Is Rhubarb Low-FODMAP or Does It Cause Gas and Digestive Problems?

Rhubarb is a red stalky vegetable that is usually eaten in desserts, such as rhubarb tarts, pies, stews and jams, as well as savory dishes like sauces and chutneys. It is known for its tart flavor and is a good source of vitamins, minerals and antioxidants.

Is rhubarb a FODMAP-friendly veggie though? And what should you do if eating it makes you gassy and bloated?

This article answers these questions, as well as potential side effects and benefits, how much fiber it has, if it can be eaten raw, and other low-FODMAP alternatives to rhubarb.

Is Rhubarb High or Low in FODMAPs?

FODMAPs stand for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These are different types of complex sugars that can be hard for some people to digest. Some examples of FODMAPs are fructose and sugar alcohols, such as sorbitol and mannitol.

The good news is rhubarb is generally considered a low-FODMAP food. That means it does not contain high amounts of those hard-to-digest sugars. If you’re following a FODMAP-restricted diet, you can eat usually this veggie with less concern about digestive problems.

Rhubarb is a good source of dietary fiber that keeps your digestive system working well. It is particularly rich in insoluble fiber. This type of fiber can increase stool bulk and promote bowel movements, making rhubarb a beneficial choice for those dealing with constipation.

Remember to eat it in moderate amounts though. Eating too much of any high-fiber food can lead to intestinal discomfort, particularly for those with sensitive digestive systems, like people with IBS.

It’s also worth noting that while rhubarb itself is low in FODMAPs, many recipes, like rhubarb-based deserts, have additional ingredients that are high-FODMAP, like honey, fructose syrup or apples. So don’t blame that slice of rhubarb pie for intestinal cramps and abdominal pain if the recipe was also full of honey, apples and HFCS.

Why Does Rhubarb Cause Gas and Bloating?

Even though rhubarb is low in FODMAPs, it can still cause gas and bloating in some people due to its high fiber content.

This vegetable is quite high in insoluble fiber. While this fiber is good for your digestion, too much all at once can cause intestinal problems like gas and bloating.

Fiber is broken down in your large intestine by bacteria. This process is called fermentation and produces gases as a byproduct. So, if you eat a lot of rhubarb in one meal, your body might produce more gas than usual, leading to belly bloating and abdominal discomfort.

So even though rhubarb is a healthy food, be careful eating too much if you have a sensitive stomach. Moderation is key. Eating a balanced diet with a good variety of different healthy foods can help you avoid gut problems and improve digestive health over time.

How Can You Avoid Digestive Problems from Rhubarb?

If you enjoy eating rhubarb but want to avoid digestive problems, there are some things you can do.

• Eat it in moderation. Even though it’s healthy, eating too much of this vegetable at once can overload your digestive system and lead to gas and bloating.
• Try to pair rhubarb with other healthy foods that are less fiber rich. This can help balance out your meal and make it easier for your body to digest.
• Always drink plenty of water when you eat foods high in fiber like rhubarb. Water helps to move fiber through your digestive system and can reduce the risk of bloating and constipation.
• Make sure you cook your rhubarb well. Proper cooking helps break down some of the fiber and make it much easier for your body to digest. You should find that when well cooked it causes less flatulence and bloating than undercooked or raw rhubarb.

What Are the Benefits of Eating Rhubarb?

Rhubarb is a unique plant that has many health benefits. Here are some of the best.

• It’s a great source of dietary fiber, especially insoluble fiber — the type that helps to bulk up your stool and keep your bowels regular. Eating it regularly can help prevent constipation and promote a healthy digestive system.
• Rhubarb is a good source of vitamin C, an antioxidant that helps protect your body against damage from harmful molecules called free radicals. Vitamin C also plays a vital role in maintaining the health of your skin, blood vessels and immune system.
• This vegetable also contains important minerals, including calcium, manganese and potassium. Calcium is necessary for strong bones and teeth, manganese supports healthy metabolism, while potassium helps to regulate cardiovascular function.
• Rhubarb is low in FODMAPs. These are various types of complex sugars that can be hard for some people to digest. Because it’s FODMAP-friendly, this veggie is a good food choice for people with digestive conditions like irritable bowel syndrome.
• Rhubarb is also low in calories, making it a good choice for those watching their weight. Just watch out for added sugar in rhubarb recipes.

What Are Potential Rhubarb Side Effects?

Despite its benefits, rhubarb can have some side effects if not eaten properly. Here are a few things to watch out for.

• Remember that while the stalks of the rhubarb plant are safe to eat, the leaves are not. The leaves contain a compound called oxalic acid, which is toxic if ingested in large amounts. Always remove and discard rhubarb leaves, and only eat the stalks.
• Because rhubarb is high in fiber, eating too much of it can lead to digestive problems like an upset stomach, gassiness and bloating. It’s best to eat it in moderation and balance it with other low-gas foods in your diet.
• Keep in mind that rhubarb is often cooked with sweeteners like sugar or honey due to its tart flavor. This can make it high in calories and not the best choice if you’re watching your weight. It can also greatly increase the FODMAP content of a meal. Try to limit the amount of sugar you use when cooking rhubarb, or use a healthier natural sweetener like stevia or monk fruit instead.
• While rare, some people may have an allergy to rhubarb. Symptoms of a rhubarb allergy can include itching, swelling, and difficulty breathing. If you experience any of these symptoms soon after eating it, you should seek medical attention right away.

What Are Some Similar Low-FODMAP Alternatives to Rhubarb?

If you’re looking for alternatives to rhubarb that are also low in FODMAPs here are some options.

