There are varying lists all over the internet of which vegetables are low, and which vegetables are high FODMAP. Are you finding low FODMAP vegetables confusing? I am not surprised. As the area is continuing to be researched, some vegetables have moved from safe to unsafe, or vice versa. Some are also in a grey area, where a small portion is considered low FODMAP. So which are the vegetables that seem to be the most confusing?
Pumpkin and Potato
All types of pumpkin are safe, except for Butternut pumpkin (arguably the most popular), which is moderate in FODMAP content. Sweet potato is another one to consider; many people choose sweet potato as the ‘healthy’ option, due to it’s lower GI content than most white potato. However, when it comes to FODMAPs, white potato low FODMAP, whereas sweet potato is not.
Cruciferous Vegetables
Cruciferous vegetables are often expected to be on the ‘unsafe’ list, due to their reputation to be gas producing. However, Brussels sprouts and cabbage are low FODMAP, except for savoy cabbage. When it comes to broccoli, it all depends on portion size; if less than ¼ cup is used, it is considered to be low FODMAP, more is categorised as moderate to high in FODMAP content. Cauliflower is high FODMAP in any quantity.
Leeks and Spring Onions
The white part of both of these is high in fructans, however, the green portion, or the leaves are considered safe. A question I am regularly asked is ‘how green?’. I recommend to trim the ends, and just use the dark green portion.
By Chloe McLeod
Start feeling better now! By signing up to The FODMAP Challenge you will receive meal plans, recipe ideas, and regular support with other resources, such as a private Facebook group, to make this as easy for you as possible.
*Presence of FODMAPs is determined by current statements made in the Monash University Low FODMAP App.