[Last updated 29th October, 2021]
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)
Want to download or print the full low FODMAP vegetable list?
This is a giant list of what foods to eat, and what foods to avoid when following a low FODMAP diet.
It’s based on the latest published FODMAPs data (7, 8, 9, 10, 11).
The first page looks like this (small version).
Alternatively, you can download a large and printable 4-page PDF version right now here:
