Medically Reviewed by Onikepe Adegbola, MD PhD, Dipl IBLM
Are brussels sprouts low FODMAP?
Whether Brussels sprouts are low FODMAP or not is a point of contention. The answer to this question is dependent on the amount of Brussel sprouts you consume. FODMAPs are low in a single serving of Brussel sprouts, but if you consume too many, they may no longer be low. 50g of Brussels sprouts per serve is deemed low FODMAP, according to the Monash University FODMAP Diet app, and should be tolerated by those with IBS. As a result, if you're on a low FODMAP diet, it's better to stick to the recommended serving size of Brussels sprouts.
What is the low FODMAP diet?
Irritable bowel syndrome (IBS) symptoms such as abdominal pain, bloating, and diarrhea can be managed with a low FODMAP diet. The diet inhibits the consumption of specific carbohydrates known as FODMAPs, which are thought to contribute to IBS-related digestive issues.
High-FODMAP foods include Brussels sprouts, cabbage, and onions, to name a few. However, it can still be included in a low FODMAP diet if the recommended amount per serving is followed.
The low FODMAP diet isn't a cure for IBS, although it can help some people manage their symptoms. Before you notice results, you may need to stick to the diet for a few weeks or months. Some people may find that in order to control their symptoms, they must adopt lifelong dietary adjustments.
If you think the low FODMAP diet is correct for you, talk to your doctor or a qualified dietitian about developing a plan and ensuring you obtain the nutrients you require.
Health benefits of brussels sprouts
Brussels sprouts are a high-nutrient vegetable with numerous health benefits. They're a rich source of dietary fiber, thiamin, riboflavin, niacin, and pantothenic acid, as well as an exceptional source of vitamin C, vitamin K, and folate. Manganese, vitamin B6, phosphorus, copper, magnesium, iron, and potassium are all found in brussel sprouts.
Brussels sprouts have a number of health benefits, including:
- Preventing Cancer
- Cardiovascular Health
- Digestive System
- Mental Well-Being
- Bone and Joint Health
- Maintaining Eye Health
- Skin Care
- Loss of weight
- Preventing Diabetes
- Immune System
Low FODMAP recipes with brussels sprouts
It can be difficult to stick to a low FODMAP diet, but with a few recipes on hand, you'll be able to do it in no time. Brussels sprouts are an excellent low FODMAP vegetable to include in your diet because they're high in fiber and vitamin C and low in FODMAPs.
To get you started, here are a few recipes:
- Low FODMAP Holiday Dish: Roasted Brussels Sprouts with Dijon Vinaigrette Recipe
Roasted Brussels Sprouts with Bacon and Parmesan
Shaved Brussels Sprout Salad with Lemon Vinaigrette
Hopefully, this blog post has answered some of your questions about brussels sprouts and whether or not it is a low FODMAP food. Stay tuned for more posts about FODMAP friendly foods, and be sure to check out our other blog posts for more information on how to manage your digestive health.
Join our free low FODMAP course for beginners if you're looking for more information on following the low FODMAP diet. FODMAP 101 is the easiest way to learn about the low FODMAP diet, which can improve and even eliminate symptoms of IBS and SIBO. The program includes weekly food guides, a master meal plan with recipes, cooking videos, and more. Join here.