60+ Low FODMAP Vegetables: What to Eat & What to Avoid
Not sure which low FODMAP vegetables are safe for IBS? Get the complete list by serving size, what to avoid, and a free printable — straight from a dietitian.
As a registered dietitian specializing in digestive health and vibrant aging, I openly admit to being a veggie pusher. Ha! No matter what diet you feel the best eating (gluten-free, low carb, Mediterranean, paleo, vegetarian, etc), veggies should be a big part of your “feel good” equation.
Unfortunately, some people mistakenly think that most carbohydrates, including fruits and vegetables, are severely limited on a low-FODMAP diet. Fortunately, as you will see in this post, there are lots of delicious low FODMAP vegetables you can eat. Let’s take a look! P.S. There are plenty of delicious low FODMAP fruits to enjoy, too.
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Low FODMAP Vegetables (Eat Freely)
This low-FODMAP Kale Basmati Rice Soup is nourishing and delicious!
According to the Monash Low FODMAP App (as of May 27, 2026), here is a list of low-FODMAP vegetables, with no upper limit on portion size. Note: It’s still possible to overindulge and experience symptoms, so be sure to monitor your tolerance.
- Arugula (aka Rocket)
- Bamboo Shoots (canned or raw)
- Banana Blossom (heart, canned, drained)
- Beetroot (pickled in vinegar, drained)
- Callaloo (canned in brine, drained)
- Carrots
- Chayote
- Chilli/Chili (green mild, chopped, canned)
- Choy Sum
- Chrysanthemum Greens
- Collard Greens
- Corn (baby, canned, drained)
- Endive
- Fungus (white back black, dried)
- Ginger Root
- Heart of Palms (canned in brine, drained)
- Jalapeno (pickled in vinegar, drained)
- Kohlrabi
- Leek (green part only)
- Lettuce (red coral)
- Mushrooms (raw maitake, raw oyster)
- Mung Bean Sprouts
- Olives
- Parsnips
- Potatoes (red, white)
- Radish
- Squash (Patty Pan)
- Spinach (English)
- Sprouts (broccoli, mung bean)
- Swiss Chard
- Tomatillo (canned in brine, drained)
- Turmeric (raw, fresh)
- Watercress
- Witlof/Witloof (Belgian endive)
Low FODMAP Vegetables (Watch Portion Size)
According to the Monash Low FODMAP App (as of May 27, 2026), these vegetables are considered low FODMAP in the amounts shown. Please keep in mind that you may experience symptoms if you consume a large amount of these vegetables in a single meal or over the course of the day.
- Alfalfa Sprouts, 2/3 cup
- Artichoke Hearts (canned in brine, drained), 1/3 cup
- Beans (asparagus/yardlong/snakebean), 1 cup raw
- Beetroot (raw), 1 small or 1/2 large
- Bell Pepper (green), 1 cup
- Bell Pepper (orange, red, yellow), 1/2 cup
- Bok Choy, 1 cup
- Broccoli Crowns, 3/4 cup
- Broccoli Stalks, 1/3 cup
- Broccolini (stalks), 3/4 cup
- Brussels Sprouts, 4 medium
- Cabbage (Chinese) 1 cup
- Cabbage (common, red, Savoy), 3/4 cup
- Cassava (Yucca), 1/2 cup
- Cauliflower (purple, white), 3/4 cup
- Celeriac, 1/3 medium
- Celery (stalk), 1 1/3 stalks
- Chicory (Leaves), 1/2 cup
- Chili (green, Habanero, Poblano) 1 medium
- Chili (red), 2 medium
- Chili (jalapeno), 1 small
- Corn (fresh, frozen, canned & drained), 1/2 cup
- Cornichons (drained), 8 pieces
- Cucumber (Lebanese), 1/2 medium
- Cucumber (Continental), 1/3 medium or 1/2 cup diced
- Daikon, 1/3 cup
- Edamame (shelled), 1/2 cup
- Eggplant, 1 cup
- Fennel (bulb), 3/4 cup
- Gai Lan (Chinese Broccoli), 1 cup
- Galangal, 1 piece
- Green Beans, 15 beans
- Green Peas (Canned, Drained), 1/3 cup
- Green Onion (green part only), 3/4 cup
- Jicama, 1/3 cup
- Kale (Tuscan) 1/2 cup
- Lettuce (butter) 1 3/4 cup
- Lettuce (romaine) 2 cups
- Lettuce (iceberg) 1 1/2 cups
- Lettuce (radicchio), 2 cups
- Lotus Root (frozen, not dried), 1 cup
- Mushrooms (white button, canned in brine and drained), 6 pieces
- Okra, 7 pods
- Pumpkin (canned), 1/3 cup
- Pumpkin (Jarrahdale, raw), 2/3 cup
- Rutabaga, 1/3 cup
- Sauerkraut, 2 Tablespoons
- Seaweed (Nori, dried), 2 sheets
- Snow Peas, 3/4 cup
- Sugar Snap Peas, 3/4 cup
- Sweet Potato (orange, purple), 1/3 cup
- Spinach (baby), 1 1/2 cups
- Squash (acorn, butternut, delicata, kabocha), 1/3 cup
- Squash (spaghetti, cooked), 1/2 cup
- Squash (yellow, crookneck), 2/3 cup
- Taro, 1/3 cup
- Tomatillo (raw), 1 medium
- Tomato (Roma/plum/round, canned with juice), 1/2 cup
- Tomato (common, on-the-vine), 1/2 medium
- Tomatoes (cherry), 5
- Tomatoes (sun-dried), 3 1/4 pieces
- Turnip, 1/2 medium
- Water Chestnut (canned, drained), 1/3 cup
- Water Spinach, 2 cups
- Yam, 1/3 cup
- Zucchini, 1/3 medium
High FODMAP Vegetables to Avoid
While there are plenty of delicious low-FODMAP vegetables to enjoy, some are high in FODMAPs and are best avoided, especially during the elimination phase of the low-FODMAP diet. The most common high FODMAP vegetables include:
- Asparagus
- Artichokes (globe and Jerusalem)
- Cauliflower
- Garlic (one of the biggest IBS triggers)
- Green Peas
- Leeks (green part ok)
- Mushrooms (canned button/oyster/shimeji/others are exceptions)
- Onions (another common IBS trigger)
- Scallions / Green Onions (green part ok)
- Shallots
💡 Garlic and onion are the most common hidden triggers because they show up in broths, sauces, seasonings, and packaged foods. Always check ingredient labels during elimination. Garlic-infused oil is a safe swap as the fructans don’t transfer into oil!
