Fennel

Is fennel low FODMAP? Yes, it has low FODMAP serving sizes. Both Monash University and FODMAP Friendly have lab tested (and re-tested) fresh fennel for FODMAPs. We will also address fennel seed, which is a fantastic addition to your spice pantry. That licorice-like flavor in your Italian sausage? It’s fennel seed!

As with any fresh fruit, vegetable or grain, there will be variations in FODMAP content upon lab testing batches. This is to be expected. All of the lab testing performed by Monash University and FODMAP Friendly is accurate. Any of the lab test amounts can be a place for you to begin your exploration of FODMAPs, which will be unique to you.

For more information, please read:

What Is Fennel?

Fennel (Foeniculum vulgare) is a member of the carrot and parsley family yet it looks like squat, bulbous celery with feathery “fronds” (leaves), which look like dill. The flavor is reminiscent of anise or licorice, and indeed some markets label it as “anise”. It can be eaten raw as well as cooked, after which the licorice flavor mellows considerably. Its recorded use dates back to 1500 BC and it is popular in Italian, French and Greek cuisine.

fennel fronds on cutting board with chef's knife

FODMAP Lab Testing of Fresh Fennel

Both Monash University and FODMAP Friendly have lab tested fresh fennel for FODMAP content.

Monash University had lab tested and re-tested fresh fennel. The initial lab testing suggested a low FODMAP serving size of ½ cup (49 g) raw sliced or chopped bulb; ½ cup (12 g) raw, chopped leaves. Upon re-testing, the suggestion is now ¾ cup (75 g) for raw bulb (only), becoming Moderate for fructose at 145g, and High FODMAP at 195 g, when fructans appears as well. FODMAP Friendly lab tests show a low FODMAP serving at ½ cup (48 g), with a max serving size of 144 g. FODMAPs are fructans and mannitol.
Fennel leaves only: Per Monash lab testing, low FODMAP serving size of 3 tablespoons (15 g), becoming moderate for fructans at 325 g, high at 409 g.
Fennel seeds: Both Monash and FODMAP Friendly have lab tested fennel seeds and a low FODMAP serving is 1 teaspoon (2 g).

Please read our article, When Low FODMAP Lab Tests Differ.

How to Buy

The stalks should be blemish free and heaviness will denote juiciness as well. It should have a fresh, clean scent.

fennel bulbs showing fronds and root end

How to Prep & Use

Remove the feathery fronds and reserve as an edible garnish in dishes where you will be using the vegetable itself. Slice off the root end (seen above on the left) and then use the bulb for eating and cooking. The stalks are usually discarded, although you could use them as scraps for soup stock.

We love to use fennel for crudité platters, for soups, stews or roasting and sliced very thinly in salads. Once in Tuscany Dédé had a salad of very thinly sliced fennel, peppery olive oil and coarse salt and it was a revelation in simplicity. If you are not familiar with this vegetable we encourage you to try it!