Following a diet low in FODMAPs can be challenging at times, especially when it comes to choosing vegetables and fruits.
This is because many of them are high in carbs, so they also contain FODMAPs.
Luckily, there are a lot of veggies that can be appropriate for a low FODMAP diet – you just have to know which ones to choose.
For example, let’s take a look at one of the most common veggies these days: artichokes. So, are artichokes high or low in FODMAPs?
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Are Artichokes Low FODMAP?
Fresh artichokes are high in FODMAPs, so you should limit or sometimes even eliminate your intake of this veggie. Therefore, if your IBS symptoms tend to be more severe, you might want to avoid consuming artichokes.
But if your digestive system can tolerate small amounts of artichokes, you can actually reap a lot of health benefits from this veggie.
For example, this vegetable contains a lot of vitamin K, folate, magnesium, and fiber. So, eating this veggie can improve your health.
How high in FODMAPs are artichokes?
Fresh artichokes are considered to be very high in FODMAPs, so you should limit them on a low-FODMAP, IBS-friendly diet.
While some people might be OK with consuming small amounts of this veggie, it’s best to avoid artichokes, especially in the beginning stages.
If you really want to try including this veggie on your low FODMAP diet, try with very small portions, about ⅕ of a cup.
Then, you might be able to increase the amount, but make sure to wait and see how your body reacts.
In fact, if you can consume artichokes, you can actually improve your symptoms of IBS. Some studies show that artichoke leaf extract can reduce constipation, bloating, flatulence, cramping, stomach pain, and many more symptoms.
So, if your digestive system can tolerate artichokes, it can be beneficial to eat them.
Can you eat artichokes on a low FODMAP diet?
Artichokes are a veggie that’s high in FODMAPs. So, it might be best to avoid this food, especially at the beginning of the elimination phase of the diet.
Whether you consume them cooked or raw, they still contain quite a lot of FODMAPs.
Are canned artichokes low in FODMAPs?
If you do enjoy artichokes but have to follow a low FODMAP diet, you can try eating canned artichokes.
Sometimes, the process of canning lowers the content of FODMAPs in vegetables, and this happens with artichokes.
Because of that, small portions of artichokes – about ⅓ of a cup (50 grams) – are suitable for a low FODMAP diet.
This serving also shouldn’t trigger any IBS-related symptoms and issues. So, you can try including canned artichokes on a low FODMAP diet.
Is artichoke soup low in FODMAPs?
Artichoke soup often contains a lot of artichokes in high concentrations. So, if your IBS symptoms tend to be severe, you might want to avoid consuming artichoke soup, especially the store-bought, commercial versions.
Sometimes, you might be able to avoid digestive system issues after eating artichoke soup if you make it yourself.
In this case, make sure to include lots of other low-FODMAP veggies, such as carrots, chives, zucchini, bell peppers, and squash.
Using these veggies to replace about ⅓ of artichokes in the soup can allow you to consume artichoke soup on a low FODMAP diet.
Are artichokes good for you?
Artichokes are an excellent source of various healthy nutrients. For example, a single ½-cup serving of cooked artichokes contains an impressive amount of fiber – 7.2 grams, or 29% of your daily recommended need for this nutrient.
The fiber in artichokes helps soak up excess stomach acid, reducing your risk of heartburn and other acid reflux symptoms. Fiber also helps you feel full after eating, which can aid in weight management.
So, including a lot of fiber-rich foods in your diet is very good for your digestive system health.
A ½-cup serving of cooked artichokes also provides you with 19% of your daily recommended need for folate.
Also known as vitamin B9, this nutrient is important for the formation of red blood cells and the healthy growth of your cells.
Folate is also incredibly vital for the healthy development of the fetus during the early months of pregnancy. This is because it lowers your risk of spine and brain defects.
The same serving also contains 16% of your daily need for vitamin K. This fat-soluble nutrient is important for bone metabolism, blood clotting, and regulating blood calcium levels.
Since vitamin K is a fat-soluble nutrient, make sure to consume vitamin K-rich foods with a source of healthy fat to ensure proper absorption of this micronutrient.
What’s more, eating artichokes helps you load up on magnesium. It helps boost your immune system, combat depression, and promotes heart health.
Magnesium is also important for migraine prevention and PMS symptoms improvement.
In addition, studies show that the plant compounds found in artichokes help lower your blood sugar level, improving the symptoms of diabetes. The same compounds also reduce insulin sensitivity, which helps manage type 2 diabetes.
Other plant compounds found in artichokes are powerful antioxidants. They help remove free radicals from your body, preventing oxidative damage to your cells.
Thanks to that, you’re at a lower risk of several chronic conditions like diabetes, heart disease, chronic inflammation, and even cancer.
So, there are loads of reasons to include artichokes in your diet.
Unfortunately for artichokes fans, this veggie is high in FODMAPs. As a result, you should avoid it if you have to follow a diet low in FODMAPs to manage your IBS symptoms.
Luckily, though, you can eat canned artichokes in small servings, so you can have some of this veggie on a low FODMAP diet.
If you do that, you can get some wonderful health benefits from artichokes. For example, this veggie is a great source of minerals, vitamins, and plant compounds that prevent various health conditions.
So, eating artichokes is a great choice for any diet.
Sources: Nutrition Data, PMC, and National Library of Medicine