Is Celery Low-FODMAP? Here’s Your Answer In 2024!
Updated on
- Written by Krista Bugden, Professional Health Writer
Medically reviewed by
Dr G. Michael DiLeo, MD
The low-FODMAP diet minimizes the consumption of specific carbohydrates that some individuals, especially those with digestive issues, might struggle to digest. Used to improve gut health, it usually involves a three-step process of restriction, reintroduction, then personalization. Restricting high-FODMAP foods isn’t necessary long-term, but it will depend on the individual.
Yet, what foods can you eat on the low-FODMAP[1] diet? Is celery low FODMAP? With celery juice all the rage, you probably want to know if this veggie will produce gut symptoms. Or perhaps you love this vegetable as a quick snack. So, what should you know? In this article, we’ll explore whether eating celery is a low FODMAP strategy, helping you navigate the restriction phase of this diet.
Is Celery FODMAP Friendly?
Yes, in small amounts, celery can be low-FODMAP friendly. However, eating over one-third of a celery stalk can lead to digestive distress and is considered high FODMAP. If you’re really concerned, avoiding this vegetable when following the FODMAP diet might be a good idea, depending on your goal.
Celery And The Low-FODMAP Diet
Celery is probably one of the most confusing low-FODMAP foods. While some sources claim celery falls in line with this diet, others warn[2] that this crunchy vegetable can cause abdominal pain and other digestive problems.
This is primarily due to its mannitol[3] content. Mannitol, a type of polyol, is a sugar alcohol that can lead to some digestive issues, especially if you’re already having gut problems.
So, what’s the verdict? Is celery low FODMAP? For those with irritable bowel syndrome and other digestive disorders, the consensus seems to be not to consume more than 10 grams of celery per day. This means the ever-popular celery juice isn’t a good choice on the low FODMAP diet.
However, less than a third of one celery stalk probably won’t cause digestive or IBS symptoms. Yet, avoiding celery at the beginning of a low-FODMAP diet may be useful for your desired results. After the restriction phase of the low-FODMAP diet, the reintroduction phase may include eating celery or drinking celery juice for a balanced and healthy diet.
Celery Alternatives During Low FODMAP Diet
Low FODMAP celery alternatives are available, helping guide you toward a healthy digestive experience. Some of these alternatives include:
- Fennel: This food is low FODMAP, as long as you consume a low amount. Research indicates that fennel[4] may reduce abdominal pain. It has a similar crunch to celery and also adds a similar taste. It adds more flexibility since you can have quite a bit more of this food than celery during the restriction phase.
- Cucumber: Depending on the recipe or use, cucumber can also add a nice flavor and crunch, similar to celery, to your meal or snack.
- Water Chestnuts: Water chestnuts comply with the low FODMAP diet, so you should be fine to enjoy these aquatic vegetables.
- Jicama: Careful with this one, as it may alter the flavor of your recipe. Jicama has sweetness similar to an apple but adds some crunch that can replace celery in many meals or snacks.
- Carrot: Carrots add a bit of crunch, making them a great alternative to celery in various recipes and snacks.
Low FODMAP Recipes Using Celery Alternatives
Whether you’re using the FODMAP diet for weight loss or to ease your digestive symptoms, there are plenty of flavorful recipes and snacks you can still enjoy using celery alternatives.
One thing you want to be careful of when following any restrictive diet is ensuring you get enough nutrients. When considering a FODMAP meal plan, consider supplements for digestion, like probiotics or certain vitamins, to prevent deficiencies and promote good gut health.
So, what celery-alternative recipes should you consider in a balanced diet? Here are a few ideas:
- If you love celery filled with peanut butter or cheese, try topping cucumbers with the same. It will have a similar crunch!
- If a salad recipe calls for chopped celery, swap it out for cucumber or FODMAP-friendly nuts, such as chopped walnuts.
- Instead of the ever-popular celery soup, opt for carrot, ginger, or potato soups instead.
- If you love raw celery for a snack, trade it out for carrots, which also add crunch and go well with most dips.
There are many alternatives to celery. You are also unlikely to experience a deficiency from temporarily removing celery from your diet to follow low FODMAP. While celery is high in antioxidants,[5] you can also gain antioxidants from eating blueberries, carrots, bell peppers, spinach, and kale.
The Takeaway
Some individuals can enjoy minimum celery on a low FODMAP diet. However, it’s recommended to avoid eating over one-third of celery per day to avoid an upset stomach. Suppose you’re serious about your digestive health. In that case, you may even avoid celery altogether until you begin slowly reintroducing foods.
Following a low FODMAP diet can reset your gut microbiome and digestive system, helping you avoid unwanted symptoms. Luckily, there are plenty of alternatives to celery, including fennel and cucumber. You can still enjoy some crunch in the meals you know and love!
Frequently Asked Questions
Over one-third of a celery stalk is considered high FODMAP. However, this may vary among individuals according to their tolerance.
Surprisingly, many food favorites are low FODMAP, such as cheese, Greek yogurt, beer, wine, dark chocolate, chickpeas, and chia seeds.
The main vegetables to avoid on a FODMAP diet include onion, broccoli, garlic, artichoke, asparagus, cabbage, and cauliflower.
Yes, carrots are low in FODMAP. Eating up to 500 grams of carrots shouldn’t cause any digestive distress.
When replacing celery in low FODMAP recipes, you can use fennel — up to 48 grams, cucumber, water chestnuts, or jicama.
Since it contains mannitol,[3] celery can cause issues for those with IBS or digestive problems
Cucumbers can be enjoyed in plenty of dishes when following low FODMAP. In fact, this vegetable offers a great alternative to celery since it is also crunchy!
+ 5 sources
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- Bellini, M., Tonarelli, S., Nagy, A., Pancetti, A., Costa, F., Ricchiuti, A., Nicola de Bortoli, Mosca, M., Marchi, S. and Rossi, A. (2020). Low FODMAP Diet: Evidence, Doubts, and Hopes. [online] 12(1), pp.148–148. doi:https://doi.org/10.3390/nu12010148.
- Wilson, B., Cox, S.R. and Whelan, K. (2020). Challenges of the low FODMAP diet for managing irritable bowel syndrome and approaches to their minimisation and mitigation. [online] 80(1), pp.19–28. doi:https://doi.org/10.1017/s0029665120006990.
- Yao, C., Tan, H.L., Van, D.R. and Muir, J.G. (2013). Dietary sorbitol and mannitol: Food content and distinct absorption patterns between healthy individuals… [online] ResearchGate. Available at: https://www.researchgate.net/publication/255175068_Dietary_sorbitol_and_mannitol_Food_content_and_distinct_absorption_patterns_between_healthy_individuals_and_patients_with_irritable_bowel_syndrome
- Piero Portincasa, Leonilde Bonfrate, Ornella de Bari, Lembo, A. and Ballou, S. (2017). Irritable bowel syndrome and diet. [online] 5(1), pp.11–19. doi:https://doi.org/10.1093/gastro/gow047.
- Wesam Kooti and Nahid Daraei (2017). A Review of the Antioxidant Activity of Celery (Apium graveolens L). [online] 22(4), pp.1029–1034. doi:https://doi.org/10.1177/2156587217717415
Written by:
Krista Bugden, Professional Health Writer
Medically reviewed by:
Medically reviewed by:
