Low FODMAP
Arugula
Comfortable range at the portion shown below.
CategoryVegetables
Arugula and the low FODMAP diet
Arugula delivers a peppery, slightly bitter flavor that brightens up fresh salads and cooked pasta dishes. This leafy green contains negligible amounts of fermentable carbohydrates, making it highly suitable for digestive health. Its tender leaves are easily digested and provide valuable folate and antioxidants. Arugula can be a staple green for those following strict low-FODMAP guidelines.
Listed portion
2 cups loose / 40g
Portion size can change a FODMAP result. Treat this as the context for the range—not a personal tolerance guarantee.
FODMAP groups
No higher group listed
Group information helps organize reintroduction challenges and possible stacking.
What can change the result?
Wash arugula thoroughly to remove any residual dirt or sand before tossing into your favorite salads. You can lightly sauté it with olive oil to mellow the peppery bite while retaining its nutritional value. Avoid pairing arugula with high-FODMAP cheeses or garlic-infused oils if symptoms are active. Use this green as a fresh pizza topping or blended gently into pesto with basil.
About Arugula
Is Arugula low FODMAP?
Arugula is currently listed as low FODMAP in this database. The result should be read with the listed portion: 2 cups loose / 40g.
Does portion size matter?
Yes. FODMAP load depends on quantity and can also be affected by other foods eaten in the same meal.
Can everyone with IBS tolerate it?
No food result predicts individual tolerance. A dietitian can help interpret symptoms, portions, and reintroduction challenges.
Keep exploring
All categories →