FODMAP food guide
Is okra low FODMAP?
FODMAP score
20
Low FODMAP
Yes — Okra is low FODMAP in normal servings and is generally well tolerated by people with IBS.
Low-FODMAP serving
about 7-8 pods (75 g)
Becomes high FODMAP at
beyond 9 pods (90 g)
Low FODMAP in standard servings; a moderate portion is well tolerated.
Seen a different rating somewhere else?+
Usually it's a portion difference, not a disagreement. This page scores okra at a serving of about 7-8 pods (75 g); at 9 pods (90 g) 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
Fructans creep up fast past the low serve — around 10 pods (100g) the portion reads high, so a half-cup of cooked pods per sitting is the practical ceiling. Figures apply to the whole fresh or cooked pods.
Bands reflect published FODMAP research for typical preparations — individual tolerance varies, especially mid-reintroduction.