Is celery low in FODMAP? Navigating the Low-FODMAP Diet with This Crisp Vegetable

October 4, 2025 •

4 min read

According to Monash University, the institution that developed the Low-FODMAP diet, a small serving of celery stalks (around 10g, or less than a quarter of a stalk) is considered low in FODMAPs, but larger quantities quickly become high due to their mannitol content. This nuanced answer to the question, is celery low in FODMAP?, highlights the importance of portion control when managing digestive health.

Quick Summary

Celery's suitability on a low-FODMAP diet depends entirely on serving size, as it contains the polyol mannitol. While tiny portions of stalks are acceptable, larger amounts are considered high-FODMAP and should be avoided, particularly during the elimination phase of the diet. Different parts of the plant, such as the leaves and root (celeriac), have varying FODMAP thresholds. Proper cooking methods and careful portioning are crucial for incorporating celery without triggering IBS symptoms.

Key Points

Portion Size is Key: A small serving of celery stalks (around 10g) is low-FODMAP, but larger quantities are high due to mannitol content.
Celery Leaves are Safer: Celery leaves have a more generous low-FODMAP serving size (up to 75g) and are great for adding flavor.
Celeriac (Celery Root) is Low-FODMAP: This different part of the plant can be consumed in larger portions (75g) and makes an excellent substitute for potatoes.
Avoid Celery Juice: Juicing requires large quantities of celery, leading to a high concentration of mannitol that will trigger symptoms.
Test Tolerance Carefully: After the elimination phase, individuals can test their personal tolerance to mannitol with small amounts of celery to see what their body can handle.
Cooking Doesn't Eliminate FODMAPs: While boiling might reduce some FODMAPs, it's not a reliable method for making large servings of celery low-FODMAP. Always rely on portion control.
Check Monash App for Details: For the most accurate and up-to-date information on FODMAP limits, always refer to the Monash University FODMAP Diet app.

Understanding FODMAPs and Celery

FODMAPs are a group of short-chain carbohydrates that can be poorly absorbed by the small intestine. For individuals with Irritable Bowel Syndrome (IBS) and other digestive disorders, this poor absorption can lead to symptoms like bloating, gas, and abdominal pain. The Low-FODMAP diet is a temporary elimination diet designed to identify specific triggers by restricting high-FODMAP foods. The FODMAP that makes celery a concern is mannitol, a type of polyol or sugar alcohol. When consumed in high amounts, mannitol attracts water into the intestines, causing digestive distress in sensitive individuals.

The Verdict: Is Celery Low in FODMAP?

The answer is yes, but with very strict limitations on portion size. Monash University's app provides the most trusted, up-to-date information on FODMAP content, and their findings are clear: portion control is everything for celery.

Celery Stalks

For most people following the elimination phase, a very small serving—just 10g, or less than a quarter of a medium stalk—is considered a low-FODMAP portion. Any quantity larger than this can quickly increase the mannitol content to a moderate or high level, making it unsuitable for those with sensitivity. This makes using celery stalks in a recipe quite challenging, as a typical dish might call for far more than the recommended amount.

Celery Leaves

Unlike the stalks, celery leaves can be consumed in larger quantities. According to Monash, a serving of up to 75g of celery leaves is considered low-FODMAP. This makes the leaves a much safer and more flavorful addition to dishes like soups, stews, or salads during the elimination phase.

Celery Root (Celeriac)

Celeriac is a different variety of the celery plant and has a much higher low-FODMAP threshold than the stalks. A serving of 75g of celeriac is low in FODMAPs, and this portion is much more substantial than the tiny amount of stalk allowed. It also offers a delicious, nutty flavor that can be a great substitute for potatoes in a variety of dishes.

Celery Seeds

While some online sources may claim celery seeds are low-FODMAP, this is not a finding that has been tested or verified by Monash University. It is generally advised to avoid foods that have not been tested during the strict elimination phase of the diet to prevent potential flare-ups. Some processed foods like celery salt may use a small enough amount of seeds to be tolerable, but caution is advised.

