Is Stinging Nettle High in FODMAP? Decoding the Gut-Friendly Diet

October 25, 2025 •

4 min read

While stinging nettle has not been formally tested for its FODMAP content by Monash University, the gold standard for FODMAP research, it is generally considered low in FODMAPs by many experts. For individuals with Irritable Bowel Syndrome (IBS), this raises a critical question: is stinging nettle high in fodmap, and can it be part of a gut-friendly diet?

Quick Summary

Despite not being officially tested, stinging nettle is often considered low FODMAP, but tolerance can be highly individual. The best approach is to test it in small amounts after your IBS symptoms have settled to monitor your body's reaction.

Key Points

Not Formally Tested: Stinging nettle lacks official FODMAP testing from Monash University, so its status is based on anecdotal evidence and educated assumptions.
Likely Low FODMAP: Many sources suggest nettle is generally low in FODMAPs, especially when consumed in moderate amounts, but individual tolerance is paramount.
Test Tolerance Carefully: For those on a Low FODMAP diet, it is recommended to test your tolerance in small portions, especially after a period of symptom stability.
Nutrient-Dense: Nettle is rich in vitamins (A, K) and minerals (calcium, iron, magnesium), offering potential benefits for bone health and overall nutrition.
Proper Preparation is Key: Cooking or steeping nettle deactivates its stinging hairs and may reduce the impact of any potential FODMAPs.
Concentrated Forms May Be Risky: Supplements and extracts may contain higher concentrations of potential FODMAPs or other compounds, and should be approached with caution.

Understanding the FODMAP and Nettle Connection

FODMAPs are fermentable oligo-, di-, mono-saccharides, and polyols—short-chain carbohydrates that can trigger digestive symptoms like bloating, gas, and pain in sensitive individuals, particularly those with Irritable Bowel Syndrome (IBS). The Low FODMAP diet is a temporary elimination diet used to help identify which of these carbohydrates are problematic for an individual. The question of a food's FODMAP status typically relies on laboratory testing performed by institutions like Monash University.

When it comes to stinging nettle (Urtica dioica), the answer is not as straightforward. Unlike more common greens such as spinach or kale, stinging nettle has not undergone formal FODMAP testing. The potential for FODMAPs, such as fructans, exists, but at what concentration is unknown. This is why many dietitians and gut health experts advise caution and a personalized approach when introducing untested foods like nettle.

The Status of Nettle in a Low FODMAP Diet

For anyone following a strict Low FODMAP diet, the 'untested' status means that stinging nettle is not officially recommended. However, this does not automatically classify it as a high-FODMAP food. Several factors influence whether a food will trigger symptoms:

Serving size: Even high-FODMAP foods can be tolerated in small quantities. The same logic applies to untested foods; a smaller amount of nettle is less likely to cause a reaction than a larger portion.
Preparation method: Cooking or steeping nettle, as you would for a tea or soup, changes its chemical composition, potentially altering its effect on the gut.
Individual tolerance: Gut sensitivity varies greatly. Some individuals may be able to tolerate small amounts of certain FODMAPs with no issues, while others are highly reactive.

Testing Your Tolerance to Stinging Nettle

For those who are in the reintroduction phase of the Low FODMAP diet or are considering adding nettle to their regimen, a cautious approach is key. Always ensure your IBS symptoms are settled before testing new foods.

Start with a small portion: Begin with a small serving, such as a cup of weak nettle tea or a very small amount of cooked nettle in a soup.
Monitor your symptoms: Keep a food diary to track any digestive changes. Note symptoms like bloating, gas, or pain.
Wait and observe: Wait a few days before trying it again or introducing another new food. This helps isolate nettle as a potential trigger.
Increase slowly: If you experience no symptoms after your initial trial, you can gradually increase the portion size to find your personal tolerance level.

Nutritional Profile: Nettle vs. Common Greens

While its FODMAP status is conditional, stinging nettle is widely recognized for its impressive nutritional benefits. A comparison with common low-FODMAP greens highlights its strengths:


Feature	Stinging Nettle	Spinach (low FODMAP)	Kale (low FODMAP)
Protein	High for a wild plant (~2.4 g per cup cooked)	Low (~0.9 g per cup raw)	Moderate (~2.9 g per cup cooked)
Vitamins	High in Vitamin A and K	High in Vitamin A, C, and K	High in Vitamin A, C, and K
Minerals	Rich in calcium, iron, magnesium	Good source of iron and magnesium	Good source of calcium, iron, and potassium
Antioxidants	Excellent source of antioxidants	Good source of antioxidants	Excellent source of antioxidants
FODMAP Status	Untested; likely low-moderate	Low FODMAP (Monash tested)	Low FODMAP (Monash tested)

Cooking and Using Nettle for a Low FODMAP Approach

Preparing stinging nettle properly is essential not only for digestive purposes but also to remove the stinging hairs. Boiling or cooking completely deactivates the sting.

Nettle Tea: A mild brew of nettle tea is one of the safest ways to introduce it. Simply steep dried nettle leaves or a tea bag in hot water. Shorter steep times can help minimize the release of any potential FODMAPs.
Cooking: Cooked nettle can be used in soups, stews, or sautéed like spinach. The young, tender leaves are best for culinary use.
Capsules/Extracts: If you are sensitive, be cautious with concentrated forms like capsules or extracts, as these may present a higher dose of potential triggers. Consult a healthcare professional before taking supplements.

Conclusion: A Cautious and Individualized Approach

While no definitive 'yes' or 'no' answer exists regarding whether stinging nettle is high in FODMAPs, the available evidence and expert consensus suggest it is likely low in FODMAP content, especially when consumed in moderation. The key takeaway is that individual tolerance is the deciding factor. By following a structured and slow reintroduction process, individuals on a Low FODMAP diet can determine if they can safely enjoy the nutritional benefits of this versatile and beneficial herb without triggering digestive distress. The cautious explorer approach is the most responsible way forward.

For more information on the Low FODMAP diet and managing IBS symptoms, consider exploring the Monash University FODMAP blog for authoritative resources and guidance.

Frequently Asked Questions

Stinging nettle tea is often considered low FODMAP, particularly when steeped for a short time to reduce the extraction of any potential FODMAPs. It is important to test your individual tolerance with a weak brew first.

After your symptoms have settled, introduce a small, cooked portion or a weak tea. Monitor your symptoms for a few days using a food journal. If you experience bloating, gas, or other GI issues, it may be a trigger for you.

No, you should never eat raw stinging nettle. Its stinging hairs contain irritants that are neutralized by cooking. All culinary applications require boiling, sautéing, or steeping.

Safe and low FODMAP alternatives include spinach, kale, carrots, cucumbers, and zucchini. These can be used to add greens to meals without the uncertainty of an untested food.

While cooking deactivates the stinging compound and changes the plant's chemistry, it is not guaranteed to eliminate FODMAPs. However, it can help make the plant more digestible. Start with small, cooked portions.

Nettle supplements are not recommended for those on a Low FODMAP diet, especially during the elimination phase. They contain a higher, more concentrated dose of the plant, which could contain potential FODMAPs or other irritants.

Monash University is a leading authority on FODMAP research. Their testing provides standardized, quantitative data on the FODMAP content of foods, which is crucial for reliably managing the diet. Untested foods lack this data, making them a personal trial and error.