I don’t like to play favourites, but cucumbers are one of my absolute favourite vegetables (second only to potatoes). They’re crisp, fresh and versatile; at home on a dip platter or in a salad. So today we’re asking the question: are cucumbers low FODMAP?
Some things to keep in mind before we begin. Firstly, this article is not intended to substitute medical advice. Always work through the low FODMAP diet with advice from a professional.
Secondly, everyone’s tolerance is different. A threshold Monash has established might be too much for you personally, or you might be fine with eating more. The purpose of the diet is to establish your own thresholds.
Are cucumbers low FODMAP?
Yes, cucumbers have a low FODMAP threshold. That threshold differs a little based on the variety (as we’ll get into below) but both common varieties are low FODMAP in 75g serves, or approximately 1/2 cup.
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Are continental cucumbers low FODMAP?
Continental cucumbers are low FODMAP in 75g serves, which is approximately 1/2 cup. They contain moderate amounts of fructose in serves of 360g, which is approximately 2 1/2 cups, or a little bit less. This means that a low FODMAP threshold is likely higher than 75g, but less than 360g. This margin makes continental cucumbers a great choice for those on the FODMAP diet who like cucumber and have issues with excess fructose.
Are Lebanese cucumbers low FODMAP?
Lebanese cucumbers are low FODMAP in 75g serves, which is approximately 1/2 cup. In servings of 265g, or approximately 1 1/2 cups, they contain moderate amounts of fructose. This means that a low FODMAP threshold is likely a little higher than 75g, but less than 265g. These cucumbers are still low FODMAP, but if you intend to eat a lot of them in one serve, Continental cucumber is a lower fructose option.
Are cucamelons low FODMAP?
Yes, cucamelons have a low FODMAP threshold. They are low FODMAP in 75g serves, or approximately 1/2 cup. In servings of 155g, they contain moderate amounts of fructose. In servings of 235g, they contain high amounts of fructose.
Are pickles low FODMAP?
Yes and no. Pickled cucumbers are low FODMAP, unlike some other pickled vegetables whose FODMAP content changes drastically, according to Monash. However, it depends on whether the cucumbers are pickled with a high FODMAP ingredient, such as garlic. The ingredient list should be minimal; vinegar, salt, maybe sugar, and some low FODMAP flavours. Read the labels and assess your own tolerance.
Low FODMAP cucumber recipes
Cucumber, tomato and feta salad
This low FODMAP cucumber salad is a summertime favourite of mine. It’s akin to a Greek salad, but extra greens, herbs and some delicious walnuts. I also like to add some lemon and oregano quinoa to bulk it out and make the salad a full meal.
Salt and pepper tofu with ginger satay and crispy green salad
A fresh vegan low FODMAP salad that has an array of flavours and textures. Crispy tofu with rich, creamy (cheats) satay and crunchy fresh greens? Sign me up.
Vegan Vietnamese coleslaw with salt and pepper tofu
Another of my go-tos for a hot summer night, this vegan Vietnamese coleslaw is fresh, light and filling. It uses an easy vegan nuoc mam for a low FODMAP everyone will enjoy.
Low FODMAP tofu larb
Larb is traditionally a meat based dish, originating from Laos and Northern Thailand. This version uses tofu for a vegan option, and is made without onion or garlic. It’s fresh, bright and a perfect low FODMAP vegan dish for summer.
Low FODMAP chilli oil noodles with crispy cucumbers to finish
These noodles are a quick and easy low FODMAP dinner for one. They’re vegan and gluten free depending on the noodles you use. Personally, I like to use the egg noodles from Intolerance Friendly Kitchen (which are gluten free, but obviously not vegan). Gluten free spaghetti is a good stand in, too.