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 FREE printable list of low FODMAP vegetables!
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?
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…
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.
- Bamboo Shoots (Canned or Fresh)
- Bean Sprouts
- Bell Pepper (Red)
- Butter Lettuce
- Chili Pepper (Green)
- Collard Greens
- Corn (Baby, Canned)
- Ginger Root
- Iceberg Lettuce
- Mushrooms (Oyster)
- Green Onions (Tops Only)
- Potatoes (White)
- Red Leaf Lettuce
- Romaine Lettuce
- Spaghetti Squash
- Spinach (English)
- Swiss Chard
- Tomato (Canned)
- Tomato (Common)
- Water Chestnuts
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
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.
Looking for low FODMAP vegetarian and vegan recipe ideas? Check out this post: 80+ Low FODMAP Vegetarian Recipes for Vibrant Health. And, my 2 e-books: Low FODMAP Vegetarian Cookbook and Low FODMAP Vegan Cookbook. Enjoy in good health!
More Low FODMAP Resources You’ll Love…
- Low FODMAP Meal Plans Make the Low FODMAP diet elimination phase easy with 4 weeks of “done for you” low FODMAP meal plans. Each week’s meal plan includes 3 meals per day + a snack, along with a grocery list. Note: This is NOT a vegetarian meal plan.
- Low Histamine Diet 101 Have you tried a low FODMAP diet but are still struggling with digestive symptoms? It may be due to histamine intolerance. Learn more about this condition and how a low histamine diet may help you feel good again!
- The Gut Brain Axis & What to Eat to Boost Your Mood This article provides a systematic review of how your gastrointestinal tract affects your mood (and vice versa). And, you’ll learn what types of foods to eat and how they can potentially make you feel happier!
- Eat More Plants for Better Health Make healthy easy and delicious by eating more plants! When you join the 30-40+ Plants Per Week Challenge you’ll get all the tips & tools to add more plant based foods to your diet for better digestive health, wellness, and longevity. Learn more and join the challenge today!
- 20 Epic Low FODMAP Breakfast Recipes to Fuel Your Day Start your day off deliciously with this tasty round-up of Low FODMAP Breakfast Recipes
- 8 Tips to Imporve Digestion Naturally Give these 8 tips to improve digestion a try if you’re looking to beat bloating, stomach pain, reflux, and other troublesome digestive symptoms.
- Modify Health Low FODMAP Meals. Make healthy easy w/ these nourishing, ready-to-eat low FODMAP meals (breakfast, lunch, and dinner options. Be sure to use my code SPICY4FREE for 4 free meals withyour first order!
- Low FODMAP Diet 101 A full overview of the low FODMAP diet.
- Low FODMAP Recipes A collection of all my gluten free, low FODMAP recipes.
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?