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60 Low FODMAP Vegetables from A To Z

Eat the rainbow! You’ll love this guide to 60+ low FODMAP vegetables you can safely enjoy on on a low FODMAP diet. Bonus: Get a printable list of low FODMAP vegetables, and a FREE recipe book filled with 30 delicious recipes featuring low FODMAP veggies.

Low FODMAP vegetables in a salad bowl, including cabbage, leeks, lettuce, radishes, spinach, green onion tops, and tomatoes.
All of these low FODMAP vegetables can be enjoyed on a low FODMAP diet!

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As an integrative dietitian, I openly admit to being a veggie pusher. Ha! No matter what diet you feel best eating (gluten free, low carb, Mediterranean, paleo, vegetarian, etc), veggies should be a big part of your “feel good” equation.

But, some people mistakingly think that most carbohydrates, including fruits and vegetables, are super limited on a low FODMAP diet. Fortunately, as you will see from this post, that’s so far from the truth.

Is broccoli allowed on a low FODMAP diet?

You betcha’!

Plus, there are 60+ more nourishing and delicious low FODMAP vegetables you can eat on a low FODMAP diet too!

What can I eat on a low FODMAP diet, vegetable wise?

Let’s take a look at the LONG list of low FODMAP vegetables you can eat, both freely, and in limited amounts…

Strawberry Arugula Salad
This Strawberry Arugula Salad w/ Strawberry Salad Dressing is a delicious way to eat more veggies!

Low FODMAP Vegetables You Can Eat Freely

Per the MONASH Low FODMAP App (as of 3/14/19), here is a list of most of the low FODMAP vegetables with no upper limit for portion size listed. Note: It still may be possible to overindulge and experience symptoms, so please monitor your own personal tolerance.

  • Arugula
  • Bamboo Shoots (Canned or Fresh)
  • Bean Sprouts
  • Bell Pepper (Red)
  • Butter Lettuce
  • Carrots
  • Chili Pepper (Green)
  • Collard Greens
  • Corn (Baby, Canned)
  • Cucumber
  • Endive
  • Ginger Root
  • Iceberg Lettuce
  • Kale
  • Kohlrabi
  • Mushrooms (Oyster)
  • Green Onions (Tops Only)
  • Parsnips
  • Potatoes (White)
  • Radish
  • Red Leaf Lettuce
  • Romaine Lettuce
  • Rocket
  • Rutabaga
  • Seaweed
  • Spaghetti Squash
  • Spinach (English)
  • Swiss Chard
  • Taro
  • Tomatillo
  • Tomato (Canned)
  • Tomato (Common)
  • Water Chestnuts
  • Watercress
So simple, healthy, and delicious! Greek Feta Sweet Potato Fries + More Healthy #comfortfood recipes @thespicyrd #fall #sweetpotato
Enjoy a moderate serving of these DELICIOUS Greek Feta Sweet Potato Fries on the Low FODMAP Diet.

Low FODMAP Vegetables (Watch Portion Size)

Per the MONASH Low FODMAP App (as of 3/14/19), these vegetables are considered low FODMAP in the amounts shown. Please keep in mind that you MAY experience symptoms if you combine a lot of these vegetables together at one meal, or even over the course of the day.

  • Alfalfa Sprouts, 2 cups
  • Artichoke Hearts, 1/2 cup
  • Beets, 2 slices
  • Bell Pepper (Green), 1/2 cup
  • Bok Choy, 1 cup
  • Broccoli Crowns, 3/4 cup
  • Broccoli Stalks, 1/3 cup
  • Broccolini, 1/2 cup
  • Brussels Sprouts, 2
  • Butternut Squash, 1/3 cup
  • Cabbage (Common & Red), 3/4 cup
  • Cabbage (Savoy), 1/2 cup
  • Celeriac, 1/4
  • Chicory (Leaves), 1/2 cup
  • Chili Pepper (Red), 1
  • Cabbage (Chinese), 1 cup
  • Daikon, 1/2 cup
  • Edamame, 1/2 cup
  • Eggplant, 1 cup
  • Fennel (Bulb or Leaves), 1/2 cup
  • Green Beans, 15 beans
  • Green Peas (Canned, Drained), 1/2 cup
  • Jicama, 1/2 cup
  • Leek (Leaves), 2/3 cup
  • Okra, 7.5 pods (yep!)
  • Radicchio, 2 cups
  • Snow Peas, 5 pods
  • Sugar Snap Peas, 4 pods
  • Sweet Potato, 1/2 cup
  • Pumpkin (Canned), 1/3 cup
  • Spinach (Baby), 1 1/2 cups
  • Squash (Pattypan), 2
  • Taro, 1/2 cup
  • Tomatoes (Cherry), 5
  • Zucchini, 1/3 cup
Eat the rainbow! You'll love this guide to 60+ low FODMAP vegetables you can safely enjoy on on a low FODMAP diet. #ibs #lowfodmapClick to Tweet

Free Printable Low FODMAP Vegetables List

I’ve put together a list of low FODMAP vegetables for you to download, and print if desired. A couple of notes about the list:

  • I took the information from the Monash Low FODMAP app on 3/14/19. If you’ve used the app before, you know that foods get added, deleted, and updated on a regular basis, so it’s possible for there to be a discrepancy between my list and the Monash low FODMAP app. Please get in touch with me if you have any questions, or note any discrepancies, so I can update my list. Thanks!
  • This list of 60+ Low FODMAP vegetables that I have put together is not all inclusive, but rather lists the more commonly eaten low FODMAP vegetables in North America.
  • This list doesn’t include all the fresh herbs (and spices) you can use on a low FODMAP diet. See additional low FODMAP resources at the end of this post to access my flavor guide: Spice It Up! 70+ Ways to Maximize Flavor on a Low FODMAP Diet.
low FODMAP vegetables printable list

Low FODMAP Vegetables Recipe Book

Now that you know how many different nutritious AND delicious low FODMAP vegetables there are to choose from, how about putting it all to practice by downloading my FREE Low FODMAP Vegetables Recipe Book?!

You Get 30 Easy & DELICIOUS Recipes Including:

  • 11 Low FODMAP Vegetable Side Dish Recipes
  • 6 Low FODMAP Veggie & Egg Recipes
  • 5 Low FODMAP Salad Recipes
  • 4 Low FODMAP Entree Recipes
  • 2 Low FODMAP Soup Recipes
  • 2 Low FODMAP Juice/Smoothie Recipes

Sign up for my newsletter, Delicious News, and get the FREE PDF cookbook you can download, and keep on your phone or tablet, or print the recipes to keep in a binder. Enjoy!

More Low FODMAP Resources You’ll Love…

Let’s Chat! What are your favorite low FODMAP vegetables? Were you surprised about any of the vegetables on this list? Do you have any questions about the low FODMAP diet I can help you with?

2 thoughts on “60 Low FODMAP Vegetables from A To Z”

    1. 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!

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