How to Enjoy Cauliflower on a Low FODMAP Diet

Oh cauliflower, what a versatile veggie you are! From roasting up deliciously crispy florets to blending into smooth, creamy soups, it’s no wonder cauliflower is such a popular ingredient.

But if you’re following a low FODMAP diet to manage irritable bowel syndrome (IBS), you might be wondering…is cauliflower low FODMAP?

Can you still enjoy cauliflower without suffering the unpleasant digestive side effects that high FODMAP foods can cause?

I’m happy to report that yes, cauliflower is 100% low FODMAP approved!

As someone who follows a low FODMAP diet myself for IBS, I know firsthand how hard it can be to find tasty veggie options that don’t wreak havoc on your gut.

That’s why I was so relieved to learn cauliflower is A-OK on the low FODMAP diet.

In this post, we’ll dive into the specifics of why cauliflower gets the low FODMAP stamp of approval.

I’ll also share plenty of tips and tricks for buying, cooking, and serving cauliflower so you can enjoy it with confidence on a low FODMAP diet.

What is the Low FODMAP Diet?

cauliflower low fodmap

If you’re new to the low FODMAP diet, let me give you a quick rundown. FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols.

I know, it’s a mouthful (no pun intended)! In simple terms, FODMAPs are short-chain carbohydrates that can be hard to digest for some folks.

When FODMAPs reach the end of the digestive tract, they end up fermenting due to the bacteria down there.

This fermentation process causes gas to be produced, along with other digestive issues like bloating, stomach pain, constipation, and diarrhea. No fun!

For people with IBS, limiting high FODMAP foods is an effective way to find relief from these unpleasant symptoms.

The low FODMAP diet eliminates or greatly reduces sources of fructans, GOS, lactose, fructose, and polyols.

It’s best to work with a knowledgeable registered dietitian when starting the low FODMAP diet.

It’s implemented in phases, starting with a strict elimination phase, then carefully reintroducing FODMAPs.

The great news is there are still plenty of delicious low FODMAP foods you can enjoy, like our friend cauliflower!

Is Cauliflower Low FODMAP?

When it comes to FODMAP content, cauliflower gets a big thumbs up!

Cauliflower contains very small amounts of fructans and GOS (galacto-oligosaccharides) – less than 0.1 grams per standard 1-cup serving. It’s also low in lactose and polyols.

So what makes cauliflower so low FODMAP? It’s all about the way this crunchy cruciferous veggie grows and develops.

The compact flower heads of cauliflower lack the long fructan chains that are found in other onion and garlic family members. The minimal fiber content also keeps GOS low.

Plus, cauliflower is naturally low in fructose and polyols. There’s some naturally occurring lactose, but not nearly enough to cause issues.

With such a low FODMAP profile, cauliflower gets a big thumbs up as a safe, nutritious choice for the low FODMAP diet.

It’s packed with vitamin C, vitamin K, folate, and fiber. All for under 30 calories per cup!

Time to start whipping up some delicious low FODMAP meals and sides featuring cauliflower. But first, let’s go over some serving size guidance.

Serving Size Guidance

When following a low FODMAP diet, serving size matters. Even low FODMAP foods can trigger symptoms if you overdo it.

The standard serving size guideline for vegetables on a low FODMAP diet is 1/2 cup. For a veggie as low in FODMAPs as cauliflower, you may be able to tolerate up to 1 cup per sitting.

I recommend starting with 1/2 cup cauliflower at a time if you’re in the elimination phase.

Pay attention to your body’s signals. If 1/2 cup is tolerated well, try increasing to 3/4 cup or 1 cup and monitor symptoms.

Take your time increasing serving sizes and stop if you notice bloating, pain, diarrhea or constipation after eating cauliflower. Work with your dietitian to customize your optimal tolerated serving.

Low FODMAP diets are not one-size-fits-all. We all have our own tolerance thresholds. Take it slow and you’ll be munching mouthfuls of crunchy cauliflower in no time!

Enjoying Cauliflower on a Low FODMAP Diet

Alright, now that we’ve covered the basics, let’s talk about how to choose, prep, and cook cauliflower to enjoy on a low FODMAP diet.

From the grocery store to the dinner table, there are some simple tips to follow to keep your cauliflower low FODMAP friendly.

Buying Cauliflower

When shopping for cauliflower, you’ll typically have two options – purchasing a whole head or pre-cut florets.

I generally recommend buying whole heads rather than the pre-cut veggie mixes you often find in steamer bags.

The intact head allows you to carefully inspect the cauliflower for freshness.

Look for a creamy white head free of dark brown spots or slimy areas. The florets should be tightly closed.

Size doesn’t necessarily indicate freshness or quality, so don’t worry about hunting down the biggest head. Just aim for firm, bright florets.

For pre-cut florets or riced cauliflower, read labels carefully and opt for low FODMAP brands.

Storing Cauliflower

Keep fresh cauliflower refrigerated until ready to use. Place the head or florets in a perforated plastic produce bag, or wrap loosely in paper towels then stash in the fridge crisper drawer.

Properly stored, cauliflower will keep for up to a week. Any longer and it tends to get mushy. Discard if you notice the florets turning slimy or brown.

Frozen cauliflower can be stored for up to 10-12 months. Opt for plain frozen florets or riced cauliflower, checking labels for low FODMAP certifications.

