallion tips or chives and sugar, stirring until butter caramelizes (15-20 minutes).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stir the chopped bread into the butter mixture and saut\u00e9 for 10 minutes until toasted. Set this aside, covered.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If using frozen broccoli, defrost it in the skillet and set aside.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mix cooked rice, broccoli, cheese, sour cream, milk, and salt in a large bowl.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stir in the butter-bread mixture until well combined.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Spread the mixture onto the greased baking sheet and sprinkle with breadcrumbs and Parmesan (optional).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bake for 30 minutes until bubbly and slightly browned.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Serve immediately, adding more salt if needed.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">This recipe is the courtesy of <\/span><a href=\"http:\/\/rachelpaulsfood.com\/\"><span style=\"font-weight: 400;\">rachelpaulsfood.com<\/span><\/a><b>.<\/b><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/low-fodmap-desserts\/\"><i>Low FODMAP Desserts You Need To Try<\/i><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Chicken_and_Broccoli_Pasta\"><\/span><b>Chicken and Broccoli Pasta<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Servings:<\/b><span style=\"font-weight: 400;\"> 4<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><b>Preparation time: <\/b><span style=\"font-weight: 400;\">25 \u2013 30 minutes (excluding the baking time)<\/span><\/p>\n<p style=\"text-align: center;\"><b>Ingredients<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pasta (gluten-free)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">500g diced chicken breast<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">3 cups broccoli florets<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 cups diced Kent\/Japanese pumpkin<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 cup shredded mozzarella<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 cup lactose-free milk<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 cup low FODMAP chicken stock (i.e. no garlic or onion)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bc cup butter<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bc cup gluten-free flour<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tablespoon garlic-infused olive oil<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Directions<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Set oven to 180\u00b0C \/ 350\u00b0F and grease a casserole dish.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">In a frying pan, heat garlic olive oil, and cook diced chicken until done (about 6 minutes), then set aside.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">While the chicken is cooking, boil water in a large pot for pasta. Cook pasta according to package instructions.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">With 1-2 minutes of pasta cooking time left, add diced pumpkin and broccoli florets to the pot. Drain everything together and keep it in the pot.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Melt butter in a pan over medium heat, then whisk in flour. Slowly whisk in chicken stock and milk until thickened. Remove from heat and stir in \u00bd cup of mozzarella.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pour the sauce into the pot with pasta, vegetables, and chicken. Stir well.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Transfer the mixture to the greased casserole dish, top with remaining mozzarella, and bake for 25 minutes.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">This recipe is courtesy of <\/span><a href=\"http:\/\/lowfodmapinspiration.com\/\"><span style=\"font-weight: 400;\">lowfodmapinspiration.com<\/span><\/a><span style=\"font-weight: 400;\">.<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=is_broccoli_low_fodmap\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/6-2.png\" alt=\"is broccoli low fodmap\" \/><\/a><\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Low_FODMAP_Spicy_Roasted_Broccoli\"><\/span><b>Low FODMAP Spicy Roasted Broccoli<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Servings:<\/b><span style=\"font-weight: 400;\"> 4 \u00bd cups<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><b>Preparation time:<\/b><span style=\"font-weight: 400;\"> 25 minutes<\/span><\/p>\n<p style=\"text-align: center;\"><b>Ingredients<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 head whole broccoli (about 350 grams or \u00be pounds), cut into bite-sized florets (about 3 cups or 200 grams)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 teaspoons garlic-infused olive oil<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 teaspoon reduced-sodium soy sauce (or tamari)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd to 1 teaspoon sriracha (or \u00bc to \u00bd teaspoon red pepper flakes if sensitive to spice)<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Directions<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Heat oven to 400\u00b0F and put parchment paper on a baking sheet.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mix garlic olive oil, soy sauce, and sriracha in a small bowl.