Celeriac (Celery Root)
Vegetables · Root Vegetables
Celeriac is what people are sent to when celery is out, and it comes with a ceiling of its own. Half a cup cubed, 75 g, is rated green; a full cup reaches 0.24 g of mannitol and turns amber. That is the same group that limits celery, just far less of it, and mash is where the portion quietly doubles.
Last updated 4 September 2026Serving sizes for celeriac (celery root)
Half a cup cubed (75 g) is rated green. One cup (150 g) moves to amber.
Tested serving sizes
| Serving | Amount | Main FODMAP | Rating |
|---|---|---|---|
| 1/2 cup cubed | 75 g | Mannitol 0.12 g | |
| 1 cup cubed | 150 g | Mannitol 0.24 g |
Breakdown for 0.5 cups
Is celeriac (celery root) low FODMAP?
Mannitol decides this one, exactly the group that decides celery, but the concentration is nothing like it. Half a cup of cubes holds 0.12 g of mannitol and 0.06 g of fructans, both under the amounts at which they begin to count. Double the cubes and mannitol reaches 0.24 g, just past the 0.2 g moderate mark, which is what moves the larger serve to amber rather than green. For scale, one celery stalk at 50 g carries 0.4 g of mannitol, more than a full cup of celeriac manages at three times the weight.
Celeriac (Celery Root) and IBS: what to know
Amber is a portion to watch rather than one to avoid, and celeriac stays on the right side of it as long as you notice what job it has been given. In a soup base, a gratin or a tray of roast roots alongside other vegetables, half a cup is a normal share. As the low-carb stand-in for mashed potato it becomes the entire plate, and a mound of mash is several cups of cubes. Remoulade is the raw version of the same trap, since celeriac shredded fine packs down hard and a side salad can hold far more than it appears to.
Gut-friendly ways to eat celeriac (celery root)
Celeriac earns its place as a flavour rather than a filler. Half a cup of cubes in a soup base or a roasting tray gives you the savoury celery note that a low FODMAP stock tends to lack. For mash, cut it half and half with potato so the bowl keeps the taste while staying near the green amount. Roast it in wedges with thyme, or shave it raw and thin into a salad where a little goes a long way. Celery seeds carry the same flavour into a rub or a stock without adding any volume.
Frequently asked questions
Can I eat celeriac if celery is a trigger for me?
Often yes, though it is the same group either way. Both foods are limited by mannitol, so celeriac is not a way of dodging that polyol; it simply carries far less of it per gram, which is why half a cup of cubes is rated green while celery runs out at a fraction of that weight. If polyols in general are a known problem for you, stay at the green portion rather than the amber one.
How much celeriac can I eat on a low FODMAP diet?
Half a cup of cubes, 75 g, is the green portion, and one cup at 150 g is rated amber. Nothing beyond a cup has been tested, so a larger helping is unknown rather than known to be a problem. Amber portions are best kept to one sitting rather than repeated through the day, since polyols from different foods add up across a whole day of eating.
Is celeriac mash low FODMAP?
It depends entirely on how much of the bowl is celeriac. A full serving of mash made from celeriac alone is several times the green portion and well past the amber one. Cut half and half with potato, a normal helping lands close to the green amount and still tastes of celeriac, because the flavour is strong enough to carry a bland partner.
Is celeriac worth eating during the elimination phase?
It is one of the more useful roots to keep on the list. With onion, garlic and celery all out, savoury depth is the thing missing from most cooking, and celeriac puts a version of it back into soups, stocks and gratins at a portion you can actually serve. Keep to half a cup per person, and treat mash and remoulade as the two dishes that quietly break that rule.
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