Traditionally, cauliflower is notorious for being a high FODMAP food and thus not allowed on a low FODMAP diet for folks with irritable bowel syndrome (IBS) or small intestinal bacterial overgrowth (SIBO).
That’s because white cauliflower contains high levels of mannitol (a type of polyol, the “P” in FODMAP) in servings of 3/4 cup raw according to the Monash FODMAP App. So it’s often a heavy-hitter when it comes to IBS food-symptom triggers.
But if you’re in search of a low FODMAP cauliflower, keep reading! Not all types of cauliflower are high FODMAP. It depends on the type of cauliflower and the serving size.
In this article we’ll zoom in on purple cauliflower, a little-known type of low FODMAP cauliflower you may potentially be able to enjoy in moderation – even with IBS or SIBO.
Disclaimer: This article was written for general education purposes. Consult with your doctor and a FODMAP-trained gut health dietitian (and consider keeping a food-symptom journal) for customized dietary recommendations tailored to your bio-individual needs.
Table of Contents
When is cauliflower low FODMAP?
According to Monash University, the leading authority in FODMAPs (aka fermentable oligosaccharides, disaccharides, monosaccharides, and polyols in food), up to 3/4 cup of purple cauliflower is considered low FODMAP!
That’s because purple cauliflower is significantly lower in mannitol, compared to white cauliflower.
- Mannitol is a type of polyol or sugar alcohol naturally occurring in white cauliflower as well as in certain types of mushrooms, watermelon, raw fennel, and celery. (1)
What this means is that if you have a mannitol intolerance, you or your clients with IBS may be able to eat purple cauliflower (cooked, from 3/4 cup fresh) in moderation – without experiencing unwanted symptoms like gas, bloating, cramping, and diarrhea.
However, it’s important to note that not everyone with IBS has a mannitol intolerance, and not everyone with IBS needs to avoid cauliflower.
On the other hand, just because purple cauliflower is low FODMAP doesn’t necessarily mean everyone with IBS will be able to tolerate it!
There’s more to IBS than just FODMAPs.
Cauliflower and IBS: It’s complicated
Other IBS diets and cauliflower
Speaking as a former IBS sufferer who enjoyed this high FODMAP creamy cauliflower mash on-the-reg, even during the early stages of my healing journey, I know first-hand that not everyone with IBS needs to avoid cauliflower!
(White cauliflower is allowed on certain IBS diets like Paleo, GAPS, SCD, and Whole30 to name a few.)
Low sucrose and low maltose
All variations of cauliflower are inherently low sucrose and low maltose.
So, folks with an underlying sucrase-isomaltase deficiency (a condition which often masquerades as IBS-D) may find they can eat and tolerate any and all types of cauliflower regardless of its FODMAP content.
Recommended reading:
However, if you have an acquired sucrase-isomaltase deficiency caused by SIBO, you may still want to consider sticking to low FODMAP servings of purple (vs. white) cauliflower.
High in sulfur
On the other hand, even low FODMAP servings of cruciferous veggies (like cabbage, broccoli, and purple cauliflower) may still trigger IBS symptoms if you or your clients have a sulfur intolerance. That’s because these types of veggies are very high in sulfur.
- A sulfur intolerance may be caused by your genetics, mold overgrowth, or even Sulfibrio bacterial overgrowth, which is often linked with an underlying case of hydrogen sulfide SIBO.
TLDR: Bio-individuality is always something to consider! One size never fits all, and food triggers are never the true enemy but rather a sign that something deeper is out of alignment. That’s why I’m all about uncovering the root causes of your IBS symptoms and addressing them holistically as well as keeping an IBS food diary to get direct feedback from your body.
How to try low FODMAP cauliflower with IBS
Purple vs. white cauliflower
If you’re navigating IBS and a low FODMAP diet, and you aren’t yet sure of your oral tolerance to mannitol, make sure to try purple cauliflower instead of white cauliflower.
Also, make sure to stick to a low FODMAP serving of cauliflower made from 3/4 cup fresh.
Cooked vs. raw
Low FODMAP or not, I’ve found in my experience that cooked veggies are generally much better tolerated among IBS sufferers.
That said, trying a boiled, steamed, sauteed, or roasted variation of purple cauliflower is going to be your best bet!
(Make sure to cook exclusively with low FODMAP ingredients if you’re still determining which foods you can and can’t tolerate.)