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Put the broccoli in a large bowl and pour the sauce over it. Mix until everything is covered.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Spread the broccoli on the baking sheet in one even layer.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bake for 15-22 minutes or until the edges turn brown.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Enjoy the broccoli warm with chicken, pork, steak, salmon, or any protein you like, and rice for a complete meal.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">This recipe is courtesy of<\/span><a href=\"https:\/\/funwithoutfodmaps.com\/low-fodmap-spicy-roasted-broccoli\/\"> <span style=\"font-weight: 400;\">funwithoutfodmaps.com<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can also try broccoli with cheddar frittata, broccoli soup, or roasted broccoli with lemon. If cooked strategically, broccoli can be incredibly healthy for you. It is a rich source of fiber and <a href=\"https:\/\/betterme.world\/articles\/9-essential-nutrients\/\">essential nutrients<\/a>, and it makes a perfect side dish with low FODMAP foods like fish or chicken.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are a few things you should remember when trying to make your foods low in FODMAP:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">For a healthy side, try steamed broccoli with garlic-infused olive oil. It is simple, follows the low FODMAP diet, and goes well with many main dishes. For a tasty mix, you can also roast broccoli with other low FODMAP veggies like carrots and zucchini.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">To add broccoli to a main dish, chop it up and stir-fry it, then add it to vegetable fried rice. Just use a portion size that fits the low FODMAP guidelines. You can still create tasty and healthy meals for everyone by paying attention to how much we use.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Even though broccoli is considered low FODMAP in fairly typical servings, individual tolerance levels may vary. If you don\u2019t know how your body will react to broccoli, start by consuming only the florets and heads in the first phase of your low FODMAP diet.<\/span><\/p>\n<p><strong>BetterMe: Health Coaching app is a foolproof way to go from zero to a weight loss hero in a safe and sustainable way! What are you waiting for? <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=is_broccoli_low_fodmap\">Start transforming your body now!<\/a><\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Vegetables_Are_Low_FODMAP\"><\/span><b>What Vegetables Are Low FODMAP?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Low FODMAP vegetables are those with fewer fermentable carbohydrates. If your doctor has recommended you to try a low FODMAP diet, here are some vegetables you can eat to keep your diet low in FODMAP:<\/span><\/p>\n<p style=\"text-align: center;\"><b>Leafy Greens<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Arugula<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Spinach<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lettuce (butter, iceberg, romaine)<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Other Vegetables<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bamboo shoots<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bell peppers<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bok choy<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Carrots<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cucumber<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/betterme.world\/articles\/japanese-eggplant-recipes\/\"><span style=\"font-weight: 400;\">Eggplant<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Green beans<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Olives<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Parsnips<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Potatoes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squash (butternut, spaghetti)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tomatoes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Zucchini<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">A colorful plate of steamed broccoli, corn, carrots, and green beans isn\u2019t only aesthetic. It ensures that you get enough nutrients without overloading the FODMAPs. You should aim to eat low to moderate serving sizes, even if it is low FODMAP. Multiple servings or large portions of low FODMAP foods can still equal a high FODMAP load. You are also advised to check out the nutritional profile of your vegetables. Take note of the calories in collard greens and FODMAP values, to determine if you should include them in your diet.<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/is-corn-low-fodmap\/\"><i>Is Corn Low FODMAP? Best Kinds and Correct Serving Sizes<\/i><\/a><i><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=is_broccoli_low_fodmap\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/61.png\" alt=\"is broccoli low fodmap\" \/><\/a><\/i><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Is_broccoli_fructose-free\"><\/span><strong>Is broccoli fructose-free?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Monash University tested different broccoli parts for FODMAPs. Broccoli heads are low in FODMAPs in servings up to \u00be cup (75g), while the stalks are only low in FODMAPs in servings up to 1\/3 cup (45g).