Have you been told time and time again to eat more vegetables? Are you unsure about which veggies are considered low FODMAP? Eating a variety of different vegetables helps us to meet our nutrient requirements and eating a diverse range of plant foods (including veggies) each week has been shown to be beneficial for our gut health. Here is a list of the best low FODMAP vegetables to include in your diet.
What are the main FODMAPs in vegetables?
The main FODMAPs found in vegetables are fructans and mannitol. If you’re already done The FODMAP challenge you’ll likely be aware of your tolerance levels of these FODMAPs. In this case, you may find you can eat a greater variety of vegetables without experiencing IBS symptoms.
A few vegetables which are high in fructans include: garlic, onion, leek, artichoke and spring onion.
A few vegetables which are high in mannitol include: mushrooms, cauliflower and snow peas.
What vegetables are low FODMAP?
The following vegetables are considered low FODMAP per 75g serve.
Aim to include mostly low FODMAP vegetables to meet the recommended 5 serves of vegetables per day. One serve of vegetables is equivalent to 75g. This could be ½ cup of cooked vegetables, or 1 cup of fresh vegetables.
Low FODMAP vegetable list
- Bamboo shoots
- Bean sprouts
- Beetroot (pickled)
- Bok choy
- Broccoli (heads)
- Broccolini (stalks only)
- Cabbage (common)
- Capsicum (red)
- Chilli (serve = 28g)
- Choy Sum
- Collard Greens
- Canned baby corn
- Lettuce (cos, butter, iceberg)
- Oyster Mushrooms
- Spring onion greens, tops only (serve = 16g)
- Japanese Pumpkin
- Silver beet
- Spaghetti squash
Want more info on the FODMAP content of your favourite foods? Download our FREE FODMAP Food List here!