FODMAP food guide
Is brussels sprouts low FODMAP?
FODMAP score
45
Moderate
In small portions — Brussels Sprouts is moderate in FODMAPs. Portion size decides whether it triggers symptoms.
FODMAPs present
Low-FODMAP serving
2 sprouts (38 g)
Becomes high FODMAP at
5 sprouts (75 g) or more
Fructans build past a small serve. Lab programmes differ here: one holds 2 sprouts (38 g) low, another passes 4 sprouts (75 g) — a lab-to-lab difference, not newer data, so the conservative figure leads. Sprout sizes vary hugely; weigh rather than count. Their fermentable fibre is not a FODMAP and can still produce gas at a low serve.
Seen a different rating somewhere else?+
Usually it's a portion difference, not a disagreement. This page scores brussels sprouts at a serving of 2 sprouts (38 g); at 5 sprouts (75 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.
Fructans
The conservative lab figure; a second testing programme passes 4 sprouts (75 g) as low — a lab-to-lab difference rather than newer data. Weigh rather than count: sprouts range from 5 g to 45 g each.
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.