<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Why_does_broccoli_make_me_gassy\"><\/span><strong>Why does broccoli make me gassy?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Broccoli contains carbohydrates in dietary fiber that could cause gas. Bacteria in the colon break down carbohydrates and produce various amounts of gas during digestion. Despite this, broccoli is a healthy source of nutrients like antioxidants and vitamins which supports overall health.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_are_the_5_best_foods_for_IBS\"><\/span><strong>What are the 5 best foods for IBS?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Many foods are considered good for IBS. Five examples are fish, chicken, zucchini, oranges, and rice. However, the specific foods that trigger your symptoms may vary.\u00a0<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Does_cooking_destroy_FODMAP\"><\/span><strong>Does cooking destroy FODMAP?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">FODMAPs are often water soluble, so cooking methods like boiling or canning in liquid can cause some of the FODMAPs to leach out into the water. This can reduce the FODMAP content in the food that is left behind.\u00a0<\/span><\/p>\n\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=is_broccoli_low_fodmap\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Broccoli can be a part of a low FODMAP diet in appropriate portions. You can prep some scrumptious dishes with this versatile veggie and nourish your body with the necessary nutrients. Likewise, you can eat other low FODMAP foods in moderate quantities, if you suffer from IBS and are on a low FODMAP diet. Stick to smaller servings of broccoli heads and be cautious with broccoli stalks, to manage your IBS symptoms effectively.\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Is broccoli low FODMAP? I\u2019ll start with a simple answer \u2013 yes! In certain amounts, broccoli is low FODMAP. However, you can\u2019t consume unlimited servings, and the amount you can eat should vary according to the part of broccoli you are consuming. Perhaps this tasty veggie causes a lot of confusion in the FODMAP world. [&hellip;]<\/p>\n","protected":false},"author":56,"featured_media":64742,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[131,2],"tags":[],"coauthors":[177,87],"class_list":["post-64740","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-healthy-eating","category-nutrition"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Is Broccoli Low Fodmap? Exploring The Facts - BetterMe<\/title>\n<meta name=\"description\" content=\"\u2605 IS BROCCOLI LOW FODMAP \u27a4? Find out how it fits into a low FODMAP diet and tips for enjoying it safely.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Is Broccoli Low Fodmap? Exploring The Facts\" \/>\n<meta property=\"og:description\" content=\"\u2605 IS BROCCOLI LOW FODMAP \u27a4? Find out how it fits into a low FODMAP diet and tips for enjoying it safely.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/is-broccoli-low-fodmap\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2024\/09\/shutterstock_730819408-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1707\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Anoshia Riaz, Kristen Fleming, RD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Anoshia Riaz, Kristen Fleming, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/is-broccoli-low-fodmap\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/is-broccoli-low-fodmap\/\"},\"author\":{\"name\":\"Anoshia Riaz\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/d3f06695b04ad20faf3da54c66bdd751\"},\"headline\":\"Is Broccoli Low Fodmap? Exploring The Facts\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/is-broccoli-low-fodmap\/\"},\"wordCount\":1980,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/is-broccoli-low-fodmap\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/09\/shutterstock_730819408-scaled.jpg\",\"articleSection\":[\"Healthy Eating\",\"Nutrition\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Is broccoli low FODMAP? I\u2019ll start with a simple answer \u2013 yes!<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">In certain amounts, broccoli is low FODMAP. However, you can\u2019t consume unlimited servings, and the amount you can eat should vary according to the part of broccoli you are consuming. Perhaps this tasty veggie causes a lot of confusion in the FODMAP world. In fact, most of the time, broccoli is portrayed as a vegetable that those with gut problems should avoid.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">I am here to guide you on the ins and outs of this nutritious vegetable and its impact on your health. Let\u2019s get to it!<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Is Broccoli Okay for IBS?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Some carbohydrates can trigger symptoms like constipation and bloating in those with irritable bowel syndrome (IBS) <\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4014048\/\\\"><span style=\\\"font-weight: 400;\\\">(1)<\/span><\/a><span style=\\\"font-weight: 400;\\\">. These compounds are called FODMAPs: fermentable oligosaccharides, disaccharides, monosaccharides and polyols. They are present in certain fruits, vegetables, grains, dairy products, legumes, and other foods.. People with IBS are sometimes recommended to go on a low FODMAP diet, where they temporarily eliminate these foods, then reintroduce them one by one to determine which particular foods trigger their symptoms\u00a0 <\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC10857121\/\\\"><span style=\\\"font-weight: 400;\\\">(2)<\/span><\/a><span style=\\\"font-weight: 400;\\\">.