Is Cucumber Low FODMAP?

Most widely known for being turned into pickles, cucumbers are technically a fruit but typically used as a culinary vegetable. Cucumbers are the cylindrical fruits of the Cucumis sativus plant, a creeping vine that belongs to the Cucurbitaceae family, and they come in three main varieties: slicing, pickling, and seedless. 

There are a wide variety of cultivars of the Cucumis sativus plant and, while the fruits of each vary in size, the shape is typically the same. Cucumbers are elongated with tapered ends and have been recorded at lengths up to 24 inches and diameters as wide as 4 inches. 

The cucumber fruit is composed of about 95% water but contains small amounts of carbohydrate, protein, and dietary fiber. Because cucumbers are low in fat and calories, they’re a popular inclusion in diets oriented around weight loss. But are they appropriate for individuals with irritable bowel syndrome (IBS) following a low FODMAP diet? 

In this article, we’ll explore the FODMAP content of cucumbers, and how they can fit into a low FODMAP diet. From understanding the science behind FODMAPs to finding delicious and nutritious low FODMAP recipes featuring cucumber, we will provide all the information you need to make informed food choices for your digestive health.

Cucumbers Are a FODMAP-Free Food

Individuals with IBS often experience relief from symptoms when they reduce their intake of certain foods called FODMAPs. The acronym stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols and refers to short-chain carbohydrates that are poorly digested in the body. 

Fortunately, cucumbers aren’t just a low-FODMAP food – they’re a FODMAP-free food. This means you can enjoy them freely even if you follow a low FODMAP diet. They’re also very low in fat and calories, so there’s little reason to be concerned about moderating your intake of cucumbers. 

How to Include Cucumbers in Your Diet

Though they are technically a fruit, cucumbers are used like vegetables in culinary applications. They’re typically consumed raw or pickled. 

Here are a few simple ways to include cucumber in your low FODMAP diet: 

• Slice or chop up fresh cucumber to give your salads some crunch. If you’re not a fan of the cucumber texture, try removing the seeds and peel or spiralize them.
• Cut mini cucumbers horizontally and carefully scoop out the insides to turn them into boats then fill with low FODMAP toppings like red pepper dip or feta cheese.
• Make your morning smoothie extra hydrating by adding a handful of chopped cucumber or throw half a cucumber into the juicer. 
• Use seedless cucumber as the base for a chilled summer soup and flavor it with low FODMAP herbs and veggies like celery, green peppers, kale, basil, and cilantro. 
• Thinly slice seedless cucumber using a mandolin and roll them up around low FODMAP fillings for a healthy and satisfying snack.
• Replace high FODMAP foods like pita chips and wheat crackers with cucumber slices to enjoy low FODMAP dips. 
• Whip up a batch of homemade cucumber dill dressing to enjoy on your salads or as a dipping sauce for sliced low FODMAP veggies. 
• Try your hand at making your own pickles with mini cucumbers, water, sugar, vinegar, and dill – you can even add red pepper flakes to give them a little heat.

While cucumbers are a naturally low-FODMAP food, some people still have trouble digesting them. If you experience gas or other digestive symptoms after eating cucumber, consider switching to a variety that is easier to digest. Burpless cucumbers are a specific cultivar which has a sweeter taste and thinner skin than many other varieties, so they’re said to be easier to digest.

3 Low FODMAP Recipes Featuring Cucumber

Whether you’re chopping, slicing, or spiralizing, cucumbers are a versatile low FODMAP ingredient. Pair them with gluten-free, low FODMAP staples from Schär in the tasty recipes below. 

1. Quick and Easy Dill Pickles 

Chilled to perfection with just the right amount of crunch, these quick and easy dill pickles make for a perfect snack. 

Servings: Makes 2 pints

Ingredients: 

• 1 ½ pounds mini (Persian) cucumbers
• 2 teaspoons dill seed
• ½ teaspoon red pepper flakes
• 1 cup water
• 1 cup apple cider vinegar
• 1 ½ tablespoons kosher salt
• 2 pint jars with lids, washed and dried

Instructions: 

1. Wash the cucumbers and trim away the ends then cut them into spears. 
2. Divide the dill and red pepper flakes between the two jars then pack the cucumber spears into them.
3. Combine the water, vinegar, and salt in a small saucepan over high heat.
4. Bring the brine to a boil then pour into the jars, filling each about ½-inch from the top.
5. Tap the jars on the counter to remove air bubbles then screw the lids on tight.
6. Cool the jars to room temperature then transfer to the refrigerator.
7. Wait at least 48 hours before enjoying your pickles and keep refrigerated.

2. Herby Cucumber Sandwich

Whether you’re looking to cool off on a warm day or satisfy your hunger with something light, this herby cucumber sandwich is sure to hit the spot. The creamy filling features fresh chives and dill. 

Servings: 1

Ingredients: 

• ½ small seedless cucumber
• 1 ounce cream cheese, softened
• 1 tablespoon plain lactose-free yogurt
• 1 tablespoon fresh chopped dill
• 2 teaspoons fresh chopped chives
• ¼ teaspoon fresh ground pepper
• 2 slices Schär Deli-Style Seeded Bread

Instructions: 

1. Mince about 2 tablespoons of the seedless cucumber and thinly slice the rest.
2. Combine the cream cheese, lactose-free yogurt, chives, dill, and pepper in a small bowl.
3. Stir until smooth and well combined then fold in the minced cucumber. 
4. Layer the cucumber slices on one piece of bread and spread the cream cheese mixture over the other.
5. Sandwich the two slices together and cut in half to enjoy. 

3. Low FODMAP Tzatziki Dip 

While tzatziki sauce is typically enjoyed as a topping for gyros, it also makes for a great dip. This low FODMAP recipe is perfect with gluten-free breadsticks for dipping.

Makes 1 ½ cups

Ingredients: 

• 1 large piece cheesecloth
• 2 cups low FODMAP lactose-free yogurt
• ½ pound seedless cucumber
• 1 tablespoon garlic-infused olive oil
• 1 tablespoon fresh lemon juice
• 1 tablespoon fresh chopped dill
• 1 tablespoon fresh chopped mint
• Schär Multigrain Crackers

Instructions: 

1. Fold the cheesecloth in half and use it to line a wire-meshed strainer.
2. Place the strainer over a bowl then spoon the lactose-free yogurt into it and let sit for 3 hours to drain. 
3. Grate the cucumber onto a clean towel then squeeze out as much moisture as possible.
4. Transfer the cucumber to a medium bowl and add the drained lactose-free yogurt.
5. Stir in the garlic-infused oil, lemon juice, dill, and mint then season with salt to taste.
6. Cover and chill for at least 1 hour and adjust seasoning to taste once more.
7. Serve with Schär Multigrain Crackers for dipping. 

If you’re following a low FODMAP diet, keep a seedless cucumber or two in the fridge. When you’re feeling snackish you can simply slice one up and serve it with low FODMAP hummus or just keep them handy to give your salads a little extra crunch.