Broccoli
Vegetables · Cruciferous
Yes, in florets and at the right portion. Broccoli is low FODMAP at ½ cup of heads (75 g), the tested green serve. At 1 cup (150 g) the fructans reach 0.24 g and the GOS 0.16 g, and the rating moves to amber, so broccoli is a vegetable to portion rather than pile.
Last updated 3 September 2026Serving sizes for broccoli
A serve is ½ cup of florets, heads only (75 g), rated green. One cup (150 g) rates amber.
Tested serving sizes
| Serving | Amount | Main FODMAP | Rating |
|---|---|---|---|
| 1/2 cup heads only | 75 g | Fructans 0.12 g | |
| 1 cup | 150 g | Fructans 0.24 g |
Breakdown for 0.5 cups
Is broccoli low FODMAP?
Broccoli carries small amounts of four FODMAP groups at once: at the 75 g green serve the data shows 0.12 g of fructans, 0.08 g of GOS, 0.06 g of sorbitol and 0.03 g of mannitol. None of these is large, and the serve rates green. Double the portion to 150 g and everything doubles with it, led by fructans at 0.24 g and GOS at 0.16 g, and the combined load tips the serve to amber. Both tested serves describe the heads, so the florets are the part these numbers vouch for.
Broccoli and IBS: what to know
Like other cruciferous vegetables, broccoli can produce wind even at a green serve, because its fermentable fibre is a normal fuel for gut bacteria; that gassiness is not the same thing as a FODMAP overload. Cooking helps: steamed or stir-fried florets are gentler on most guts than raw ones in a salad. Fructans and GOS are also water-soluble, so a little leaches into cooking water when you boil it, though the portion rule stays the same either way.
Gut-friendly ways to eat broccoli
Keep broccoli to a ½ cup of florets on the plate and let other greens carry the volume: green beans, zucchini and bok choy are all green-rated and stretch a stir-fry without stacking fructans. Broccolini makes an easy green-rated swap when you want the same look and bite. Dress with garlic-infused oil and lemon rather than fresh garlic for a side that stays low FODMAP end to end.
Frequently asked questions
Can I eat broccoli with IBS?
Yes. A ½ cup serve of florets (75 g) is rated green, with only small amounts spread across fructans, GOS, sorbitol and mannitol. Keep portions in mind, because 1 cup (150 g) rates amber, and expect a little normal gassiness from its fibre even when you stay within the green serve.
Are broccoli stems and stalks low FODMAP?
The tested serves in this data are for the heads only, so the green rating at 75 g vouches for the florets specifically. If you are in the strict elimination phase, the careful play is to cook with florets and keep stalk amounts small, since the stalks are not covered by these numbers.
Is cooked broccoli low FODMAP?
Yes, at the same portion: ½ cup of florets (75 g) rates green whether steamed, roasted or stir-fried, and 1 cup rates amber the same way. Cooking does not break down fructans, though a small amount can leach into the water when broccoli is boiled, and softened florets are gentler on many guts.
How much broccoli can I eat in one meal?
The green serve is ½ cup of heads, about 75 g. At 1 cup (150 g) the fructans have doubled to 0.24 g and the GOS to 0.16 g, and the serve rates amber. If you want a bigger pile of green on the plate, top up with green beans or zucchini instead of extra broccoli.
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