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Lettuce and Gut Health

Lettuce is a popular leafy vegetable known for its crisp texture and mild flavor. It is low in calories, contains a modest amount of fiber, and is generally well tolerated by most people. Lettuce is often included in salads and sandwiches, making it a common part of many diets.

Lettuce
  • Very low in FODMAPs, suitable for IBS and sensitive guts
  • Low in histamine, rarely triggers histamine intolerance symptoms
  • Contains both soluble and insoluble fiber, supporting gut health
  • Rarely causes allergies, but possible in those sensitive to salicylates or nickel
  • High water content, helps with hydration and gentle digestion

Lettuce and FODMAP Content

Lettuce is very low in FODMAPs, making it a safe choice for people with irritable bowel syndrome (IBS) or those following a low-FODMAP diet. It can be enjoyed in generous portions without triggering typical FODMAP-related symptoms like bloating or abdominal discomfort.

Lettuce - FODMAP Profile
FODMAPs Level Portion Guidance
Monosaccharides (Fructose)
 Low
  • ≤ 100 g = Low
Disaccharides (Lactose)
 Low
  • ≤ 100 g = Low
Fructooligosaccharides (Fructans)
 Low
  • ≤ 100 g = Low
Galactooligosaccharides (GOS)
 Low
  • ≤ 100 g = Low
Polyols (Mannitol)
 Low
  • ≤ 100 g = Low
Polyols (Sorbitol)
 Low
  • ≤ 100 g = Low

Histamine Levels in Lettuce

Lettuce contains very little histamine and is not known to act as a histamine liberator or DAO blocker. It is generally well tolerated by people with histamine intolerance, and rarely causes histamine-related symptoms. However, individual sensitivities can vary.

Lettuce — Histamine Profile
Histamine & Related Level Portion Guidance
Histamine Level
 Low
  • ≤ 100 g = Low
Other Biogenic Amines
 Low
  • ≤ 100 g = Low
Histamine Liberator
 Low —
DAO Blocker
 Low —

Fiber Content and Gut Support

Lettuce provides about 1.3 grams of fiber per 100 grams, with a mix of soluble and insoluble fibers. These fibers help maintain regular bowel movements and support a healthy gut microbiome. While lettuce is not a major fiber source, its inclusion in meals can contribute to overall fiber intake.

Lettuce — Fiber Profile

Total Fiber

1.30 g per 100 g
Soluble: 0.35 g per 100 g (26.9%)
Insoluble: 0.95 g per 100 g (73.1%)

Gentle Digestion and Hydration

Thanks to its high water content and mild fiber profile, lettuce is easy to digest for most people. It can help keep the digestive tract hydrated and promote gentle bowel movements, making it suitable for those with sensitive stomachs or recovering from digestive upset.

Allergies and Sensitivities to Lettuce

Allergies to lettuce are rare but possible, especially in individuals sensitive to natural salicylates or nickel. Symptoms may include oral itching or mild digestive upset. If you have a known sensitivity to these compounds, monitor your response when consuming lettuce.

Lettuce — Allergy Profile
EU Major Allergens
🌾
Cereals with Gluten
Absent
Details
  • Absent Wheat / Spelt
  • Absent Rye
  • Absent Barley
  • Absent Oats
🦐
Crustaceans
Absent
Details
  • Absent Crabs
  • Absent Prawns
  • Absent Shrimp
  • Absent Lobsters
  • Absent Crayfish
🥚
Eggs
Absent
🐟
Fish
Absent
🥜
Peanuts
Absent
🌱
Soy
Absent
🥛
Milk
Absent
🌰
Tree Nuts
Absent
Details
  • Absent Almonds
  • Absent Brazil Nuts
  • Absent Cashews
  • Absent Hazelnuts
  • Absent Macadamia Nuts
  • Absent Pecans
  • Absent Pistachios
  • Absent Walnuts
🍃
Celery
Absent
🧂
Mustard
Absent
🧈
Sesame
Absent
🧪
Sulphur Dioxide & Sulphites
Absent
🌼
Lupin
Absent
🐚
Molluscs
Absent
Details
  • Absent Clams
  • Absent Mussels
  • Absent Octopus
  • Absent Oysters
  • Absent Snails
  • Absent Squid
Other Allergens
🥥
Coconut
Absent
🍯
Honey
Absent
🧫
Yeast
Absent

Frequently Asked Questions About Lettuce and Gut Health

Is lettuce low in FODMAPs?

Yes, lettuce is very low in FODMAPs and is suitable for people with IBS or on a low-FODMAP diet.

Does lettuce trigger histamine intolerance symptoms?

Lettuce is low in histamine and rarely causes histamine intolerance symptoms.

Does lettuce provide dietary fiber?

Lettuce contains both soluble and insoluble fiber, supporting gut health, though it is not a major fiber source.

Can you be allergic to lettuce?

Allergies to lettuce are rare but possible, especially in people sensitive to salicylates or nickel.

Is lettuce easy to digest?

Yes, lettuce is easy to digest for most people and supports gentle bowel movements.