If you’ve been avoiding cauliflower because of its high FODMAP reputation, we have exciting news for you! Thanks to updated research from Monash University in May 2025, cauliflower can now be included on the low FODMAP diet—yes, really! This veggie is now officially low FODMAP in the right portions and can be included in the first phase of the low FODMAP diet.
Why has the FODMAP level of cauliflower changed?
The FODMAP content of foods can change over time due to various factors, including how the crops are grown, how the fruit or vegetable is stored once harvested, and the variety of food the farmers choose to grow.
How much cauliflower is low FODMAP?
Historically, cauliflower was labelled high FODMAP due to its mannitol content—a sugar alcohol that can trigger symptoms in people with IBS. However, Monash University’s recent testing found that a ¾ cup serving of white cauliflower or purple cauliflower is now considered low FODMAP. That means you can enjoy this nutritious veggie in moderate amounts without worrying about the FODMAPs.
It’s important to note that larger servings of cauliflower can still contain moderate to high levels of fructans, another type of FODMAP. This means portion control is key.
Most online high and low FODMAP food lists will contain out-of-date information about cauliflower. For the most up-to-date high and low FODMAP food lists, always refer to the Monash University FODMAP Diet App or use the food lists available in our FODMAP Made Easy program.
Low FODMAP Meal Ideas with Cauliflower
Cauliflower is incredibly versatile and can be used in countless dishes. Now that it’s back on the menu, here are some delicious ways to enjoy it:
- Cauliflower Rice: Pulse ¾ cup of cauliflower florets in a food processor to make rice alternative. Sauté with garlic infused oil and herbs for a simple side dish.
- Roasted Cauliflower: Toss florets with olive oil, cumin, and turmeric, then roast until golden. Perfect as a side or added to a salad.
- Cauliflower Mash: Steam your ¾ cup portion and blend with a little lactose-free cream cheese and chives for a mash alternative.
- Cauliflower Stir-Fry: Add cauliflower to a stir-fry with firm tofu, bok choy, and a dash of soy sauce for a quick and satisfying dinner.
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But Why Does Cauliflower Still Make Me Gassy?
Even in low FODMAP serving sizes, some people find cauliflower causes bloating or gas. Why? It’s not always about FODMAPs. Cauliflower is part of the cruciferous vegetable family (which includes broccoli, cabbage, and Brussels sprouts). These veggies contain sulfur-containing compounds and resistant starch, which can be fermented by gut bacteria, producing gas—even if FODMAP levels are low.
If you’re sensitive, try starting with a small portion and see how your body reacts. Cooking cauliflower thoroughly can also make it easier to digest.
Final Thoughts
Thanks to the latest research from Monash University, cauliflower no longer has to be off-limits for people on the low FODMAP diet. Both white and purple varieties are low FODMAP in ¾ cup servings, giving you more flexibility in your meals. Just be mindful of larger portions, as they may contain higher levels of fructans, and keep an eye on how your individual gut responds. So go ahead—bring cauliflower back to your plate and enjoy the crunch, the flavour, and the variety it adds to your cooking.
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