Are Brussel Sprouts Low FODMAP?

Brussel Sprouts are known for causing digestive issues, even for those who don’t suffer from intolerances and IBS. It’s a shame because there are many wonderful recipes you can use to cook these delicious and often misunderstood vegetables.

It can be a surprise to find out that some foods we would expect to be high FODMAP end up turning out to be fine. This is why we started to wonder are Brussel sprouts low FODMAP?

The Quick Answer

Brussel sprouts are low FODMAP, in small amounts! This doesn’t mean they won’t cause you a problem because they are notorious for causing bloating but the problem isn’t usually caused by FODMAPs.

Eating Brussel Sprouts on a FODMAP Diet

When you start looking into Brussel sprouts and whether or not you can eat them as part of a low FODMAP diet, things start to get a little difficult and confusing.

In theory, they are low in FODMAPs but they still seem to cause people a lot of problems. One theory is that the bloating and the resulting gas that is often caused by eating sprouts isn’t actually due to any high number of FODMAPs within them.

Monash University has tested sprouts and would consider them to be moderate to high in FODMAPs when eaten in larger portions but if eaten in small portions should be fine.

Knowing the theory is one thing but if you find that sprouts cause you to have digestive issue flare-ups then there may be other issues surrounding them that are causing you problems and it may be worth eliminating them completely or reducing the number on your plate during the festive season.

Recommended Brussel Sprouts Portion

Monash university recommends that a low FODMAP portion of Brussel sprouts would be about 38 to 70 grams. Whether you love sprouts or tolerate them because it’s traditional to eat them during the holiday season this is good news!

You can still eat a few sprouts when you fancy them.

FODMAP Tip: A Low FODMAP Portion of Sprouts is Approximately 50 Grams

How to Use Brussel Sprouts

You may think there is only one way to eat your sprouts but you would be wrong! There are lots of ways to cook and enjoy them. Take a look at these ideas.

Roasted Brussel Sprouts

If you don’t like boiled sprouts then try roasting them instead! When you roast them they don’t tend to go soggy and mushy which changes the entire experience of eating Brussel Sprouts! You may even find you love them. It’s easy to do too:

Peel off the outer leaves of your sprouts and pop them into an oven dish. Season with a little salt and pepper and add your favourite spices or herbs. A little chilli can give them a real kick or for something truly delicious try adding a little garlic.

Next, drizzle a little oil over the sprouts and then pop into a preheated oven for about half an hour or until the sprouts are cooked through and slightly crispy on the outside.

Roasted Brussel Sprouts

Fried Brussel Sprouts

Another method you can use to cook your sprouts is by frying them. Slice your Brussel sprouts into thin slices and pop them into a frying pan with some butter. Season and add some chopped garlic and fry for a few minutes.

This makes a delicious side dish but it also works as a different type of snack too.

Pop Sprouts Into Salads

It might seem unusual but you can chop up some sprouts and shred the leaves. This gives you a small amount of extra leafy greens to add to your usual salad. Once you have shredded the leaves sprinkle them over your lettuce leaves and then add the rest of your ingredients.

The sprouts give the salad a new depth of flavour that adds interest to your diet.

Low FODMAP Brussel Sprouts Recipes

If you’re looking for delicious recipes containing sprouts that are low FODMAP then give these a go:

Common Brussel Sprouts FAQs

Below are a few related queries that get asked when discussing whether or not sprouts are low FODMAP that you may find useful:

Are Cabbages Low FODMAP?

Cabbages come from the same family of vegetables as Brussel sprouts and you will be pleased to know that you can also include some cabbage in your low FODMAP diet. This is another vegetable that can have a little bit of a bad reputation due to how it can cause bloating.

Although, this is usually down to how the cabbage is cooked. Try not to overboil or steam the cabbage. Opt for slightly al dente cabbage instead and you should be fine.

When adding some cabbage to your meal you do still need to be aware of portion sizes and keep your portions of cabbage to around half a cup.

Are Brussel Sprout Tops Low FODMAP?

Generally, brussel sprout tops can be treated the same way as cabbage and kale. It is low FODMAP but it may cause bloating in some individuals so it’s worth slowly introducing it into your diet to see what impact it has on you.

Quick Summary

Sprouts are a surprisingly versatile green. You can pop them into salads, boil, steam, roast or fry them and each method gives a different flavour and texture. On top of this, they are relatively low FODMAP too, as long as you keep your portions within the guidelines.