Short answer
Yes — broccoli is Low FODMAP, but portion matters. Monash University rates the heads (florets) up to ¾ cup (75 g) as Low FODMAP per meal. The stalks are higher in fructans, so limit stalks to ⅓ cup (45 g) or less. Larger servings — or the stalks eaten in excess — become high in fructans and mannitol, two FODMAPs that commonly trigger IBS bloating and gas.
Monash portion chart for broccoli
| Form | Low FODMAP serve | Becomes High FODMAP at |
|---|---|---|
| Broccoli heads (florets), raw or cooked | ¾ cup (75 g) | 1 cup + (fructans, mannitol) |
| Broccoli stalks | ⅓ cup (45 g) | ½ cup + (fructans) |
| Whole broccoli (mixed heads + stalks) | ½ cup (75 g) | 1 cup + |
| Broccolini | ½ cup (75 g) | 1 cup + (mannitol) |
| Chinese broccoli (gai lan) | 1 cup (75 g) | Rated Low at typical serves |
Tip: If you love broccoli, trim off the thicker stalks and eat mostly the florets — you'll get a bigger, more filling portion inside the safe range.
Why broccoli sometimes triggers symptoms
Broccoli contains two FODMAPs that build up quickly:
- Fructans — concentrated in the stalks
- Mannitol (a polyol) — spread through the whole vegetable
At ¾ cup of florets, both stay under the Monash threshold. Double that serve, or eat a bowl of broccoli soup, and you can easily hit a "high" rating — even though the vegetable itself is technically safe. This is called FODMAP stacking, and it's the number-one reason people react to "safe" foods. Learn how to avoid it in our FODMAP Stacking Guide.
Safe ways to eat broccoli on a Low FODMAP diet
- Steam or roast florets with garlic-infused olive oil — never fresh garlic.
- Stir-fry with the green parts of spring onions, ginger, and a splash of tamari.
- Add to salads — a handful of florets pairs well with grilled chicken, feta, and lemon.
- Blend into soup — cap the total broccoli at 75 g per bowl, use lactose-free milk, and skip the onion.
Need a full weeknight dinner idea? Try our Low FODMAP Chicken Stir Fry or Roasted Low FODMAP Vegetables — both include broccoli in safe portions.
High → Low FODMAP swap chart
| Instead of | Try |
|---|---|
| 1½ cups steamed broccoli | ¾ cup florets + ½ cup safe carrots |
| Broccoli-cheddar soup (2 cups) | 1 cup broccoli soup made with lactose-free milk |
| Raw broccoli stalks in slaw | Shredded carrot, red capsicum, spring onion greens |
| Broccoli rice (1 cup) | ½ cup broccoli rice + ½ cup white rice |
Common questions
Is frozen broccoli Low FODMAP?
Yes — frozen broccoli follows the same ¾ cup floret rule. Freezing doesn't change FODMAP content.
Can I eat broccoli during the elimination phase?
Yes, at the tested serves. Broccoli is one of the safest green vegetables if you stick to ¾ cup of florets.
Is broccoli sprouts Low FODMAP?
Monash hasn't tested broccoli sprouts. Small handfuls (10–15 g) as a garnish are generally well tolerated.
Does cooking broccoli reduce FODMAPs?
Slightly — boiling leaches some fructans into the water (which you'd discard). Steaming, roasting, and stir-frying don't change FODMAP levels meaningfully.
Bottom line
Broccoli is Low FODMAP at ¾ cup of florets or ½ cup of whole broccoli. Watch the stalks, avoid pairing it with other mannitol-heavy foods (cauliflower, mushrooms, sweet potato), and you can enjoy it several times a week. Check any recipe against our Low FODMAP Food Checker before cooking.
Sources
- Monash University FODMAP App — official portion database
- Monash FAQs on Vegetables — mannitol and fructans in cruciferous veg
Reviewed by Sarah Mitchell, registered dietitian, June 2026. Informational only — not medical advice. Always work with your dietitian during the elimination phase.
Practical Low FODMAP Takeaways for Is Broccoli Low FODMAP? Monash Portions, Safe Servings & Best Swaps
When using this guide, treat serving size as the most important detail. A food can be low FODMAP in one portion and become higher risk when the amount doubles or when it is combined with several similar ingredients in the same meal. For people with IBS, that cumulative effect is often the difference between a comfortable meal and symptoms later in the day.
A helpful approach is to pair this information with a simple food and symptom note. Write down what you ate, the portion, the time of day, stress level, and any symptoms over the next 24 hours. Patterns are usually more useful than one isolated reaction, especially because sleep, hormones, illness, caffeine, alcohol, and meal size can all affect digestion.
If you are in the elimination phase, keep meals simple and avoid testing several questionable foods at once. If you are in reintroduction, test one FODMAP group at a time with a structured serving ladder. That makes it easier to learn your personal tolerance instead of avoiding more foods than necessary.
For more planning support, use the FODMAP Food Checker before adding a new ingredient, the Ingredient Swap Finder when a recipe includes onion, garlic, wheat, lactose, or high-fructose sweeteners, and the Recipe Converter when you want to adapt a favorite meal. You can also browse low FODMAP recipes, breakfast ideas, dinner recipes, and IBS-friendly recipes to build a more varied weekly plan.
Medical disclaimer: This article is for general education only and is not a substitute for medical care. If you have ongoing digestive symptoms, unexplained weight loss, bleeding, fever, anemia, or severe pain, speak with a qualified healthcare professional. For personalized low FODMAP guidance, work with a registered dietitian familiar with IBS and FODMAP reintroduction.
