Low vs High FODMAP Vegetables List

Enjoy plenty of vegetables of different types and colors, as this provides us with a variety of vitamins and minerals. Via our list of Low vs High FODMAP Vegetable List

Low FODMAP Vegetables Lists (Good)

  • Alfalfa
  • Bean sprouts
  • Green beans
  • Bell peppers
  • Bok choy
  • Broccoli
  • Brussel sprouts
  • Cabbage (green)
  • Carrots
  • Celeriac
  • Chili peppers
  • Chives
  • Eggplant
  • Endive
  • Fennel
  • Fresh herbs such as basil, mint, cilantro, parsley, etc
  • Ginger
  • Green onion tops (just the green bits)
  • Kale
  • Leek leaves
  • Lentils (but ONLY canned)
  • Lettuce (basically all of it)
  • Mince
  • Olives
  • Okra
  • Potatoes
  • Pumpkin (Japanese)
  • Radishes
  • Seaweed (nori)
  • Silverbeet
  • Spinach
  • Squash
  • Swiss chard
  • Tempeh
  • Tofu
  • Tomatoes (canned and fresh!)
  • Turnips
  • Water chestnuts
  • Zucchini

High Fodmap Vegetables Lists (Avoid)

  • Artichokes
  • Asparagus
  • Baked beans
  • Borlotti beans
  • Broad beans
  • Butter beans (1/4 cup serving OK)
  • Kidney beans
  • Lima beans (1/4 cup serving OK)
  • Soya beans
  • Beets (small serving of 2 slices is OK)
  • Butternut squash (small serving OK)
  • Cauliflower
  • Chick peas (canned and rinsed should be OK, but no falafel)
  • Celery (small serving, cut into very small pieces OK)
  • Corn on the cob (1/2 a cob OK)
  • Garlic 🙁
  • Jerusalem artichokes
  • Lentils (canned are OK!)
  • Leeks (except leaves)
  • Mushrooms (button)
  • Onions, all (white, yellow, shallots, etc) except green and chives 🙁
  • Savoy cabbage (1/2 cup serving OK)
  • Snow peas
  • Split peas
  • Sugar snap peas
  • Frozen peas
  • Sweet potato (1/2 cup serving OK)
  • Sun-dried tomatoes (2 pieces OK)

Try to eat servings of low FODMAP vegetables each day, preferably from each of the groups below:

Low FODMAP Dark-green leafy vegetables

  • spinach
  • chard
  • bok choy
  • choy sum

Low FODMAP Orange-yellow vegetables

  • carrots
  • sweet potato
  • squash

Low FODMAP Starchy Vegetables

  • potato,
  • sweet potato
  • parsnip

Low FODMAP More Vegetables

  • beans
  • lettuce
  • zucchini
  • bell pepper
  • rutabaga
  • turnips
  • cucumber
  • eggplant.
Low FODMAP Diet Vegetables List
Best Low FODMAP Diet Vegetables List

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