Is Broccoli Rabe Low Fodmap?

Yes, broccoli rabe (rapini) may be consumed on a low fodmap diet with some considerations. A low fodmap diet strictly limits the intake of fermentable oligosaccharides, disaccharides, monosaccharides, and polyols in an effort to decrease gastrointestinal symptoms. Some foods can be included in the diet without restriction and others must be restricted or completely avoided. Broccoli rabe’s fodmap content allows for a serving size of about ½ cup raw to be considered low fodmap. 

Broccoli rabe is part of the family of cruciferous vegetables which are well known for their high fiber content. Similar to other cruciferous vegetables, low amounts of fructose and oligosaccharides help make rapini low fodmap. Cooking prior to eating can help reduce fodmap content and improve tolerance.  

Rapini Nutritional Value 

About 2 cups of raw, chopped rapini provides: 22 calories, 3 grams protein, <1 gram fat, 3 grams carbohydrate, and 2.7 grams fiber. Like other cruciferous vegetables, there are an abundance of vitamins in broccoli rabe. 

It is an excellent source of: 

• Vitamin K – important for blood clotting and bone health
• Vitamin C – needed to support a working immune system 
• Vitamin A,  lutein, and zeaxanthin – supports eye health and prevents eye disease
• Fiber – key to good digestion and gut health
• Folate – necessary for hair, skin, and nails and prevents anemia
• Potassium – helpful for blood pressure regulation, kidney stone prevention and bone health

Beyond vitamins and minerals, broccoli rabe contains phytochemicals called glucosinolates which have been found to have anti-inflammatory and antioxidant properties, aiding in insulin sensitivity, blood pressure regulation, and cholesterol levels. These phytochemicals are also responsible for slowing breast cancer progression and inhibiting cancer cell growth. 

Cooking Broccoli Rabe 

It is a good idea to precook, cook, and season this vegetable to dull the bitterness and break down the fibrous stems. Blanching is a good way to pre cook broccoli rabe prior to adding it to the main dish. Since the process of blanching can release oligosaccharides into the cooking liquid, be sure to drain off and discard the liquid. Here is a recipe to try:

Recipe for Sesame Broccoli Rabe 

Ingredients

• 1 bunch broccoli rabe (rapini) 
• 1 tablespoon soy sauce 
• 1.5 tablespoons rice wine vinegar 
• 1 teaspoon sesame oil 
• 1 teaspoon sugar 
• 2 teaspoons salt 
• 2 tablespoons low fodmap garlic infused oil
• ½ teaspoon minced fresh ginger 

Instructions: 

1. Remove the bottom 1-2 inches of stems of rapini and chop into 1 inch pieces or smaller. Bring a large pot of water to boil. Boil rapini for 3 minutes or until tender. Strain in a colander then place in a bowl of ice water. Drain and set aside to dry.
2. In a bowl, whisk soy sauce, rice vinegar, sesame oil, and sugar. 
3. In a large skillet, heat garlic infused oil over medium heat until hot but not smoking. Add ginger and cook for 1-2 minutes. Increase heat to medium-high, and add rapini and sesame mixture. Stir together and cook until the rapini is cooked well and the sauce has thickened. Season with salt to taste.

FAQ 

• What part of broccoli rabe do you eat? 

• You can eat all parts of broccoli rabe, from the stems to the flowers; however, the stems may be very fibrous and it is recommended to remove at least 1 inch at the base. You may also need to peel away some more fibrous parts of the stems using a vegetable peeler. 

• How long do you blanch broccoli rabe? 

• A typical blanch involves boiling for 2-5 minutes depending on the vegetable. After 2 minutes, a piece may be removed and tested for doneness. Once tender, drain and drop into cold water to stop the cooking process. Drain again and air dry before adding to your main dish. 

• Can you freeze broccoli rabe? 

• Yes, like any vegetable, freezing broccoli rabe can be done. It is recommended to blanch prior to freezing. Also note that freezing will lead to a more wilted texture, so it is best used in dishes like soups and stir frys after freezing. 

• Can you eat broccoli rabe raw? 

• Yes, this vegetable can be eaten raw; however, chopping and cooking fibrous vegetables can make them easier to digest and lead to less gas, bloating, and discomfort following a meal. 

• Is broccoli rabe the same as broccolini? 

• No, these are two different species within the cruciferous vegetable family. Broccoli rabe is more leafy than broccolini and produces yellow flowers (which are also edible). It is more closely related to turnips and bok choy but still a distant cousin of broccoli and broccolini.   

• What does rapini taste like? 

• Rapini is bitter and should be cooked very well to help decrease the bitterness. Blanch first, then finish cooking in a skillet until the stems are very soft. This should help decrease the bitterness and provide a more pleasant eating experience. 

• Is broccoli rabe high in potassium? 

• Broccoli rabe provides between 5% and 10% of the recommended amount of potassium for adults in a 2 cup serving size. Potassium has been identified as a nutrient of concern due to the low consumption of potassium in American diets. Consuming a diet high in fruits and vegetables can help achieve the daily recommended amounts of potassium.  

Conclusion 

Appearing as a cross between broccolini and mustard greens, broccoli rabe is actually most closely related to turnip greens and bok choy, sharing in the many health benefits of these cruciferous vegetables. It may be considered low fodmap in moderate amounts. Care should be taken to prepare and cook rapini to decrease risk of symptoms such as gas, bloating, and gastrointestinal discomfort. There are several benefits to having this nutrient dense vegetable in your diet as it can provide a good source of fiber, vitamins, and cancer fighting nutrients. 

Some people may find they can tolerate a larger serving of broccoli rabe while others may not tolerate any amount. Low fodmap diets can be difficult to manage alone. If you have questions about the best way to optimize your health while following a low fodmap diet, reach out to our registered dietitians at Health Loft. 

References: 

1. Broccoli raab, raw. USDA FoodData Central. Published 4/1/2019.  Accessed on 9/30/2024.  https://fdc.nal.usda.gov/fdc-app.html#/food-details/170381/nutrients
2. Age-Related Eye Disease Study 2 Research Group. Lutein + zeaxanthin and omega-3 fatty acids for age-related macular degeneration: the Age-Related Eye Disease Study 2 (AREDS2) randomized clinical trial. JAMA 2013;309:2005-15.
3. Connolly EL, Sim M, Travica N, Marx W, Beasy G, Lynch GS, Bondonno CP, Lewis JR, Hodgson JM, Blekkenhorst LC. Glucosinolates From Cruciferous Vegetables and Their Potential Role in Chronic Disease: Investigating the Preclinical and Clinical Evidence. Front Pharmacol. 2021 Oct 26;12:767975. doi: 10.3389/fphar.2021.767975. PMID: 34764875; PMCID: PMC8575925.
4. Cruciferous Vegetables and Cancer Prevention. National Cancer Institute. Published June 7, 2012. Accessed 10/1/2024. https://www.cancer.gov/about-cancer/causes-prevention/risk/diet/cruciferous-vegetables-fact-sheet
5. Real Food Encyclopedia. Food Print. Accessed on 10/2/2024. https://foodprint.org/real-food/rapini-broccoli-rabe/
6. Rapini/Broccoli Raab. University of California: UC Master Gardener Program of Sonoma County. Accessed 10/2/2024. https://sonomamg.ucanr.edu/Food_Gardening/Feature_Vegetables/Rapini_Broccoli_Raab/
7. Potassium. National Institutes of Health. Published June 2, 2022. Accessed 10/7/2024. https://ods.od.nih.gov/factsheets/Potassium-HealthProfessional/