Celery vs. Celeriac: A Low-FODMAP Comparison


Feature	Celery Stalks	Celery Root (Celeriac)
Primary FODMAP	Mannitol (Polyol)	Mannitol (Polyol)
Low-FODMAP Serving	~10g (less than ¼ stalk)	75g (~½ cup)
Cooking Suitability	Less versatile due to strict portion size; can be boiled for soups in very small amounts.	Highly versatile for boiling, roasting, and mashing.
Flavor Profile	Crisp, classic celery taste.	Mild, slightly nutty, earthy flavor.
Best Usage	Minimal garnish, very small amounts in flavoring stocks.	Substantial ingredient for soups, stews, and mashes.

How to Safely Incorporate Celery

For those who are in the reintroduction phase and have identified that mannitol is not a trigger, or for those who are simply managing their diet, incorporating celery requires care. Here are some strategies:

Flavoring with Leaves: Utilize the generous low-FODMAP serving size of celery leaves to add flavor to your soups, stews, and salads without worrying about mannitol content.
Small Portions in Stock: When making a low-FODMAP stock, you can use a very small amount of celery stalk for flavor. The cooking process might also reduce the FODMAP load, but it's best to stick to minimal amounts.
Celeriac as a Stand-in: Use celeriac as a direct substitute for higher FODMAP foods in recipes. Its root vegetable texture and flavor make it an excellent replacement for potatoes or parsnips.
Test Your Tolerance: During the reintroduction phase, gradually test your personal tolerance to mannitol with celery stalks. Start with a small, measured amount and monitor your symptoms. This allows for personalization of your diet.

Low-FODMAP Cooking with Celery

Cooking can sometimes alter the FODMAP content of certain foods. For instance, boiling can help reduce the FODMAPs in some vegetables, but this is not a reliable method for making high-FODMAP celery safe in large quantities. It is always best to adhere to the recommended portion sizes for safety. For example, when making a low-FODMAP soup, you can use the green parts of spring onions, carrots, and the permitted amount of celery leaves to build a flavorful base, avoiding the high-FODMAP white parts of the onion and large quantities of celery stalk.

For more information on the low-FODMAP diet, you can refer to authoritative sources like the Monash University Low FODMAP Diet.

Conclusion: The Importance of Moderation

Ultimately, the question of whether celery is low in FODMAP comes down to one crucial factor: portion size. While a tiny amount of the stalk is acceptable, larger servings contain high levels of mannitol, a FODMAP that can trigger symptoms in sensitive individuals. Fortunately, the more generous low-FODMAP limits for celery leaves and root (celeriac) offer delicious and safe ways to enjoy the flavor of the celery plant. By paying close attention to recommended portion sizes and understanding the different parts of the plant, you can successfully navigate your low-FODMAP diet and enjoy a variety of foods while managing your digestive health effectively.

Frequently Asked Questions

No, celery juice is not considered low-FODMAP. It requires a large quantity of celery to produce, which concentrates the mannitol and creates a high-FODMAP beverage that will likely trigger symptoms for individuals with IBS.

You can eat a very small amount of celery stalks, typically around 10g (less than a quarter of a stalk), during the elimination phase. For more flavor, you can use up to 75g of celery leaves.

Yes, but with caution. You should use only a very small, measured amount of celery stalk for flavoring, or opt for the more generous low-FODMAP serving of celery leaves instead. You can also use celeriac (celery root) as a base.

Yes, celeriac is considered low-FODMAP in a serving size of up to 75g. It is a great alternative to celery stalks for adding flavor and substance to meals without triggering symptoms.

While some studies suggest boiling may reduce FODMAP levels, it is not a guaranteed or reliable way to make large quantities of celery low-FODMAP. Adhering to the recommended portion sizes is always the safest approach.

Celery contains mannitol, a polyol that is a type of FODMAP. In sensitive individuals, mannitol is poorly absorbed and draws water into the intestines, leading to bloating, gas, and pain.

The FODMAP content of celery seeds has not been officially tested by Monash University. It is recommended to avoid them during the elimination phase of the low-FODMAP diet to prevent potential symptoms.