Here are a few cooked low FODMAP cauliflower ideas to consider trying:
- Boil 3/4 cup of fresh purple cauliflower florets in a low FODMAP broth of choice
- Swap regular cauliflower for purple cauliflower in a cauliflower mash recipe, swap the onion for green leeks, and swap garlic/onion powder for garlic scapes and green onion powder)
- Enjoy steamed purple cauliflower on the side with a protein (chicken/fish) and a low FODMAP variation of starch such as potatoes or rice
- Sauté or roast, and season a serving of purple cauliflower with low FODMAP herbs and spices of your choice
- Add a serving of cooked low FODMAP cauliflower as the veggie with your low FODMAP dinner
- Make purple cauliflower into a riced cauliflower and add to low FODMAP salads or stir-fry recipes
Low FODMAP Roasted Purple Cauliflower Recipe
Makes 2 to 3 servings
Recipe inspiration from: Beyond the Noms Oven-Roasted Garlic Parmesan Purple Cauliflower
Ingredients:
- 1.5 cups fresh purple cauliflower florets (cut evenly into 1 inch pieces)
- 1/2 teaspoon garlic scapes
- 3 tablespoons extra-virgin olive oil
- Salt and black pepper, to taste
- 1/8 cup parmesan cheese (grated) – optional
- 1 teaspoon fresh chopped or 1/4 teaspoon dried parsley – optional
Instructions
- Preheat the oven to 375 degrees F.
- Place the sliced cauliflower pieces on a sheet pan lined with parchment paper.
- In a small bowl, mix garlic scapes, parmesan cheese, salt and pepper and set aside.
- Coat the cauliflower with olive oil.
- Add the seasonings and toss to coat evenly.
- Spread the cauliflower apart leaving some space in between each floret.
- Roast for ~25 to 30 minutes, flipping halfway through. Cook until fork-tender.
- Garnish with parsley and more parmesan cheese if desired.
Notes
Spread the cauliflower apart on baking sheet for a more crispy, less mushy texture.
Low FODMAP Roasted Purple Cauliflower
Ingredients
Method
- Preheat the oven to 375 degrees F.
- Place the sliced cauliflower pieces on a sheet pan lined with parchment paper.
- In a small bowl, mix garlic scapes, parmesan cheese, salt and pepper and set aside.
- Coat the cauliflower with olive oil.
- Add the seasonings and toss to coat evenly.
- Spread the cauliflower apart leaving some space in between each floret.
- Roast for ~25 to 30 minutes, flipping halfway through. Cook until fork-tender.
- Garnish with parsley and more parmesan cheese if desired.
Notes
Related articles & resources
- 7 Potential Health Benefits of Cauliflower
- When is Spinach Low FODMAP? (Holistic Guide to Navigating Spinach and IBS)
- Is Avocado Low FODMAP? (How to Navigate the FODMAPs in Avocados)
- FODMAP Intolerances, De-Mystified
- Tomatoes, IBS, Gut Health and Immunity: What You Should Know (Beyond FODMAPs)
- Is Erythritol Low FODMAP? (The Low-Down on Erythritol and IBS)
- Beans and IBS: Expert Advice on Enjoying Low FODMAP Beans & Legumes
- High and Low FODMAP Cheeses – List & Guidance
- Butter is Low FODMAP – But Is It IBS-Friendly? (What Else to Consider)
- Is Ghee Low FODMAP? What Else You Need to Know about Ghee and IBS
Next steps
High & low FODMAP foods list
Would a free downloadable high & low FODMAP food list PDF make your life (or your clients’ lives) a little easier and more convenient?
If so, and/or you’d like to learn more about my holistic perspectives on how to navigate IBS from a nutrition standpoint, make sure to download my holistic low FODMAP diet food list PDF here!
7-day low FODMAP meal plan & eCookbook
Foodies with IBS, rejoice!
If you’re someone who thrives on structure, and you know (or suspect) you’re among the 3 out of every 4 IBS sufferers who feels better on a low FODMAP diet, you may be a great candidate for this 7-day low FODMAP meal plan and eCookbook .
I designed this resource specifically for IBS sufferers who LOVE to enjoy tasty food, but don’t have a ton of time to cook, and who desire a holistic approach. (AKA – an eating plan that isn’t just tasty but also one which is healthy, nutrient-dense, and made up of real foods.)
Learn more and order your low FODMAP meal plan & eCookbook here!
Enjoy, and best of luck on your IBS healing journey!
XX – Jenna
