The Ultimate Guide to Low FODMAP Vegetables

Are you looking to improve your gut health and manage irritable bowel syndrome (IBS) symptoms? This Ultimate Guide to Low FODMAP Vegetables will help you identify vegetables to incorporate into your meals. Adjusting your diet and eating low FODMAP vegetables instead of high FODMAP ones is a game-changer.

The low FODMAP diet has increasingly become known as an effective way to alleviate digestive discomfort and promote overall health. When I discovered which vegetables were triggering my IBS symptoms, it was eye-opening! After going through the three stages of the low FODMAP diet, I was able to improve my symptoms and feel better after eight years of digestive issues like bloating, constipation, abdominal pain, and gas.

As a registered dietitian who also has experienced the uncomfortable symptoms of IBS, I am here to help you explore many low FODMAP vegetables that you can enjoy while following this diet. From arugula to zucchini, I’ve got you covered!

Understanding the Low FODMAP Diet

The low FODMAP diet is an evidence-based approach to identify and eliminate foods containing certain carbohydrate types. The researchers who created this nutritional therapy are from Monash University in Australia.

FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These are short-chain carbohydrates that some people with IBS have difficulty digesting, which leads to abdominal pain, bloating, gas, and changes in bowel movements.

The low FODMAP diet aims to reduce the intake of these fermentable carbs to alleviate symptoms and improve gut health. It involves an elimination phase, reintroduction phase, and personalization phase. To ensure proper nutritional intake, follow the diet under the guidance of a healthcare professional, such as a registered dietitian.

Read this Ultimate Guide to the Low FODMAP Diet to learn how to use this nutrition therapy to improve your symptoms.

Low FODMAP Vegetables

Using the Monash University FODMAP Diet App is the best way to stay up to date with the latest approved foods while on a low FODMAP diet. I use this app to discover which foods to avoid or limit during the elimination phase. But if you haven’t downloaded the app yet, use my list of low FODMAP vegetables provided here.

These vegetables get the “green light” from Monash, which means you can enjoy them, and they do not typically trigger symptoms in most people with IBS.

Bamboo Shoots (canned or fresh)

Bamboo shoots make a great low FODMAP addition to stir-fries, salads, or soups. These add a crunchy texture to your dishes and can be eaten boiled, sauteed, pickled, or stir-fried.

Beetroot (pickled in vinegar, drained)

Beetroot is another low-FODMAP vegetable. It makes a perfect addition to salads. Pickled beetroots are lower in FODMAPs than canned beetroot and raw beetroot.

Belgian Endive

According to Harvest to Table, Belgian endive is commonly served raw and added to winter salads, or it can be braised, steamed, parboiled, and prepared in a gratin.

Carrots (unpeeled, raw)

Next, we have the delicious and popular carrots! Monash tested carrots raw, but they can be eaten raw or cooked and are nutritious low FODMAP vegetables.

Chili Pepper (green, raw)

These will add a spicy kick to your food and are low in FODMAPs. However, it’s essential to know that spicy foods may trigger symptoms such as heartburn or abdominal pain in some people.

Collard Greens

Collard greens are leafy greens rich in vitamins and minerals, making them a healthy choice.

Baby Canned Corn

Use baby canned corn in soups, stews, or fried rice recipes.

Endive

Endive is a slightly bitter vegetable that adds a unique flavor to salads and can be used as a substitute for lettuce wraps.

Ginger root (peeled, raw)

Known for its anti-inflammatory properties, ginger root can add a zing to savory and sweet dishes.

Heart of Palms (canned in brine, drained)

This vegetable comes from the inner core of certain palm trees. It has a neutral flavor and can be eaten raw or cooked. You can add it to salads or use it as a meat substitute.

Iceberg lettuce

Crisp and refreshing, iceberg lettuce is a staple in salads and sandwiches.