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Broccoli, like other cruciferous vegetables, can be tricky for people with irritable bowel syndrome (IBS). It is loaded with nutrients but contains FODMAP fructose. Tests performed by Monash University reveal that the fructose content is different for broccoli stalks and broccoli heads <\/span><a href ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/is-broccoli-low-fodmap\/\",\"url\":\"https:\/\/dev.betterme.world\/articles\/is-broccoli-low-fodmap\/\",\"name\":\"Is Broccoli Low Fodmap? Exploring The Facts - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/is-broccoli-low-fodmap\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/is-broccoli-low-fodmap\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/09\/shutterstock_730819408-scaled.jpg\",\"description\":\"\u2605 IS BROCCOLI LOW FODMAP \u27a4? 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Exploring The Facts - BetterMe","description":"\u2605 IS BROCCOLI LOW FODMAP \u27a4? Find out how it fits into a low FODMAP diet and tips for enjoying it safely.","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"Is Broccoli Low Fodmap? Exploring The Facts","og_description":"\u2605 IS BROCCOLI LOW FODMAP \u27a4? Find out how it fits into a low FODMAP diet and tips for enjoying it safely.","og_url":"https:\/\/dev.betterme.world\/articles\/is-broccoli-low-fodmap\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","og_image":[{"width":2560,"height":1707,"url":"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2024\/09\/shutterstock_730819408-scaled.jpg","type":"image\/jpeg"}],"author":"Anoshia Riaz, Kristen Fleming, RD","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Anoshia Riaz, Kristen Fleming, RD","Est. reading time":"10 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/dev.betterme.world\/articles\/is-broccoli-low-fodmap\/#article","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/is-broccoli-low-fodmap\/"},"author":{"name":"Anoshia Riaz","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/d3f06695b04ad20faf3da54c66bdd751"},"headline":"Is Broccoli Low Fodmap? Exploring The Facts","mainEntityOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/is-broccoli-low-fodmap\/"},"wordCount":1980,"publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/is-broccoli-low-fodmap\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/09\/shutterstock_730819408-scaled.jpg","articleSection":["Healthy Eating","Nutrition"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Is broccoli low FODMAP? I\u2019ll start with a simple answer \u2013 yes!<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">In certain amounts, broccoli is low FODMAP. However, you can\u2019t consume unlimited servings, and the amount you can eat should vary according to the part of broccoli you are consuming. Perhaps this tasty veggie causes a lot of confusion in the FODMAP world. In fact, most of the time, broccoli is portrayed as a vegetable that those with gut problems should avoid.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">I am here to guide you on the ins and outs of this nutritious vegetable and its impact on your health. Let\u2019s get to it!<\/span>\r\n<h2 style=\"text-align: center;\"><b>Is Broccoli Okay for IBS?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Some carbohydrates can trigger symptoms like constipation and bloating in those with irritable bowel syndrome (IBS) <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4014048\/\"><span style=\"font-weight: 400;\">(1)<\/span><\/a><span style=\"font-weight: 400;\">. These compounds are called FODMAPs: fermentable oligosaccharides, disaccharides, monosaccharides and polyols. They are present in certain fruits, vegetables, grains, dairy products, legumes, and other foods.. People with IBS are sometimes recommended to go on a low FODMAP diet, where they temporarily eliminate these foods, then reintroduce them one by one to determine which particular foods trigger their symptoms\u00a0 <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC10857121\/\"><span style=\"font-weight: 400;\">(2)<\/span><\/a><span style=\"font-weight: 400;\">.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Broccoli, like other cruciferous vegetables, can be tricky for people with irritable bowel syndrome (IBS). It is loaded with nutrients but contains FODMAP fructose. Tests performed by Monash University reveal that the fructose content is different for broccoli stalks and broccoli heads <\/span><a href ..."},{"@type":"WebPage","@id":"https:\/\/dev.betterme.world\/articles\/is-broccoli-low-fodmap\/","url":"https:\/\/dev.betterme.world\/articles\/is-broccoli-low-fodmap\/","name":"Is Broccoli Low Fodmap? Exploring The Facts - BetterMe","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/is-broccoli-low-fodmap\/#primaryimage"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/is-broccoli-low-fodmap\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/09\/shutterstock_730819408-scaled.jpg","description":"\u2605 IS BROCCOLI LOW FODMAP \u27a4? 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