How much artichoke is high in FODMAP?

December 21, 2025 •

3 min read

According to Monash University, artichokes contain fructans, a type of FODMAP, but the concentration varies significantly by type and serving size. How much artichoke is high in FODMAP depends entirely on whether you are eating fresh globe artichoke, canned artichoke hearts, or Jerusalem artichokes.

Quick Summary

The FODMAP content of artichoke depends on its variety and preparation. Fresh artichoke becomes high in fructans at smaller servings, while canned artichoke hearts are lower in FODMAPs and can be tolerated in larger quantities, especially if packed in brine.

Key Points

Serving Size Matters: A small serving of canned, drained artichoke hearts (50g) is low in FODMAPs, but a larger amount can be high.
Fresh vs. Canned: Fresh globe artichokes are high in fructans, a type of FODMAP, at relatively small servings (75g) and should be limited or avoided during elimination.
Jerusalem Artichokes are High FODMAP: Sunchokes, or Jerusalem artichokes, are always high in fructans and should not be consumed on a low-FODMAP diet.
Fructans are Water-Soluble: The canning process leaches some FODMAPs from the artichoke hearts into the brine, making the hearts themselves lower in fructans.
Preparation is Key: For canned hearts, always use drained, water-packed versions and rinse them to further reduce the FODMAP content.
Consult a Dietitian: It is recommended to work with a FODMAP-trained dietitian to find your personal tolerance levels, especially during the reintroduction phase.

Understanding FODMAPs and Fructans in Artichoke

FODMAPs are fermentable carbohydrates that can trigger digestive symptoms in sensitive individuals, particularly those with Irritable Bowel Syndrome (IBS). The 'O' in FODMAP stands for Oligosaccharides, which includes fructans, the primary FODMAP found in artichokes. Fructans are water-soluble, which means the cooking process and packing medium can significantly impact the final FODMAP load of the food.

Not all artichokes are created equal when it comes to FODMAP content. The Monash University FODMAP Diet App, the gold standard for FODMAP information, provides specific serving sizes for different artichoke varieties based on lab testing. Understanding these differences is crucial for anyone on a low-FODMAP diet.

Fresh Globe Artichoke vs. Canned Artichoke Hearts

The key difference lies in both the part of the plant being consumed and the processing method. The edible portions of a fresh globe artichoke, primarily the heart and the base of the leaves, are quite high in fructans. Conversely, canned artichoke hearts undergo a soaking and cooking process in water or brine, which leaches some of the water-soluble fructans out of the vegetable. This makes canned artichoke a much more manageable option for those with FODMAP sensitivities.

FODMAP content by Artichoke Type and Preparation


Artichoke Type	Low-FODMAP Serving	Moderate-FODMAP Serving	High-FODMAP Serving
Fresh Globe Artichoke (Cynara scolymus)	Not tested or limited	Moderate in fructans at 20g	High in fructans at 75g (approx. 1/2 artichoke)
Canned Artichoke Hearts (packed in brine)	50g (approx. 1/3 cup)	70g	75g and higher
Jerusalem Artichoke	No low-FODMAP serving	Avoid	Always high in fructans

Practical Implications for a Low-FODMAP Diet

For a person managing IBS, this difference is highly practical. Using canned, rinsed artichoke hearts allows for the inclusion of this nutritious food in dishes like salads, pizzas, and dips, whereas fresh globe artichoke is generally avoided during the elimination phase due to its higher concentration of fructans. Jerusalem artichokes (also known as sunchokes) are a complete no-go, as they are notoriously high in fructans even in small amounts.

How to Incorporate Low-FODMAP Artichoke

Incorporating artichoke into your diet while following FODMAP guidelines requires mindful portion control and preparation. For example, a delicious low-FODMAP hot dip can be created using canned, drained artichoke hearts, lactose-free dairy, and garlic-infused oil, which provides flavor without the fructans found in fresh garlic.

List of Low-FODMAP Artichoke Dishes

Salads: A sprinkle of chopped, canned artichoke hearts adds a tangy flavor and textural contrast to a basic salad of mixed greens, cucumber, and carrots.
Pasta: Incorporate drained, canned artichoke hearts into a gluten-free pasta dish with tomatoes, spinach, and a little garlic-infused oil.
Pizza: Top a gluten-free pizza base with a low-FODMAP tomato sauce, mozzarella, and canned artichoke hearts for a flavorful meal.
Chicken Dishes: Braised chicken dishes with olives and canned artichoke hearts are another flavorful and low-FODMAP option.
Dips: Utilize canned artichoke hearts to make a safe and delicious spinach-artichoke dip by ensuring other ingredients are low-FODMAP.

The Importance of Variety and Observation

While following the low-FODMAP diet, maintaining a varied and nutrient-rich eating plan is essential. Artichokes are a good source of fiber, vitamins C and K, and antioxidants, and can contribute to a healthy gut microbiome due to their prebiotic properties. However, the diet is not intended to be a lifelong plan, but rather an elimination phase followed by a reintroduction phase to identify your personal tolerance levels. Always work with a healthcare professional or registered dietitian to ensure proper guidance and support.

Conclusion: Navigating Artichoke on a Low-FODMAP Diet

Understanding how much artichoke is high in FODMAP hinges on the specific type and preparation. Fresh artichoke hearts are high in fructans in moderate servings (75g), while canned, drained artichoke hearts are considered low-FODMAP in smaller portions (50-75g). Jerusalem artichokes should be avoided entirely. By choosing the right type and adhering to tested serving sizes, individuals can enjoy the flavor and nutritional benefits of artichoke without triggering digestive symptoms. Always remember to consider the overall FODMAP load of a meal and consult a dietitian for personalized advice. A mindful approach to portion control and preparation is the key to successfully including artichoke on a low-FODMAP diet.

Visit the Monash University website for more comprehensive FODMAP details and to purchase their app

Frequently Asked Questions

Yes, for sensitive individuals, certain types of artichoke become high in FODMAPs at surprisingly small serving sizes. For example, fresh globe artichoke is high in fructans at just 75 grams.

According to Monash University's app, a low-FODMAP serving size for canned, drained artichoke hearts is approximately 50 to 75 grams, or about 1/3 cup.

You should avoid fresh globe artichoke during the elimination phase of the low-FODMAP diet, as a serving of 75 grams is already high in fructans.

Marinated artichoke hearts often contain high-FODMAP ingredients like garlic and onion. It is best to use water-packed, drained hearts or check the ingredients carefully.

The water-soluble fructans in the artichoke leach out into the canning liquid during processing, resulting in a lower FODMAP content in the final product.

Jerusalem artichokes are different from globe artichokes and are always considered high in FODMAPs, with no tested low-FODMAP serving size.

For canned artichoke hearts, always use versions packed in water or brine, drain the liquid thoroughly, and rinse the hearts before use.