Is cauliflower low FODMAP?
No. Cauliflower is high FODMAP because it contains mannitol, a polyol. That includes cauliflower rice and cauliflower pizza bases.
Main FODMAP group: Polyols (sorbitol, mannitol)
Cauliflower contains mannitol, a polyol that is poorly absorbed and draws water into the gut. It is a common surprise for people who switch to cauliflower rice or cauliflower pizza bases as a “healthy” swap.
Cooking does not help
Roasting, steaming or blending cauliflower does not remove the mannitol. Cauliflower mash, cauliflower rice and cauliflower soup are all high FODMAP in normal portions.
Easy swaps
For a low-carb side, broccoli heads, spinach or carrot work well. For rice or mash, use plain rice or potato.
Do you react to mannitol?
Mannitol is tested on its own during the reintroduction phase. If it does not bother you, cauliflower and mushrooms may come back.
Low FODMAP swaps
- Broccoli heads
- Rice or potato instead of cauliflower rice or mash
- Carrot, green beans or a small portion of zucchini