Overview
About Brussels sprouts
Brussels sprouts are a cruciferous vegetable and a double FODMAP trigger: they are high in fructans and also contain mannitol, a sugar alcohol (polyol).
Combined with their sulfur compounds, that is exactly why sprouts are famous for causing gas, bloating and a strong smell. They are anti-inflammatory and clean on histamine, nickel and oxalate, so the problem is almost entirely fermentation in the gut rather than any chemical the sprout contains.
Sensitivities
How Brussels sprouts scores
Watch for
What trips people up
- High in fructans, the same FODMAP found in onion and garlic
- Contains mannitol, a polyol that can cause bloating and loose stools on top of the fructans
- Ferments heavily in the gut, so poorly tolerated in SIBO and a classic source of cruciferous gas
Diet fit
Where it fits
Swap ideas
More alternatives
FAQ
Common questions about Brussels sprouts
Why do Brussels sprouts cause so much gas and bloating?
Brussels sprouts stack two FODMAPs, fructans and the polyol mannitol, and both ferment in the colon to produce gas. Their sulfur compounds add the strong smell. That combination is why sprouts are one of the gassiest vegetables for sensitive guts.
Are Brussels sprouts low FODMAP?
Only in small amounts. A couple of sprouts can fit a low-FODMAP serving, but a normal side-dish portion is high in both fructans and mannitol, which is when most people run into trouble.
Are Brussels sprouts a cruciferous vegetable, like cabbage and broccoli?
Yes, Brussels sprouts belong to the cruciferous (brassica) family alongside cabbage, broccoli and cauliflower. What sets sprouts apart on FODMAPs is that they carry both fructans and mannitol, so they tend to cause more gas than milder members of the family.
References
Read the background
Ratings reflect the Triggerbites ingredient database and may vary with portion size and preparation.