Are Brussels Sprouts Low FODMAP? A Quick Guide

If you’re considering a low FODMAP diet due to digestive issues or irritable bowel syndrome (IBS), you might be curious about whether Brussels sprouts fit into this dietary plan. 

Yes, Brussels sprouts, like many other cruciferous vegetables, in small sizes of 2 sprouts are okay on low FODMAP diet.

Note that Brussels sprouts may not be ideal for everyone on a strict low FODMAP diet. Therefore,  experimenting with portion sizes and cooking methods is important to determine if they’re a suitable option for your personal digestive comfort.

Are Brussels Sprouts Low FODMAP?

Brussels sprouts do contain FODMAPs, specifically galactans, which are a type of carbohydrate that some people may find challenging to digest.

For this reason, they may not be the best choice for those following a strict low FODMAP diet. However, portion size plays a significant role in determining the FODMAP content of your meal.

In small amounts, Brussels sprouts could potentially be tolerated by some individuals with IBS or other digestive issues.  Additionally, factors such as cooking methods (e.g., boiling, steaming, roasting) might also influence the FODMAP content of the vegetable. It’s important to test your personal tolerance level and adjust your intake accordingly.

Nutrition in Brussels Sprouts

Here’s a brief nutritional overview of Brussels sprouts:

Nutrient	Amount per 100 grams
Calories	43 kcal
Protein	3.4 g
Fat	0.3 g
Carbohydrate	8.95 g
Fiber	3.8 g
Sugar	2.2 g

Fructose in Brussels Sprouts

Glucose	Fructose	Excess Fructose
1.0 g	1.2 g	0.2 g

Brussels Sprouts Serving Size and FODMAP Content

As mentioned before, Brussels Sprouts do contain some FODMAPs, specifically galactans. Galactans are a type of FODMAP found in certain legumes and some vegetables, such as beans, lentils, and Brussels sprouts.

If you want to include Brussels sprouts in your low FODMAP diet, you should be aware of the appropriate portion sizes. By sticking to small servings, you can still enjoy the health benefits of this vegetable without triggering IBS symptoms.

Suitable Serving Size

A suitable portion size of Brussels sprouts for a low FODMAP diet is 2 to 3 sprouts, depending on the size. Keep in mind that consuming a larger portion may result in increased FODMAP content and could potentially cause discomfort.

Also Read: Are Olives Low FODMAP

Alternatives to Brussels Sprouts

Let’s now explore a few of these options so that you can continue to enjoy great-tasting vegetables without worrying about triggering IBS symptoms.

Carrots

First up, consider trying carrots. They are not only low-FODMAP, but also packed with essential nutrients like vitamin A, fiber, and antioxidants. Carrots can be enjoyed cooked or raw, making them an easy and versatile addition to salads, stir-fries, or simply as a snack.

Green Beans

Sometimes referred to as string beans, green beans are another fantastic option. They’re low in FODMAPs and they’re a great source of vitamins C, K, and A, as well as dietary fiber. You can easily steam or roast them and add them to various dishes such as casseroles, and pasta, or as a side dish on their own.

Bell Peppers

Another tasty and low-FODMAP alternative to Brussels sprouts is bell peppers. They are colorful, and crunchy, and offer numerous health benefits, thanks to their high content of vitamin C and other antioxidants. You can slice or dice bell peppers and toss them into salads, stir-fries, or even stuff them for a flavorful and nutritious entrée.

Zucchini

Lastly, zucchini is a great low-FODMAP vegetable option that can be used in an array of dishes. It’s an excellent source of vitamin C and important minerals, such as potassium. You can spiralize zucchini into noodles for a pasta substitute, add it to soups, or grill it for a delicious summer side dish.

Tips for Cooking and Consuming Brussels Sprouts

As mentioned before, a serving of two Brussels sprouts is considered low FODMAP. With that in mind, here are some tips for cooking and consuming Brussels sprouts while keeping your gut happy!

Choose Fresh Brussels Sprouts

When selecting Brussels sprouts, look for firm, compact, and bright green ones. Avoid those with yellowed leaves or a strong odor, as these may contain more FODMAPs.

Preparation

Before cooking your Brussels sprouts, make sure to wash them thoroughly. Trim the stem end and remove any damaged outer leaves. If you prefer smaller pieces, you can halve or quarter the sprouts.

Roasting

Roasting Brussels sprouts can help bring out their natural sweetness. All you need is some olive oil, salt, and pepper to enhance their flavor. Place them on a baking tray and roast them at 400°F for 20–25 minutes, or until they’re tender and slightly browned.

Steaming

Steaming is another excellent way to cook Brussels sprouts while preserving their nutrients. Place the sprouts in a steamer basket and steam them for 5-7 minutes, or until they’re just tender. You can season them with a drizzle of olive oil, balsamic vinegar, a squeeze of lemon juice, and some freshly ground black pepper.

Stir-frying

If you’re short on time, stir-frying Brussels sprouts can be a quick and tasty option. Heat some oil or ghee in a pan, add the sprouts and your favorite spices, and stir-fry them for 5-7 minutes, or until they’re crisp-tender.

Related: Are Hemp Seeds Low FODMAP

FAQs

Are brussels sprouts OK with IBS?

Cruciferous vegetables like Brussels sprouts may trigger IBS symptoms. So watch your portions or limit your intake.

Are brussel sprouts gut friendly?

Their high fiber content make Brussels sprouts fairly gut friendly.

Do Brussels sprouts cause gas?

Yes, some cruciferous vegetables are known to cause gas and bloating. If you feel they do, please avoid eating these vegetables.

Conclusion: Are Brussels Sprouts Low FODMAP?

Since Brussels sprouts contain certain FODMAPs, they are not the best choice for a low-FODMAP diet. However, in small serving sizes, you can eat these vegetables without symptoms. Limit your intake, and you should be fine.