FODMAP food guide
Is broccoli stalks low FODMAP?
FODMAP score
55
Moderate
In small portions — Broccoli Stalks is moderate in FODMAPs. Portion size decides whether it triggers symptoms.
FODMAPs present
Low-FODMAP serving
1/3 cup (45 g)
Becomes high FODMAP at
3/4 cup (95 g) or more
Stalks hold more Fructans than florets; eat sparingly and pair with the lower-FODMAP florets.
Seen a different rating somewhere else?+
Usually it's a portion difference, not a disagreement. This page scores broccoli stalks at a serving of 1/3 cup (45 g); at 3/4 cup (95 g) or more it belongs in the high band. A source quoting the larger serve will call it high, and one quoting the smaller will call it low — the same food, measured at two different amounts.
Based on published FODMAP research and reviewed reference data. Informational only — not medical advice. Tolerance is individual; verify with a dietitian during the elimination phase.
How much is OK?
This food's verdict depends on the serving. The bands below show where the load builds, group by group.
Excess Fructose
The fructose concentrates in the stalk, so low and high sit only a couple of tablespoons apart — weigh it rather than eyeball it.
Bands reflect published FODMAP research for typical preparations — individual tolerance varies, especially mid-reintroduction.
Go deeper
Related foods — gentlest first
Green scores are the real swaps; matching numbers are just relatives, not alternatives.