Is Cucumber High in FODMAP? A Guide to Nutrition Diet and Digestive Health

October 5, 2025 •

4 min read

Cucumbers, composed of about 95% water, are a popular, hydrating vegetable, but many on a specialized diet wonder: Is cucumber high in FODMAP? The good news is that, in appropriate serving sizes, it is generally considered low in FODMAPs.

Quick Summary

While fresh cucumbers are low-FODMAP in moderation, their fructose content can become problematic in large quantities or concentrated forms like juice. Proper portioning is key to enjoying this vegetable on a low-FODMAP diet.

Key Points

Low in FODMAPs in moderation: Fresh cucumber is considered low FODMAP, but portion control is essential to avoid triggering symptoms.
Serving sizes vary by type: Continental cucumbers are low FODMAP up to ~131g, while Lebanese cucumbers have a slightly lower threshold of ~96g.
Beware of concentrates and additives: Cucumber juice contains high concentrations of fructose, and pickled cucumbers can have added high-FODMAP ingredients like garlic and onion.
Provides excellent hydration: With a very high water content, cucumber helps with hydration and supports healthy digestion.
A source of gut-friendly fiber and antioxidants: Cucumbers with their skin provide fiber for regularity and antioxidants to fight free radicals.
Incorporating it is simple: Enjoy cucumber in salads, infused water, or as a snack with other low-FODMAP foods.

What Are FODMAPs?

To understand whether cucumber is a safe choice, it is first necessary to grasp what FODMAPs are. The acronym stands for Fermentable Oligo-, Di-, Mono-saccharides And Polyols. These are types of short-chain carbohydrates that are poorly absorbed by the small intestine in some people. Instead of being properly digested, they travel to the large intestine where they are fermented by gut bacteria. This process can produce excess gas and water, causing uncomfortable gastrointestinal symptoms like bloating, pain, and altered bowel habits in individuals with sensitive guts, such as those with Irritable Bowel Syndrome (IBS).

The low FODMAP diet, developed by researchers at Monash University, is a three-step elimination diet designed to identify which specific FODMAPs a person is sensitive to. It is not a lifelong diet but rather a tool to help personalize one's eating plan and manage symptoms effectively.

The Verdict: Is Cucumber High in FODMAP?

For those following a low FODMAP diet, the question of whether is cucumber high in FODMAP is an important one. According to testing by Monash University, fresh cucumber is categorized as a low-FODMAP food in standard serving sizes. This makes it a safe and refreshing addition to many meals. However, the FODMAP content is dose-dependent, meaning that consuming very large portions can increase the intake of fructose and lead to digestive symptoms in sensitive individuals.

Unlike high-FODMAP triggers like garlic and onion, which are high in fructans regardless of portion, cucumber contains excess fructose only when consumed in exceptionally large quantities. The key takeaway is that moderation is required, but you do not need to avoid it completely.

Navigating Cucumber Varieties and Portion Sizes

Different types of cucumbers and preparation methods affect their FODMAP content. Being mindful of these details can help you enjoy cucumber safely and comfortably.

Continental Cucumbers

Monash University advises that continental cucumbers are low in FODMAPs in serving sizes up to 131 grams (about 1/2 cup). At 132 grams or more, they begin to contain a moderate amount of fructose, which can cause issues for some.

Lebanese Cucumbers

Lebanese cucumbers have a slightly lower threshold for fructose content. They are considered low-FODMAP in servings up to 96 grams. A moderate FODMAP level is reached at 97 grams, and a high level at around 400 grams.

Pickled Cucumbers and Gherkins

Pickles and gherkins can be a low-FODMAP option, but it's crucial to check the ingredient list. Many brands add high-FODMAP ingredients like garlic or onion powder, which should be avoided. Opt for brands that use a simple brine with low-FODMAP flavorings.

Cucumber Juice

While homemade, pure cucumber juice is likely low-FODMAP in small quantities, caution is advised. Juicing concentrates the fructose, and you would need several cucumbers to make a glass, pushing the serving size into the high-FODMAP range. To reduce risk, use continental cucumbers and limit the quantity, for example, to 300 grams or less.

Health Benefits of Cucumber Beyond FODMAPs

Regardless of FODMAP content, cucumbers offer several health benefits that are beneficial for anyone's nutrition diet, particularly for gut health.