If you’re in the reintroduction phase and want to experiment with high-fructan foods like garlic and onion, or GOS-containing foods like legumes, FODZYME digestive enzyme may help you expand your diet with fewer symptoms. As a dietitian specializing in gut health, I’ve put together a comprehensive review so you can decide whether it’s right for you.
💛 You may also like: How to Add Big Flavor on a Low FODMAP Diet!
FAQ
The low FODMAP diet is an evidence-based eating plan developed by researchers at Monash University in Australia to help manage symptoms of irritable bowel syndrome (IBS) and other digestive conditions. FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols — types of carbohydrates that are poorly absorbed in the small intestine and can trigger symptoms like bloating, gas, cramping, and diarrhea in sensitive individuals. The diet is typically done in three phases: elimination, reintroduction, and personalization. Read my complete guide to the low FODMAP diet for a full breakdown of how each phase works.
The most common high FODMAP vegetables to avoid, especially during the elimination phase, are garlic, onion, asparagus, artichokes, cauliflower, leeks (white part), shallots, most mushrooms, green peas, and the white part of scallions. Garlic and onion, in particular, are among the biggest IBS triggers and are sneaky because they hide in broths, sauces, spice blends, and packaged foods. Always read ingredient labels carefully!
Yes! You can eat limited portions of broccoli on a low FODMAP diet. According to the Monash app, ¾ cup of broccoli crowns and ⅓ cup of broccoli stalks are considered low FODMAP. Stick to those portions, especially if you’re combining broccoli with other moderate-FODMAP vegetables in the same meal.
Garlic and onion are both high FODMAP and best avoided during the elimination phase. The good news? Garlic-infused olive oil is a safe and flavorful swap, as the fructans don’t transfer into oil during the infusion process. For onion flavor, the green tops of scallions and leeks are low FODMAP and work beautifully in cooked dishes. And if you’re ready to start reintroducing fructan- or GOS-containing foods, FODZYME digestive enzyme is worth exploring — read my full dietitian review to see if it might work for you.
For vegetables, you can eat freely — yes, enjoy a variety! However, for vegetables that are low-FODMAP only at specific serving sizes, be cautious about combining several in a single meal. For example, red bell peppers, broccoli, and tomatoes all contain fructose, and eating all three together may push your total FODMAP load higher than your gut can comfortably handle. This is called FODMAP stacking, and it’s one of the most common reasons people still experience symptoms even when eating “low FODMAP” foods. Experiment and find your personal tolerance, especially as you move into the reintroduction phase.
In this post, “eat freely” refers to vegetables that the Monash app lists with no specified upper limit on portion size, meaning a typical serving is unlikely to trigger symptoms. “Watch portion size” means the vegetable is low-FODMAP only up to a specific amount; eating more could push it into high-FODMAP territory. That said, everyone’s tolerance is different, so it’s always worth monitoring your own response, even with “eat freely” vegetables.
Getting enough fiber on a low FODMAP diet can feel tricky, but it’s absolutely doable with the right choices. Low FODMAP vegetables that are especially good sources of fiber include broccoli, carrots, chard, collard greens, corn, fennel, kale, okra, potato, sweet potato, spinach, and turnips. For vegetables marked with a serving size, be sure to stay within the recommended amounts to keep them low-FODMAP.
Not automatically, but there’s significant overlap! Many gluten-containing foods — like wheat bread, pasta, and baked goods — are also high FODMAP because wheat is high in fructans. As a result, many people following a low FODMAP diet end up eating mostly gluten-free foods by default. If you also have celiac disease or non-celiac gluten sensitivity, you’ll want to follow a strict gluten-free diet in addition to a low FODMAP diet. I have lots of gluten-free, low FODMAP recipes to make it easier!
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i’ve searched the internet trying to fin out if a turks turban squash is low fodmap, do you know?
Hi Stephanie! Great question, unfortunately I do not have definitive answer for you. I just checked my latest update of the Monash Low FODMAP app, and the only squash listed is butternut, spaghetti, pattypan, and zucchini, which means Turban Squash likely hasn’t been tested for FODMAP content. Regarding nutrition, turban squash is more similar to butternut (higher in fiber and sugar) than spaghetti squash, so if I had to guess, I might be inclined to think it’s higher in FODMAPs. Best way is to test by consuming a low FODMAP meal + a small (~1/2 cup) serving of Turban Squash and see how you do. Hopefully it’s ok for you!