Have you been searching for a list of safe vegetables you can have on the low FODMAP diet?
Here’s a list of low FODMAP vegetables to eat and high FODMAP vegetables to avoid.
Important
Aim to eat moderate serving sizes, even if it’s low FODMAP. Large portions or multiple servings of a low FODMAP food can still equal a high FODMAP load.
Below you have the option to download a complete PDF list for saving to your device or printing.
Low FODMAP Vegetables
- Alfalfa
- Arugula/Rocket
- Asian & Collard greens
- Aubergine/Eggplant
- Beans, green
- Beansprouts
- Beetroot (1/2 cup)
- Bell peppers/Capsicum
- Broccoli
- Brussels sprouts (2-4 sprouts)
- Cabbage
- Carrots
- Celery and celeriac
- Chard/Silverbeet
- Chilli, red or green
- Corn (1/2 cob max)
- Courgette/Zucchini
- Cucumber
- Edamame beans
- Fennel bulb or leaves
- Ginger and Galangal
- Kale
- Lettuce and Endive- all types
- Mushrooms- tinned, shimeji, oyster
- Okra
- Olives, green or black (15 small))
- Potato- regular
- Potato- sweet potato (1/2 potato)
- Pumpkin/Squash- kent/Japanese
- Pumpkin/Squash- butternut (1/2 cup)
- Radish
- Rhubarb
- Scallion/Spring onion (green tops)
- Seaweed/nori
- Snow peas/Mangetout (5 pods)
- Spaghetti squash (1 cup)
- Spinach, baby and English
- Tomatoes
- Turnip, Swede, Rutabagas
- Water chestnuts
- Yam
High FODMAP Vegetables
- Asparagus
- Artichokes
- Cauliflower
- Garlic
- Leek (white bit)
- Onions
- Mushrooms- all other types
- Peas
- Scallions / spring onions (white bit)
Would you like a full list of vegetables you can safely eat on a low FODMAP diet?
Tap the blue button below to download our “Eat This, Not That” list as well as additional resources for IBS and digestive issues (it’s free!)
I am new at this FODMAP stuff, so I found this list to be very helpful. I have been finding very conflicting suggestions re: foods that are ok on this diet, so I plan to use this as my guide. What is your info based on? Research? Studies? ???
Thanks for your interest in helping us (I was suffering from SIBO). The lo-FODMAP diet has definitely been helpful to me.
He didn’t make up the list but I think that it was generated from people that have had digestive problems and what did and didn’t work for the majority. Not all of the foods that are ‘bad’ are ‘bad’ for everyone. And the same thing goes for good foods. It is a great roadmap.
This list has been compiled using data from the Monash University low FODMAP diet phone application. Monash University are the founders of the low FODMAP diet. You will find may conflicting lists of allowed foods on the internet regarding the low FODMAP diet. Often it’s because research is ongoing and so food lists often become outdated. This one is up-to-date and reliable.
Hi Barbara, it’s based on all the research undetaken at Monash University in Melbourne, Australia. It is the scientists and dietitians there that discovered the existence of FODMAPs, and created a diet that would be suitable for IBS sufferers. It all comes from them. Please research Monash University FODMAP diet.