Excellent for hydration: Being 95% water, cucumbers are a refreshing way to help meet your fluid needs.
Source of fiber: Cucumbers, especially with the skin on, contain dietary fiber that aids digestion and promotes regular bowel movements.
Rich in vitamins and minerals: Cucumbers provide a good source of vitamin K, vitamin C, and potassium, which support various bodily functions.
Contains antioxidants: The peel and flesh of cucumbers are rich in antioxidants like flavonoids and tannins, which help reduce the risk of chronic diseases.

Comparing High and Low FODMAP Vegetables

To put cucumber's FODMAP status into perspective, here is a comparison of some common vegetables based on Monash University's guidelines.


Vegetable	FODMAP Level	Notes
Cucumber	Low (moderate in large quantities)	Safe in standard serving sizes. Portion control is key.
Carrots	Low	Generally safe and well-tolerated.
Bell Peppers	Low (green)	A versatile low-FODMAP option.
Garlic	High	Contains high levels of fructans; a significant trigger for many.
Onion	High	Also high in fructans and should be avoided during the elimination phase.
Cauliflower	High	Contains mannitol, a type of polyol.
Mushrooms	High	Contains mannitol, a type of polyol.

Practical Tips for Enjoying Cucumber on a Low FODMAP Diet

Incorporating cucumber into your diet doesn't have to be complicated. Here are some simple tips to ensure it is gut-friendly.

Mindful Portion Control: Adhere to the recommended low-FODMAP serving sizes, especially if you are in the elimination phase. For most meals, a half-cup is a safe bet for any cucumber variety.
Inspect Labels for Pickles: When buying pickled cucumbers or gherkins, carefully read the ingredients list to ensure no garlic, onion, or high-fructose corn syrup has been added.
Prepare with Low-FODMAP Ingredients: Use low-FODMAP dressings or dips, such as olive oil, vinegar, and a small amount of lactose-free yogurt for a delicious tzatziki.
DIY Infused Water: Instead of risky cucumber juice, create a refreshing, low-FODMAP infused water by adding cucumber slices and mint leaves to a pitcher of water.
Use it in Salads and Snacks: Add sliced cucumbers to salads with other low-FODMAP vegetables like lettuce and tomatoes. They also make a crunchy, healthy snack on their own or with peanut butter.

Conclusion: Cucumber as a Safe Choice

For those managing digestive issues with a low FODMAP diet, fresh cucumber is an excellent choice. It provides hydration and nutrients with minimal FODMAP content, as long as appropriate portion sizes are observed. While concentrated forms like juice and pickles with high-FODMAP additives should be approached with caution, cucumber can be safely and enjoyably incorporated into your daily meals. The low FODMAP diet is a journey of self-discovery to find your unique triggers, and resources like the Monash University FODMAP app can be invaluable. Always consult a healthcare professional or registered dietitian for personalized dietary advice. By staying informed and paying attention to portion sizes, you can continue to enjoy the benefits of this versatile and healthy vegetable.

Frequently Asked Questions

Yes, you can eat cucumber with the skin on. While peeling was once suggested to reduce potential FODMAPs, the skin contains beneficial fiber and nutrients. Standard, low-FODMAP serving sizes are safe regardless of whether the skin is on or off.

Pickled cucumbers, or gherkins, can be low in FODMAPs, but it depends on the ingredients. Many brands add high-FODMAP ingredients like garlic and onion. Always check the label and choose a brand with simple, low-FODMAP ingredients.

According to Monash University, a low FODMAP serving is approximately 1/2 cup, or 75g to 96g for Lebanese cucumber and 131g for Continental cucumber. It is only in much larger quantities that the fructose level becomes an issue.

Cucumber juice should be consumed with caution. Juicing concentrates the fructose from multiple cucumbers into a single glass, potentially making it high in FODMAPs. It is best to stick to small portions and consider making it at home with continental cucumbers.

FODMAPs in cucumbers are primarily in the form of excess fructose, but only in high concentrations. Some guides suggest that the seeds and skin contain more, but for standard portion sizes, this is not a concern. The main risk is in excessive intake, not a specific part of the cucumber.

While it does not treat IBS, cucumber is a low-irritant vegetable that can be part of a calming diet for those with IBS, especially during a flare-up. Its high water and fiber content also aid in healthy digestion.

Common high-FODMAP vegetables to avoid or limit include garlic, onions, cauliflower, mushrooms, asparagus, and broccoli. These contain different types of FODMAPs and are common triggers for digestive distress.

Enjoy cucumber sliced in salads, added to sandwiches, or as a snack. You can also make a simple infused water by adding cucumber slices and mint to a pitcher. Ensure any dressings or dips used are also low-FODMAP.