Low FODMAP
Spinach
Comfortable range at the portion shown below.
CategoryVegetables
Spinach and the low FODMAP diet
Spinach delivers a mild, slightly sweet flavor and tender leaves that wilt rapidly when cooked or blended into smoothies. It contains negligible fermentable carbohydrates and digests comfortably without producing intestinal gas. This leafy green concentrates iron, magnesium, and antioxidants that support blood health and cellular protection. Spinach remains a foundational, low-FODMAP vegetable for daily meal integration and nutrient optimization.
Listed portion
1 cup cooked / 90g
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?
Wilt spinach quickly into hot soups or sauces during the final minute to preserve iron content and vibrant green color. Store fresh spinach in ventilated containers with dry paper towels to absorb moisture and extend shelf life in the refrigerator. Combine spinach with low-FODMAP cheeses and eggs for a quick, protein-rich breakfast scramble or omelet base. Avoid pairing spinach with high-oxalate foods if kidney stone prevention remains a priority.
About Spinach
Is Spinach low FODMAP?
Spinach is currently listed as low FODMAP in this database. The result should be read with the listed portion: 1 cup cooked / 90g.
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.
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