Okra

Vegetables · Other Vegetables

TLDRLast updated 6 October 2026

Okra: the low FODMAP reference is 70 g. The reference describes okra, raw. Use that specific preparation when measuring the portion; a mixed dish or different formulation needs a separate check.

Serving sizes for okra

Okra, raw: 70 g low, 75 g moderate, 95 g high. Use the stated preparation and unit.

Low

70 g

FructoseLow

LactoseLow

FructansLow

GOSLow

SorbitolLow

MannitolLow

Reference portions

Select an amount or rating to update your portion. These are reference portions, not exact cut-offs or recommended intakes.

Reference portions for Okra and their FODMAP ratings
Serving	Amount	FODMAP rating
70 g reference portion
75 g reference portion
95 g reference portion

Is okra low FODMAP?

The references for okra, raw are 70 g low, 75 g moderate, 95 g high. They are comparison portions, not exact transition cutoffs or personal tolerance limits.

Okra and IBS: what to know

For okra, keep the exact form and amount in mind. Portion size and preparation affect how food references should be compared. Monash: FODMAP questions and food preparation. This public source supplies background, not verification of the numerical table.

Gut-friendly ways to eat okra

The reference describes okra, raw. Use that specific preparation when measuring the portion; a mixed dish or different formulation needs a separate check. Compare Mustard Cabbage / Greens (Raw). These guides describe their own preparations and portions.

Frequently asked questions

What is the FODMAP portion for okra?

Okra: 70 g low, 75 g moderate, 95 g high. These values apply to okra, raw.

How should I measure or check okra?

The reference describes okra, raw. Use that specific preparation when measuring the portion; a mixed dish or different formulation needs a separate check.

Which other guides are useful when comparing okra?

Compare Mustard Cabbage / Greens (Raw). These guides describe their own preparations and portions.

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Mustard Cabbage / Greens (Raw)VegetablesLow

Sources and editorial notes

Monash: FODMAP questions and food preparation
Explains FODMAPs, portion dependence and preparation differences; not a citation for this numerical reference table.

Published and maintained by Gut Friendly. This guide has not been independently reviewed by a dietitian. Serving information comes from our food catalogue. Where references are listed, they explain the research and preparation differences. Check the original source for current portions.

Gut Friendly provides general information, not medical advice.