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Low FODMAP
Spinach
Safe in normal portions. Unlikely to trigger symptoms.
Spinach delivers a mild, slightly sweet flavor and tender leaves that wilt rapidly when cooked or blended into smoothies. It contains negligible fermentable carbohydrates and digests comfortably without producing intestinal gas. This leafy green concentrates iron, magnesium, and antioxidants that support blood health and cellular protection. Spinach remains a foundational, low-FODMAP vegetable for daily meal integration and nutrient optimization.
fork_spoon Serving Size
1 cup cooked / 90g
warning Contains
Trace Amounts Only
sticky_note_2 Clinical Notes
Wilt spinach quickly into hot soups or sauces during the final minute to preserve iron content and vibrant green color. Store fresh spinach in ventilated containers with dry paper towels to absorb moisture and extend shelf life in the refrigerator. Combine spinach with low-FODMAP cheeses and eggs for a quick, protein-rich breakfast scramble or omelet base. Avoid pairing spinach with high-oxalate foods if kidney stone prevention remains a priority.
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Dietitian Tip
Individual tolerance varies. If you are in the elimination phase, stick strictly to the recommended serving sizes and consult your healthcare provider if symptoms persist.
Disclaimer: FODMAP content can vary based on ripeness, brand, and preparation method. This database uses general clinical averages. Always listen to your gut and consult a dietitian if unsure.