Does Broccoli Have Fructans? A Guide to Navigating FODMAPs in Your Diet

October 5, 2025 •

2 min read

Fructans are a type of carbohydrate that can trigger digestive issues in sensitive individuals, such as those with Irritable Bowel Syndrome (IBS). For many managing gastrointestinal symptoms, a common question arises: Does broccoli have fructans? The answer is yes, but the amount depends on the part of the vegetable and the portion size, making careful consumption possible.

Quick Summary

Broccoli contains fructans, a type of FODMAP, but the concentration varies between the florets and stalks. Understanding safe portion sizes allows most sensitive individuals to enjoy this nutritious vegetable without discomfort.

Key Points

Regular Broccoli Stalks Are High in Fructose: Unlike the low-FODMAP florets, the stalks of regular broccoli contain higher levels of excess fructose and should be limited.
Portion Size is Crucial: For both regular broccoli and broccolini, sticking to recommended low-FODMAP serving sizes is key to avoiding digestive symptoms.
Fructans and Fructose Vary by Variety: Regular broccoli's primary FODMAP concern is fructose, while broccolini's stalks contain fructans.
Boiling Can Reduce FODMAPs: Cooking methods like boiling can help reduce the FODMAP content of vegetables by leaching the carbohydrates into the water.
Focus on Florets for a Larger Serving: To enjoy a bigger portion of regular broccoli, prioritize the florets over the stalks, as they are lower in FODMAPs.
Individual Tolerance is Key: After the initial elimination phase of a low FODMAP diet, gradually reintroduce broccoli to determine your personal tolerance level.

Understanding Fructans and FODMAPs

Fructans are fermentable oligosaccharides, which is the 'O' in FODMAPs. FODMAPs are short-chain carbohydrates poorly absorbed in the small intestine. They move to the large intestine where gut bacteria ferment them, potentially causing gas, bloating, cramping, and altered bowel motions, particularly for those with conditions like IBS. Fructan sensitivity is dose-dependent, meaning small amounts may be tolerated while larger amounts cause symptoms.

Broccoli's Fructan Content: The FODMAP Breakdown

Research from Monash University indicates that FODMAP levels, specifically fructans and fructose, differ between parts of the broccoli plant.

Regular Broccoli Florets vs. Stalks

For regular broccoli:

Florets: A 3/4 cup (75g) serving is considered low FODMAP. Higher amounts (over 200g) are considered moderate FODMAP.
Stalks: Contain more FODMAPs, mainly excess fructose, not fructans. A low FODMAP serving is 1/3 cup (45g), with amounts over 57g being moderate FODMAP.

Portion Sizes for Regular Broccoli

To manage FODMAP intake from regular broccoli, control portion sizes. If consuming both heads and stalks, follow the smaller serving size for stalks, or eat only florets for a larger portion.

Comparing Broccoli and Broccolini

Broccolini, a broccoli-Chinese broccoli hybrid, has a different FODMAP profile.


Feature	Regular Broccoli	Broccolini
FODMAP Content in Florets	Low FODMAP up to 75g; contains excess fructose in larger servings.	High FODMAP in excess fructose, even in small portions (~21g low FODMAP serving).
FODMAP Content in Stalks	High FODMAP due to excess fructose in servings over 45g.	Low FODMAP up to 75g; contains fructans in large servings (over 275g).
Recommended Use	Great for focusing on florets to allow for a larger portion size.	Favorable for using the stalks in larger quantities, as they are lower in FODMAPs than the florets.

Tips for Enjoying Broccoli on a Low FODMAP Diet

Control portion sizes: Use Monash University guidelines, especially during the elimination phase.
Choose the right part: Eat regular broccoli florets to avoid excess fructose in stalks. For broccolini, the stalks are lower in FODMAPs than the heads.
Cooking methods: Boiling may reduce FODMAPs, but steaming or roasting are also suitable.
Flavoring: Use garlic-infused olive oil instead of high-fructan onion or garlic.
Listen to your body: Individual tolerance varies. Reintroduce gradually after the elimination phase to find your tolerance.

Beyond Fructans: The Nutritional Benefits of Broccoli

Broccoli is rich in fiber for gut health, vitamins (C, K), and minerals (potassium, iron). It also contains antioxidants like sulforaphane, studied for potential anti-inflammatory and anti-cancer effects. Finding a way to include broccoli is beneficial. More information on managing FODMAPs can be found on the Monash University Low FODMAP Diet Blog.

Conclusion

Broccoli contains fructans, but FODMAP content varies by plant part and portion size. Regular broccoli stalks have more FODMAPs (fructose) than florets, while broccolini stalks are lower in FODMAPs than the heads. Careful portion control allows individuals on a low-FODMAP diet to enjoy broccoli's nutritional benefits without discomfort.

Frequently Asked Questions

Yes, people with Irritable Bowel Syndrome (IBS) can eat broccoli, but they should be mindful of the portion size and the specific part of the vegetable. Smaller, low-FODMAP servings of regular broccoli florets are often well-tolerated, while larger servings or the stalks may trigger symptoms.

Yes, there is a significant difference. Regular broccoli florets are generally low in FODMAPs (fructose), while the stalks are higher in excess fructose and should be limited to smaller serving sizes.

According to Monash University, a low-FODMAP serving of regular broccoli heads (florets) is 3/4 cup (75g). For the stalks, the safe portion is much smaller, at around 1/3 cup (45g).

Yes, cooking methods can have an effect. Boiling vegetables, for example, may reduce their FODMAP content as some of the carbohydrates can be released into the cooking water.

Regular broccoli florets are low-FODMAP, but the stalks are high in excess fructose. For broccolini, the opposite is true: the stalks are lower in FODMAPs (fructans) than the heads, which are higher in excess fructose.

Fructans are complex carbohydrates (oligosaccharides) that the human body cannot properly digest in the small intestine. When they reach the large intestine, gut bacteria ferment them, producing gas and causing symptoms like bloating and pain in sensitive individuals.

After the elimination phase and while working with a healthcare professional, you can test your personal tolerance by gradually increasing your portion size. Not everyone is sensitive to the same level of FODMAPs, so your body's individual response is the best guide.