Is Spinach Low FODMAP?

While spinach is often considered a superfood for its high nutrient content, it may not be a guilt-free inclusion in a low FODMAP diet. Spinach can be low FODMAP, but it may depend on what type of spinach you eat, how you prepare it, and how much you consume.

Here’s what you need to know about including spinach in your low FODMAP diet as well as several delicious recipes to help you do it.

A Quick Review of FODMAPs

The term FODMAP refers to certain short-chain carbohydrates including fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. These carbohydrates are difficult for the body to digest and may cause symptoms such as gas, bloating, abdominal pain, diarrhea, and constipation – especially in individuals who suffer from irritable bowel syndrome (IBS).

If you suffer from IBS, reducing your intake of FODMAPs may help relieve symptoms. The key FODMAP of concern when it comes to spinach is an oligosaccharide called fructans. High-fructan foods include onions, wheat, stone fruits, and certain cruciferous vegetables like broccoli and cabbage.

Spinach can be either low or high in FODMAPs depending how much you consume.

Spinach Can Be Low in FODMAPs (In Certain Cases)

A well-balanced diet is built on whole foods like fruits, veggies, whole grains, and protein. When it comes to a low FODMAP diet, however, even some of the healthiest foods should only be enjoyed in moderation. This is true for spinach.

Spinach is a low FODMAP food when consumed in limited quantities. Baby spinach, the variety used most often in salads, is low FODMAP up to 1.5 cups (according to the Monash University app). English spinach, a mature form of spinach, has lower FODMAP content and can be enjoyed in servings up to 2 cups at a time (also according to the Monash University app).

Keep in mind when enjoying spinach that raw spinach can be more difficult to digest than cooked spinach. Spinach is high in oxalates which block the absorption of certain nutrients like iron and calcium. Cooking spinach reduces the amount of oxalate in spinach which improves nutrient absorption as well as general digestibility. Overcooking spinach can reduce the nutrient content, however, so it’s best to cook the leaves until they are just wilted.

How to Include Spinach in Your Diet

FODMAP content aside, spinach is a very healthy food to include in a balanced diet. It’s low in calories but rich in nutrients and shown to benefit human health in numerous ways. The antioxidants in spinach may help decrease oxidative stress, boost eye health, and may have some preventive benefits for serious diseases like heart disease and cancer.

Here are a few simple ways to include spinach in your diet:

• Enjoy a fresh salad of 1 cup of spinach with low FODMAP fruit and dressing.
• Whip up a protein-packed breakfast of scrambled eggs with spinach and other low FODMAP veggies like zucchini and eggplant.
• Toss a handful of spinach into a green smoothie for a nutrient boost.
• Give your favorite soups and stir-fries a nutrient boost by adding a cup or two of fresh baby spinach – cook it until it just wilts to improve digestibility.
• Stir a cup of spinach into a serving of low FODMAP pasta or rice.
• Add a cup of spinach when making homemade hummus for a little flavor and color.
• Make a batch of low FODMAP pesto with spinach, basil, and almonds. Stir it into cooked pasta, spoon it over baked chicken, or use it as a dipping sauce for sliced low FODMAP veggies.
• Enjoy spinach as a nutritious topping on homemade low FODMAP pizza.
• Choose spinach instead of lettuce when building a low FODMAP sandwich to add a little extra protein and key nutrients.

As is true for many FODMAPs, individual tolerance to the fructans in spinach may vary. It’s wise to start out with a small serving to see how your body responds. Cooked spinach is generally easier to digest than raw spinach because cooking helps reduce the oxalate content.

3 Low FODMAP Recipes Featuring Spinach

Whether you enjoy it fresh or cooked, spinach is easy to incorporate into a low FODMAP diet. Here are three easy recipes to try out:

Sautéed Spinach

Servings: 4 to 6

Ingredients:

• 4 tablespoons garlic-infused olive oil, divided
• ½ cup Schär Gluten-Free Breadcrumbs
• 1 pound English spinach, rinsed and drained
• 1 tablespoon fresh lemon juice
• Salt and pepper

Instructions:

1. Warm the olive oil in a large skillet over medium heat.
2. Add the breadcrumbs and cook, stirring often, until golden brown.
3. Immediately spread the browned breadcrumbs on a plate to cool.
4. Reheat the skillet with another 2 tablespoons of oil.
5. Add half the spinach and cook until it starts to wilt, tossing frequently.
6. When the spinach starts to wilt, add the rest of it and toss until all of it has just wilted.
7. Remove from heat and toss in the lemon juice then season with salt and pepper.
8. Spoon the spinach into a serving bowl and top with toasted breadcrumbs to serve.

Florentine Pizza

Servings: 4 to 6

Ingredients:

• 2 Schär Gluten-Free Pizza Crusts
• 2 tablespoons garlic-infused olive oil
• 3 cups baby spinach
• 1 teaspoon dried Italian seasoning
• 8 ounces low-moisture shredded mozzarella
• Pinch crushed red pepper flakes

Instructions:

1. Preheat the oven to 450°F and place the gluten-free crusts on a parchment-lined baking sheet.
2. Heat the oil in a medium skillet over medium heat.
3. Add the spinach and Italian seasoning then season with salt and pepper.
4. Toss until the spinach is just wilted then remove from heat.
5. Brush the gluten-free pizza crust with oil then spread the wilted spinach over it.
6. Top with low-moisture mozzarella and sprinkle with crushed red pepper flakes.
7. Bake for 8 to 10 minutes until the cheese is melted and slice to serve.

