What is Low FODMAP?

Is celery low fodmap? First, let’s review what makes a food low or high FODMAP. 

FODMAPs are carbohydrates, specifically sugars and fibers, that are naturally found in a variety of foods. They are not good or bad, they just kind of are. When you have IBS, you may feel the effects of eating high FODMAP foods. Symptoms include gas, bloating, abdominal pain, diarrhea and/or constipation. 

Monash University is our go to source when it comes to testing FODMAPs. They are frequently testing (and retesting) common foods to find out what levels of FODMAPs they might contain. While you are in the elimination phase of the Low FODMAP diet, you want to stick to Low FODMAP serving sizes. Once you move into the reintroduction (or challenge) phase, you are testing moderate and high FODMAP servings of various foods. 

Portion size explanation

FODMAPs are all about the portion size. This can often connect the dots for people when it comes to why a food bothers one day, but not the next (bigger vs. smaller portions), but it can also be frustrating having to be careful. This is one of the reasons that I highly recommend getting the Monash app, as opposed to relying on possibly outdated FODMAP lists. It gives you more variety and flexibility in the diet, albeit with a little extra work. 

What has been tested?

Monash has tested the following. 

• Celery stalk
• Celery leaves
• Celery root/Celeriac
• Celery seeds

What FODMAPs does celery contain?

Mannitol, a sugar alcohol, are malabsorbed in the intestines. They attract water into your bowels and can cause symptoms like diarrhea and abdominal pain. 

• Celery stalk: ⅓ medium moderate in mannitol, 2 medium stalks is high in mannitol
• Celery leaves: 1.5 cups moderate in mannitol, 2.5 cups high in mannitol
• Celery root: moderate in mannitol at 1.25 medium (350g)
• Celery seeds: ⅓ cup moderate in mannitol; ½ cup high in mannitol

If you’re in the elimination phase of the Low FODMAP diet, then you want to avoid the serving sizes listed above. Once you have finished the reintroduction phase, you’ll be able to add celery back in if mannitol is not a trigger. If it is a trigger, you’ll have an individual tolerance level. Some of my patients can tolerate moderate serving sizes, while others need to completely avoid. 

Nutritional value 

• Vitamins A, C and K
• Good source of hydration because its 95% water
• Celeriac is high in vitamin K and phosphorus
• Celery seeds are a good source of iron, magnesium, manganese and calcium

How to use it

• You can still use about ¼ of a celery stalk during the elimination phase, so add it to chicken or tuna salad or soups
• Celery root can be boiled, steamed or mashed
• Celery seeds can be used in soups, salads, seasoning blends for meat/fish

Low FODMAP Recipes

• Low FODMAP Herb Mix (with celery seeds) by FODMAP Everyday
• Low FODMAP Pork and Fall Vegetables by FODY Foods
• Low FODMAP Chicken Noodle Soup by Gourmend
• Low FODMAP Chicken Salad by Rachel Pauls Food

Low FODMAP Products

• Rao’s Sensitive Pasta Sauce contains celery in it’s ingredients. This is a FODMAP friendly amount.
• Celery salt: this uses crushed celery seeds, so as long as you stick to a low FODMAP amount, its ok.

What’s your favorite way to use celery? Let us know in the comments!