Can You Eat Rhubarb on a Low FODMAP Diet? The Definitive Guide

January 4, 2026 •

3 min read

According to rigorous testing by Monash University, rhubarb stalks contain no detectable FODMAPs at standard serving sizes. If you are wondering, 'Can you eat rhubarb on a low fodmap diet?', the good news is that this tangy vegetable can be a safe and versatile addition to your meals.

Quick Summary

Rhubarb stalks are officially low FODMAP according to Monash University, making them suitable for most individuals following this diet. This article clarifies safe serving sizes, potential effects, and proper preparation for digestive comfort.

Key Points

Rhubarb Stalks are Low FODMAP: Monash University testing has found no detectable FODMAPs in rhubarb stalks, making them suitable for most individuals on a low FODMAP diet.
Portion Control is Key: While low FODMAP, Monash recommends a 1-cup (150g) serving. Some may tolerate more, but start small to assess your personal comfort level.
Discard the Leaves: Rhubarb leaves are toxic due to high oxalic acid content and should never be eaten; only use the edible stalks.
Be Aware of the Laxative Effect: Rhubarb contains anthraquinones, which can have a natural laxative effect. Individuals with IBS-D should be cautious with their serving size.
Watch for FODMAP Stacking: Combining multiple low FODMAP foods in a single meal can increase overall FODMAP content. Be mindful of total intake to avoid triggering symptoms.
Versatile Ingredient: Rhubarb can be used in various low FODMAP recipes, including compotes, crumbles, and sauces, providing a unique tart flavor.

The Verdict: Rhubarb is Officially Low FODMAP

For those managing Irritable Bowel Syndrome (IBS) or other digestive sensitivities, finding suitable fruit and vegetable options can be challenging. Many fruits are high in fructose, a type of fermentable carbohydrate known as a FODMAP. However, rhubarb is a unique exception. Despite often being used in dessert preparations like a fruit, it is botanically a vegetable and boasts a low FODMAP profile.

Monash University Findings

The global authority on the low FODMAP diet, Monash University, has thoroughly tested rhubarb and confirmed its low FODMAP status. Their laboratory tests have shown no detectable FODMAPs in rhubarb stalks, giving a green light for its inclusion in the diet. This is excellent news for anyone looking to add a new flavor to their meals without triggering uncomfortable symptoms.

Safe Serving Sizes

While Monash's tests show no detectable FODMAPs, the app currently recommends a serving size of 1 cup (150g) of raw rhubarb. The 'small print' within the app notes that it remains low FODMAP at servings up to 500g, but this much larger portion size is unlikely to be consumed at one time due to its intense tartness. This generous serving recommendation provides ample flexibility for incorporating it into your diet.

Key Considerations for Rhubarb on a Low FODMAP Diet

Before you start baking a rhubarb pie, there are a few important details to keep in mind to ensure a positive digestive experience.

The Importance of Stalks Only

Rhubarb leaves are highly toxic due to their high concentration of oxalic acid. It is crucial to only consume the edible stalks and discard the leaves entirely. Fortunately, most recipes only call for the stalks, making this an easy precaution to follow during preparation.

Potential Laxative Effect

Rhubarb naturally contains compounds called anthraquinones, which can have a laxative effect. If you are prone to IBS-D (diarrhea), it is wise to start with a smaller portion to gauge your personal tolerance. While it is low in FODMAPs, individual reactions can vary based on other factors.

Watch Out for FODMAP Stacking

Even with low FODMAP foods, stacking multiple items containing similar types of fermentable carbohydrates in a single meal can push you over your personal threshold for symptoms. For example, if you make a fruit salad with a large portion of rhubarb, strawberries, and blueberries—all individually low FODMAP—the combined FODMAP content could still cause issues for highly sensitive individuals. It is best to be mindful of overall FODMAP intake per meal.

Low FODMAP Rhubarb Recipe Ideas

Rhubarb's versatility makes it a great ingredient for a variety of low FODMAP recipes. Here are some ideas:

Rhubarb Compote: A simple compote can be made by simmering chopped rhubarb with a low FODMAP sweetener like maple syrup or sugar and a splash of water until soft. Use it as a topping for lactose-free yogurt or gluten-free oatmeal.
Strawberry Rhubarb Crumble: Combine chopped rhubarb with a small portion of strawberries (also low FODMAP) and top with a gluten-free oat crumble for a delicious dessert.
Rhubarb Sauce for Meat: Rhubarb's tartness can complement savory dishes. A simple rhubarb sauce can be a great accompaniment to poultry or pork dishes.
Roasted Rhubarb: Simply chop the stalks, toss with maple syrup, and roast in the oven for a tender, flavorful side dish.

Navigating Fruits on the Low FODMAP Diet: A Comparison

Understanding which fruits are safe and which are not is essential. The following table provides a clear comparison to help you make informed choices.


Low FODMAP Fruits (Good Choice)	High FODMAP Fruits (Limit or Avoid)
Rhubarb (stalks only)	Apples
Strawberries	Mango
Blueberries	Pears
Grapes	Watermelon
Oranges	Cherries
Kiwi	Peaches
Cantaloupe	Dried Fruit (most types)

This table highlights why rhubarb is a valuable option, as many common fruits are restricted during the elimination phase of the diet due to their high FODMAP content.

Conclusion: Enjoying Rhubarb Responsibly

Incorporating rhubarb into a low FODMAP diet is a safe and delicious way to add variety to your meals. By sticking to the recommended serving sizes of the stalks, being mindful of potential laxative effects, and practicing caution with FODMAP stacking, most individuals can enjoy this tangy vegetable without digestive distress. Its versatility in both sweet and savory dishes, combined with its favorable FODMAP profile, makes rhubarb a fantastic addition for those managing IBS and other sensitivities. Always consult a healthcare professional or dietitian for personalized advice tailored to your specific needs.

Monash University FODMAP information

Frequently Asked Questions

Monash University recommends a 1-cup (150g) serving of raw rhubarb as low FODMAP. While testing showed no detectable FODMAPs even up to 500g, this is a safe and generous starting point.

No, you must never eat rhubarb leaves. They are highly toxic due to a high concentration of oxalic acid. Only the stalks are edible and safe for consumption.

Yes, cooking rhubarb does not significantly alter its FODMAP content. Whether raw or cooked, the stalks remain a low FODMAP option.

While rhubarb is low in FODMAPs, it contains natural laxative compounds. Individuals with diarrhea-predominant IBS should start with smaller portions and monitor their symptoms carefully.

While rhubarb is low FODMAP, combining it with other low FODMAP foods in the same meal can lead to FODMAP stacking, potentially causing symptoms. Be mindful of your overall FODMAP intake from different foods.

Because rhubarb is very tart, it's often sweetened. Safe low FODMAP sweeteners include maple syrup, regular sugar, and rice malt syrup. Avoid high FODMAP sweeteners like honey or agave nectar.

Rhubarb is versatile. Try it as a compote for lactose-free yogurt, as a crumble with gluten-free oats, or roasted as a side dish. Ensure all other ingredients are also low FODMAP.