Creamy Spinach Pasta

Servings: 4

Ingredients:

• 1 box Schär Gluten-Free Pasta Penne
• 1 tablespoon garlic-infused olive oil
• 9 ounces baby spinach, rinsed and drained
• 2 tablespoons of butter
• 1 ounce freshly grated parmesan (more to serve)
• Pinch ground nutmeg
• Salt and pepper

Instructions:

1. Cook the gluten-free pasta to al dente according to the instructions on the box.
2. When draining the pasta, reserve ½ cup of cooking water.
3. Heat the oil in a large skillet on medium heat then add half the spinach.
4. Season with salt and cook until just wilted, adding a handful of spinach at a time.
5. When the spinach is wilted but bright green, stir in the butter and half the reserved pasta water.
6. Stir in the parmesan cheese and nutmeg until well combined.
7. Simmer until the sauce is hot and thick then toss with the drained pasta.
8. Season with salt and pepper to taste and serve garnished with fresh grated parmesan.

Creamed Spinach with Breadcrumb Topping 

Servings: 4

Ingredients: 

• 1 ½ tablespoons butter
• ¼ cup Schär Gluten-Free Breadcrumbs
• 2 tablespoons parmesan cheese
• 1 tablespoon garlic-infused olive oil
• 1 pound raw spinach
• 2 ounces lactose-free cream cheese
• Salt and pepper 

Instructions: 

1. Melt the butter in a small skillet over medium-low heat.
2. Add the gluten-free breadcrumbs, stirring to coat with melted butter.
3. Cook, stirring occasionally, until the breadcrumbs are golden brown.
4. Sprinkle the parmesan over the breadcrumbs and stir it in then remove from heat.
5. Heat the garlic-infused olive oil in a second larger skillet over medium heat.
6. Add the spinach a handful at a time, letting it wilt slightly before adding more.
7. Stir in the cream cheese until it melts then season with salt and pepper to taste.
8. Spoon the spinach into a bowl and sprinkle the breadcrumb topping over it to serve.

Gluten-Free Veggie Quiche 

Servings: 10

Crust Ingredients: 

• 1 ½ cups Schär Mix It! Universal all-purpose flour blend
• ½ teaspoon salt
• 1 teaspoon xanthan gum
• ½ cup cold butter, chopped
• 4 to 5 tablespoons lactose-free milk

Filling Ingredients: 

• 1 tablespoon garlic-infused olive oil
• ½ cup chopped red bell pepper
• ¼ cup chopped zucchini
• 1 large handful raw baby spinach
• 6 large eggs
• ½ cup heavy cream
• 1 teaspoon salt
• ½ teaspoon black pepper
• ¼ cup shredded parmesan cheese

Instructions: 

1. Preheat the oven to 375°F. 
2. Combine the all-purpose blend, salt, and xanthan gum in a medium bowl.
3. Cut in the butter using a pastry blender or fork until the mixture is crumbly. 
4. Add the milk and work it into the ingredients until it forms a dough.
5. Roll the dough out between two pieces of waxed paper to about 11 inches in diameter.
6. Place the dough in a pie plate, pressing it into the bottom and sides.
7. Bake for 15 minutes while you prepare the filling.
8. Heat the garlic-infused oil in a large skillet over medium heat.
9. Add the bell peppers and zucchini then cook for 3 to 4 minutes until they start to soften.
10. Stir in the spinach and cook for 45 to 60 seconds until it wilts then remove from heat.
11. Spoon the veggies into the crust.
12. In a large bowl, whisk together the eggs, milk, salt, and pepper. 
13. Pour the egg mixture over the veggies and sprinkle with parmesan cheese.
14. Bake for 35 to 40 minutes until the center is completely set.
15. Cool for 10 to 15 minutes before slicing to serve.

Creamy Tomato and Spinach Pasta

Servings: 4 to 6

Ingredients: 

• 1 box Schär Gluten-Free Penne Pasta
• 1 tablespoon garlic-infused olive oil
• 1 cup fresh chopped tomatoes
• 1 tablespoon tomato paste
• ½ teaspoon dried oregano
• ½ teaspoon dried basil
• Pinch crushed red pepper flakes
• Salt and pepper
• 2 ounces lactose-free cream cheese, chopped
• 3 ounces fresh spinach
• ¼ cup grated parmesan cheese 

Instructions: 

1. Bring a large pot of salted water to boil then add the gluten-free pasta.
2. Cook to al dente according to the directions then drain, reserving some of the pasta water, and set aside.
3. Heat the garlic-infused olive oil in a large skillet over medium heat.
4. Add the chopped tomatoes, tomato paste, oregano, basil, and crushed red pepper to the skillet.
5. Stir in ½ cup of the reserved pasta water and season with salt and pepper to taste.
6. Reduce the heat to low and stir in the cream cheese a few chunks at a time.
7. Stir until the sauce is very creamy then add the spinach.
8. Cook for 2 to 3 minutes, stirring gently, then add the pasta.
9. Stir until the ingredients are well combined then adjust the seasoning to taste.
10. Serve hot sprinkled with grated parmesan cheese.

The key to a healthy diet is balance. When following a low FODMAP diet, you not only have to think about including whole foods in harmony with prepared foods and indulgences, but you have to consider the FODMAP content of those foods. Fortunately, spinach is a nutritious food that can also be low in FODMAPS in the right serving size.