Okay, you’ve got deliciously fresh low FODMAP cauliflower on hand. Now, how the heck do you turn it into gut-friendly meals? Keep reading for tasty tips!

Cooking Low FODMAP Cauliflower

One of the great things about cauliflower is its versatility in the kitchen. There are so many delicious ways to cook up this low FODMAP veggie.

Roasting is one of my personal favorite cooking methods for cauliflower.

Toss florets with a bit of olive oil, season with low FODMAP spices like rosemary, thyme, or oregano, and roast at 400°F until browned. Seriously good!

Steaming is another great option – it takes about 5 minutes to reach tender perfection.

Or you could sauté bite-size florets in a skillet with low FODMAP approved cooking oils and seasonings.

For a rice substitute, simply pulse cauliflower florets in a food processor until reduced to small granules.

Sauté the riced cauliflower in oil just like regular rice.

Mashing cauliflower is also sure to be a hit. Steam florets until very soft then mash with a bit of lactose-free milk, salt, pepper and nutmeg. Comfort food at its finest!

Whatever method you choose, refrain from adding in high FODMAP ingredients like garlic, onion, wheat-based thickeners or creamy dairy.

Stick to gut-friendly herbs, spices, oils and seasonings.

And now, the fun part – eating! Let’s go over some serving ideas and recipes…

Serving Ideas

Now onto my favorite part – eating delicious low FODMAP meals featuring cauliflower!

This versatile veggie lends itself to so many gut-friendly recipes. Here are just a few tasty ways to enjoy cauliflower on a low FODMAP diet:

  • Roast it up as a crispy side dish – season with rosemary, thyme, oregano, chili powder, lemon juice, etc.
  • Sauté riced cauliflower as a grain substitute in stir fries, fried rice, pilafs, etc.
  • Add mashed cauliflower to thicken and enrich low FODMAP soups and stews.
  • Mix roasted cauliflower florets into salads for added crunch.
  • Make low FODMAP cauliflower pizza crust for a deliciously veggie-packed pizza night.
  • Bread and bake florets for crunchy, flavorful cauliflower “wings” or “poppers” with dipping sauce.
  • Purée steamed cauliflower and low FODMAP milk/cream into a silky smooth soup – garnish with herbs.

Get creative and use cauliflower in place of high FODMAP veggies like onion and garlic in your favorite dishes. It’s endlessly adaptable.

And don’t forget…cauliflower also makes a perfect low FODMAP snack when raw! Crunchy florets with hummus, guacamole or tzatziki make an easy gut-friendly pick-me-up.

Sample Low FODMAP Meal with Cauliflower

cauliflower low fodmap_1

To give you an idea of how versatile cauliflower is, here’s a sample daily meal plan incorporating it in different low FODMAP recipes:

BreakfastOmelet with spinach, turkey, feta cheese Toast with lactose-free butter Orange slices
LunchThai coconut cauliflower soup (made with light coconut milk, sauteed cauliflower, low FODMAP herbs/spices – cilantro, chili powder, lemongrass, etc.) Salad with mixed greens, carrots, cucumber, chicken, pumpkin seeds
DinnerBaked dijon salmon 1 cup roasted cauliflower florets 1/2 cup quinoa Steamed green beans
Dessert1/2 cup blueberries Lactose-free yogurt

As you can see, cauliflower can be used in so many creative ways for breakfast, lunch, dinner and snack time on a low FODMAP diet. Try swapping it into your own favorite meals and let me know what gut-friendly recipes you come up with!


I hope this post has shown you how deliciously doable it is to enjoy cauliflower on a low FODMAP diet.

To recap, key tips include:

  • Stick to recommended serving sizes and adjust as tolerated
  • Buy fresh, firm cauliflower heads and store properly
  • Roast, steam, sauté or mash florets
  • Season with low FODMAP herbs and spices
  • Get creative swapping cauliflower into meals and snacks

Following a low FODMAP diet does require some adjustments, but there are still so many flavorful foods you can eat – like nutritious, versatile cauliflower!

As always, work with a registered dietitian knowledgeable in the low FODMAP diet to ensure you implement it safely and effectively.

Wishing you all the best in finding gut-friendly foods that you can enjoy in abundance! Now go whip up a delicious low FODMAP cauliflower dish to celebrate.

Frequently Asked Questions

Q: Can I eat raw cauliflower on the low FODMAP diet?

A: Yes, raw cauliflower is perfectly low FODMAP friendly. Enjoy it plain, with dips, or sliced up in salads. Stick within the recommended serving size.

Q: Are there any risks to eating a lot of cauliflower?

A: Cauliflower is very healthy, but moderation is key as with any food. High intakes may lead to gas, bloating or diarrhea. Those with kidney disease should limit intake.

Q: Can I freeze low FODMAP cauliflower?

A: Absolutely! Blanch cauliflower florets briefly in boiling water, then transfer to an ice bath to stop the cooking process. Freeze in airtight bags for up to 12 months.

Q: Is orange or purple cauliflower also low FODMAP?

A: Yes, orange and purple varieties have the same low FODMAP level as traditional white cauliflower. The colors come from natural plant pigments.

Q: Can I make cauliflower rice in my rice cooker?

A: You sure can! Just substitute riced or chopped cauliflower in place of rice in your usual amounts and cook as you would regular rice. Enjoy!

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