Jalapeno, pickled in vinegar

Pickled jalapenos are versatile pantry staples that can add a spicy, tart flavor to many dishes. Add them to sandwiches, salads, tacos, or chili. Speaking of tacos and chili, check out my Low FODMAP Tacos and Turkey Sweet Potato Chili. Pickled jalapenos will make a great addition to either of these recipes!

Japanese pumpkin

Also called kabocha squash, this squash can be prepared in many ways, such as roasting, adding to stews or curries, or mixing kabocha cubes with potatoes and herbs like thyme, sage, or rosemary.

Leek (green leaves only)

The leek’s green leaves are low in FODMAPs and can be thinly sliced and added to soups or stir-fries.

Romaine Lettuce

This salad green is perfect for all types of salads, lettuce wraps, or added to sandwiches. More low FODMAP lettuces to try include red coral and arugula.

Champignons or White Button Mushrooms (canned in brine, drained)

Not all mushrooms are low FODMAP, but canned white button mushrooms are. You can enjoy them added to your salad or low FODMAP pasta recipe.

Oyster or Hiratake Mushrooms

Another mushroom that is low FODMAP is oyster mushrooms. These have an earthy, savory flavor.

Parsnips

I love parsnips! These sweet and nutty root vegetables are perfect roasted, mashed, or added to soups or stews.

Potatoes (white or red, unpeeled)

Boiled, roasted, or mashed potatoes make a great addition to many different types of meals. Try my dairy-free potato soup using the low FODMAP swaps I provide in the recipe!

Radish

With its crisp texture and peppery flavor, radish adds a refreshing crunch to salads or can be enjoyed as a crunchy snack.

Rutabaga

With its sweet and earthy flavor, this hearty root vegetable can be roasted or mashed for a comforting side dish.

Seaweed (nori, dried)

Nutrient-rich seaweed, such as nori, adds umami flavor to sushi rolls or can be crumbled over salads for a savory twist.

Spinach, English

Versatile and nutritious, English spinach provides a dose of vitamins and minerals when sautéed, added to omelets, or used as a base for salads.

Button or patty pan squash

These mild-flavored squash varieties are perfect for grilling, roasting, or sautéing, adding a delicate sweetness to dishes.

Swiss chard

With its vibrant colored stems and tender leaves, Swiss chard is delicious when sautéed with garlic-infused olive oil or as a nutritious alternative to lettuce wraps.

Tomatillo (canned in brine, drained)

Tangy and slightly citrusy, canned tomatillos are great for making salsa verde or adding a zesty flavor to stews and sauces.

Note: The information provided here is based on the Monash University FODMAP App as of April 24, 2024. It’s essential to check for updates since foods are tested and retested.

Using Portion Control

While the previous list consists of low FODMAP vegetables that can be enjoyed without measuring portions, more vegetables can be eaten using the recommended portions. Using the Monash App is extremely helpful in staying up to date with the proper portion sizes to prevent IBS symptoms.

Here are some of the vegetables that can still be enjoyed on a low FODMAP diet, using the proper low FODMAP portions per meal:

Alfalfa sprouts: 2 cups
Bok choy: 1 cup
Broccoli heads only: ¾ cup
Broccolini stalks only: 1 cup
Butternut squash: ⅓ cup
Cabbage (common and red): ¾ cup
Eggplant: 1 cup
Green bell pepper: ½ cup
Green Beans: 15 beans
Jicama: ½ cup
Okra: 7 ½ pods
Sweet potato: ½ cup
Pumpkin (canned): ⅓ cup
Spinach (baby): 1 ½ cups
Zucchini: ⅓ cup

Conclusion

Incorporating low FODMAP vegetables into your diet is a nutritious way to support your gut health and manage symptoms of IBS. Whether you prefer leafy greens, root vegetables, or crunchy vegetables to snack on, there is a wide variety of low FODMAP options. Using this Ultimate Guide to Low FODMAP Vegetables will help you on your way to better gut health.

Remember to consult with a healthcare professional or registered dietitian for personalized guidance and to ensure nutritional adequacy. Embrace the diversity and flavors of these low FODMAP vegetables to help you achieve a happier and healthier gut.