Low FODMAP Vegetables: A Complete List of What You Can and Cannot Eat (+ Printable PDF Chart)

[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).

Eat this not that low FODMAP diet list and shopping guide

 

Alternatively, you can download a large and printable 4-page PDF version right now here:

About Geraldine Van Oord (Accredited Practising Dietitian)

Geraldine Van Oord is an Accredited Practising Dietitian and Accredited Nutritionist from Australia. She graduated from the University of Wollongong, Australia in 2010 with a Bachelor of Nutrition and Dietetics and first class Honours.

Learn more about her on the About page