Following a low FODMAP diet is often recommended for people with irritable bowel syndrome (IBS) and many other digestive system issues.
These types of carbs are hard for your stomach to digest, so they can cause many digestive problems.
Because of that, it’s important to avoid high-FODMAP foods if you’re suffering from such conditions. Luckily, there are many foods that are still suitable for such a diet. But, unfortunately, not all of them.
So, how about one of the most popular vegetables out there – cucumbers? Are they high in FODMAPs?
Table of Contents
Are cucumbers low FODMAP?
Cucumbers are incredibly low in FODMAPs, so you can enjoy them whenever you want, according to your appetite. Eating cucumbers won’t aggravate any symptoms of IBS or any other digestive system issue.
What’s more, cucumbers are rich in several nutrients, including vitamin K, magnesium, and vitamin C. It’s also very low in calories, so you can safely consume it even if you’re trying to lose weight.
How low in FODMAPs are cucumbers?
Cucumbers are very low in FODMAPs; in fact, they are the vegetable that’s the lowest in FODMAPs. As a result, you can safely add it to your diet, even if you have to strictly limit your intake of FODMAPs.
What’s more, some people peel their cucumbers, as it slightly decreases the number of FODMAPs in the cucumber. But it’s not necessary since it’s not a large amount.
Are cucumbers good for you?
Cucumber is a great source of several important nutrients. For example, one medium-sized cucumber provides you with 62% of your daily recommended need for vitamin K.
This fat-soluble micronutrient helps make various proteins required for blood clotting and bone metabolism.
Because of that, getting enough vitamin K is essential to help with wound healing and prevent many bone-related issues like bone fractures and osteoporosis.
What’s more, cucumbers contain a lot of vitamin C, which is a nutrient that boosts your immune system.
If you include a lot of vitamin C-rich foods in your diet, you’re less likely to catch various viral infections.
Vitamin C also aids in the absorption of iron, reducing your risk of anemia.
Just like other veggies, cucumbers are rich in antioxidants – plant compounds that help flush free radicals out of your body.
This reduces oxidative stress and damage to your cells, lowering your risk of various chronic conditions, such as heart disease, diabetes, and even cancer.
What’s more, the plant compounds found in cucumbers also have anti-inflammatory properties, which means that eating this veggie can prevent chronic inflammation and conditions that result from this.
According to studies, cucumbers can also lower your blood sugar levels, aiding in the control of diabetes symptoms.
Studies show that regularly eating cucumbers is especially good at controlling your blood sugar levels as compared to other vegetables.
In addition, cucumbers are made up of around 96% of water. This means that they contribute to proper hydration without adding any unnecessary calories. Because of that, they’re often added to water for added flavor.
The fact that cucumbers are high in water also means that eating them promotes healthy bowel movements.
So, you are less likely to experience symptoms like indigestion and constipation, especially if you’re prone to these issues.
Because of cucumber’s high water content and the fiber it contains, eating this veggie may also aid in weight loss.
They can be added to salads and sliced on sandwiched, adding nutrients and increasing the feeling of fullness after eating.
Lastly, cucumbers are very easy to add to any diet. For example, they can be eaten as a snack, sliced on sandwiches, or even used in various recipes.
You can also stuff them with cream cheese and other ingredients, which works as a quick and satisfying meal.
Can you eat cucumbers on a low FODMAP diet?
Cucumbers are very low in FODMAPS. As a result, they are an acceptable food for a low FODMAP diet, even if you have to limit your intake of this type of carbs very strictly.
What’s more, cucumbers contain a lot of powerful plant compounds, which means that eating them can improve your digestive health.
They also prevent inflammation and irritation in your digestive tract, which can help with IBS.
Are pickles low in FODMAPs?
Pickles are also low in indigestible carbs, so they’re suitable for a low FODMAP diet. They’re generally made with a pickling brine that includes salt, water, and vinegar, which are all acceptable ingredients on a low FODMAP diet.
One thing you should keep in mind, though, is to avoid pickles in a brine that includes flavorings like garlic or onions. These aren’t acceptable on a low FODMAP diet, so make sure to avoid them.
Otherwise, pickles are an excellent food for a low FODMAP diet.
They’re also rich in various nutrients, including vitamin K, copper, and vitamin A. So, they can improve your health as long as you eat them in moderation.
Also, it’s important to remember that it’s best to make your own sour and pickled cucumbers.
That way, you can ensure that there are no other additives and that you’re eating fresh and real ingredients.
What’s more, making your own pickled or sour cucumbers can help you lower the salt content. While sodium is an important nutrient, getting too much of it increases your risk of high blood pressure.
High blood pressure raises the risk that you might develop various cardiovascular conditions, including strokes and heart attacks. So, make sure to limit your intake of pickles with added salt.
Cucumbers are a very low-FODMAP food, which means they are a perfect choice for people trying to cut back on their intake of these indigestible carbs. They’re also low in calories, so they make for a great, healthy snack.
In addition, cucumbers are rich in several important nutrients as well as powerful plant compounds that help protect you from disease while improving your health.
So, adding cucumbers to your diet is an excellent idea, no matter what dietary plan you follow.
Sources: Nutrition Data, PMC, and National Library of Medicine