Have you been told time and time again to eat more vegetables? Are you unsure of which veggies are considered low FODMAP? Eating a variety of different vegetables helps us to meet our nutrient requirements. Plus, eating a diverse range of plant foods (including veggies) each week has been shown to be beneficial for our gut health. Read on to find out all about the low FODMAP vegetables you can include in your diet!
But first, what are the main FODMAPs in vegetables?
The main FODMAPs found in vegetables are fructans and mannitol. If you have already done your FODMAP challenge and you may 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
Low FODMAP vegetables (low FODMAP serve = 75g)
The following vegetables are considered low FODMAP per 75g serve.
Remember to 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 salad vegetables.
- 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
You may be looking at this list wondering how you could manage to eat 5 serves of vegetables each day. Well, stay tuned for an upcoming article with our favourite ways to eat low FODMAP veggies!
Image sourced from @Pinterest
Start feeling better now! By signing up to The FODMAP Challenge you will receive meal plans, recipe ideas, and regular support with other resources, to make this as easy for you as possible.