• Strawberries, blueberries, raspberries, mandarins and oranges are all low-FODMAP fruits. Like rhubarb, they’re great sources of antioxidant and other important nutrients.
• Another option is carrots. They are low in FODMAPs and high in fiber. They can be eaten raw or cooked.
• Zucchini, bok choy, bell peppers and yellow squash are also relatively low-FODMAP veggies. They can be cooked in a variety of ways and are a good source of fiber and other nutrients.

Remember that while these foods are low in FODMAPs, it’s still possible to have digestive problems if you eat too much of them at once. A varied and balanced diet is more beneficial and less likely to lead to eating too much of any one gas-forming food.

Can You Eat Raw Rhubarb or Does It Have to Be Cooked?

You might wonder if it’s okay to eat raw rhubarb, or if you should always cook it. Yes, you can eat raw rhubarb. However, there are a few things to keep in mind.

Firstly, raw rhubarb has a very tart flavor that some people might find too strong. When you cook it, you soften this tartness. So, while you can eat it raw, most people find it more enjoyable to eat cooked.

Secondly, cooking can help break down some of the fiber in it. This makes it easier for your body to digest. If you find that raw rhubarb gives you gas or bloating, you should have an easier time with it when it’s cooked.

Thirdly, it’s important to know that while the rhubarb stalks are edible, the leaves are not. Rhubarb leaves contain a toxin called oxalic acid, which can be harmful if eaten in large amounts. So, whether you’re eating it raw or cooked, always remove and discard the leaves.

Is Rhubarb Good or Bad for You?

So, is rhubarb good or bad for you? The answer is that it can be very good for you if eaten properly.

Rhubarb is low in calories while being high in dietary fiber to support digestive health. It contains vitamin C and other antioxidants like anthocyanins that help protect cells from oxidative stress. Rhubarb is also a good source of minerals, such as calcium, manganese and potassium.

However, there are a few things to keep in mind. Rhubarb leaves are toxic and should never be eaten. Also, because rhubarb is high in fiber, eating too much of it can lead to belly bloating, abdominal pain and excessive farting.

Also remember that rhubarb is often cooked with a lot of sugar, which can greatly increase its calorie content and make recipes with it high in FODMAPs. It’s best eaten stewed or baked in recipes without too much added sugar, honey or other high fructose ingredients.

Frequently Asked Questions

How much fiber does rhubarb have and what kind is it?

Rhubarb is a good source of fiber, with 1.8 grams of dietary fiber in a 100-gram portion of raw rhubarb. The fiber in rhubarb is both soluble and insoluble. The insoluble fiber adds bulk to the stool, while the soluble fiber helps to improve gut health

Is rhubarb high in fructose?

No, rhubarb is not high in fructose. It is considered a low-FODMAP food, which means it has smaller amounts of certain types of sugars, like fructose, that can be difficult for some people to digest.

Is rhubarb high in sugar alcohols?

No, according to Monash university testing, rhubarb does not contain high amounts of sugar alcohols such as sorbitol or mannitol. However, it is often prepared with added sugars to balance out its naturally tart flavor. Some commercial rhubarb products may also have added sugar alcohols.

Does rhubarb make you poop?

Yes, because of its high fiber content, rhubarb can aid in bowel movements. The insoluble fiber in rhubarb adds bulk to your stool and can help maintain regular bowel movements.

Does rhubarb upset your stomach?

Yes, in some people, rhubarb can cause stomach upset. This is mainly due to its high fiber content which can lead to gas and bloating if eaten in large amounts.

Does rhubarb cause acid reflux?

While it varies by individual, the acidity of rhubarb might trigger symptoms in people with acid reflux or GERD. It’s always best to monitor your body’s reaction to different foods and consult your healthcare provider with any concerns.

Can you freeze rhubarb for later use?

Yes, you can freeze rhubarb for later use. It’s best to wash, dry, and chop the stalks into one-inch pieces before freezing. Freezing does not significantly affect the fiber content, making it a good way to enjoy rhubarb year-round.

Can you eat rhubarb leaves?

No. Rhubarb leaves are considered toxic and inedible due to their high concentration of oxalic acid. Eating significant amounts of rhubarb leaves can induce symptoms such as nausea, vomiting, diarrhea, difficulty swallowing, and even kidney problems. Throw away rhubarb leaves and only eat the edible stalks.

Is rhubarb hard to digest?

Rhubarb contains a good amount of fiber, particularly insoluble fiber, which can be harder for your body to digest. Some people might experience gas, bloating, or abdominal discomfort after eating large amounts of rhubarb.

Is rhubarb ok for IBS?

Yes, rhubarb is generally safe for people with Irritable Bowel Syndrome (IBS) because it is low in FODMAPs. However, individual reactions can vary, and it should be eaten in moderation.

Why does rhubarb make me fart?

Rhubarb contains a high amount of fiber which can lead to gas production in your gut. This happens when gut bacteria break down fiber and produce gases as a byproduct, which can result in tummy bloating and farting.

Give Rhubarb a Try

This stalky red vegetable is not commonly eaten in America. It’s a shame because it’s quite nutritious, high in fiber, low in calories and low-FODMAP. Rhubarb is well worth giving another try if you haven’t eaten it in a while.

Just remember to limit the fructose from sweeteners, especially if you’re dealing with IBS. And start off slowly if you get digestive problems from high-fiber foods like rhubarb.

Have you experienced gassiness and bloating from eating rhubarb? Or do you find you can enjoy it without digestive problems? I’d be interested to hear your opinion on this unusual vegetable in the comments below.

There’s much more on both gassy veggies and low gas alternatives here.