Overview
About Artichoke heart
The artichoke heart is the tender centre of the globe artichoke, and it is the most fructan-dense part of one of the highest-fructan vegetables there is.
Its fibre is largely inulin, a fructan that ferments fast, so canned, jarred and marinated hearts rate very high FODMAP and commonly cause bloating and gas even in the small amounts scattered over a pizza or salad. The upside is that, unlike the whole artichoke, the heart is clean on salicylates and oxalate, so the trigger here is purely the FODMAP load.
Sensitivities
How Artichoke heart scores
Watch for
What trips people up
- Very high in fructans (inulin), even higher than the whole artichoke, so the hearts are a strong FODMAP trigger for bloating, gas and cramping
- Marinating, canning or draining does not remove the fructans, which are water-soluble and stay in the heart itself
- Rated poorly for SIBO, since the inulin ferments readily in the gut
- Clean on salicylates, oxalate and histamine, so a reaction here is a FODMAP one rather than a chemical sensitivity
Diet fit
Where it fits
Swap ideas
More alternatives
FAQ
Common questions about Artichoke heart
Are marinated artichoke hearts low FODMAP?
No. Artichoke hearts are extremely high in fructans (inulin), the most fructan-dense part of the plant, so canned, jarred and marinated hearts are high FODMAP. Draining the oil or brine does not help, because the fructans are inside the heart, not the liquid. Hearts of palm are the closest low-FODMAP swap in a salad.
Are artichoke hearts easier on the gut than a whole artichoke?
Not for FODMAPs. The heart is actually the most inulin-rich part, so it grades even higher in fructans than the whole globe artichoke. It is gentler on one front though: unlike the whole artichoke it is low in salicylates, so if salicylates rather than FODMAPs are your issue, the heart is the cleaner choice.
References
Read the background
Ratings reflect the Triggerbites ingredient database and may vary with portion size and preparation.