ByEA Stewart
Discover 60+ low FODMAP vegetables that are safe for IBS and digestive health. Bonus: Download your free printable list of low FODMAP vegetables!
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 super 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!
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 April 19, 2025), here is a list of low FODMAP vegetables, with no upper limit on portion size listed. 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)
- Beetroot (pickled in vinegar, drained)
- Carrots
- Chayote
- Chili Pepper (green mild, chopped, canned)
- Collard Greens
- Corn (Baby, Canned)
- Endive
- Ginger Root
- Heart of Palms (canned in brine, drained)
- Jalapeno (pickled in vinegar, drained)
- Kohlrabi
- Leek (green part only)
- Lettuce (Red Leaf)
- Oyster Mushrooms
- Mung Bean Sprouts
- Parsnips
- Potatoes (red, white)
- Radish
- Red Leaf Lettuce
- Squash (Patty Pan)
- Spinach (English)
- Swiss Chard
- Tomatillo (canned in brine, drained)
- Turmeric (raw, fresh)
Low FODMAP Vegetables (Watch Portion Size)
According to the Monash Low FODMAP App (as of April 19, 2025), these vegetables are considered low FODMAP in the amounts shown. Please keep in mind that you may experience symptoms if you consume a lot of these vegetables in one meal or throughout the day.
- Alfalfa Sprouts, 2/3 cup
- Artichoke Hearts (canned in brine, drained), 1/3 cup
- Beets, 2 slices
- 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
- Cabbage (Chinese) 1 cup
- Cabbage (common & red), 3/4 cup
- Cabbage (Savoy), 1/2 cup
- Cassava (Yucca), 1/2 cup
- Cauliflower (purple), 3/4 cup
- Celeriac, 1/3 medium
- Chicory (Leaves), 1/2 cup
- Chili Pepper (Poblano, red, green, not Jalapeno), 1 medium
- Corn (fresh, frozen, canned & drained), 1/2 cup
- 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
- 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
- Mushrooms (white button, canned in brine and drained), 6 pieces
- Okra, 7 pods
- Pumpkin (canned), 1/3 cup
- Radicchio, 2 cups
- Rutabaga, 1/3 cup
- Sauerkraut, 2 Tablespoons
- Seaweed (Nori, dried), 2 sheets
- Snow Peas, 3/4 cup
- Sweet Potato (orange), 1/2 cup
- Sweet Potato (purple), 1/3 cup
- Spinach (Baby), 1 1/2 cups
- Squash (Butternut, Kabocha), 1/3 cup
- Squash (Spaghetti), 1/2 cup
- Squash (Yellow, Crookneck), 2/3 cup
- Taro, 1/2 cup
- Tomato (Roma/Plum, canned with juice), 1/2 cup
- Tomato (common, on-the-vine), 1/2 medium
- Tomatoes (Cherry), 5
- Turnip, 1/2 medium
- Water Chestnut (canned, drained), 1/3 cup
- Zucchini, 1/3 medium
You may also like: Spice It Up! 70+ Ways to Maximize Flavor on a Low FODMAP Diet!
FAQ
Can you eat broccoli on a low FODMAP diet?
Yes! You can eat limited portions of broccoli on a low FODMAP diet. 3/4 cup broccoli heads/crowns is allowed and 1/3 cup broccoli stalks is permitted.
Can I combine multiple low-FODMAP servings of vegetables in one meal?
For vegetables you can eat freely, yes, you should be able to eat a variety of them in one meal. However, for vegetables that are moderate to high in FODMAPs at specific serving sizes, proceed with caution, especially when you first start the low-FODMAP diet. For instance, red bell peppers, broccoli, and tomatoes all contain fructose in higher amounts. Depending on your tolerance, you may or may not have symptoms from eating all the vegetables at one meal. But feel free to experiment and find your tolerance, especially as you progress to the personalization phase of the low FODMAP diet.
What low FODMAP vegetables are highest in fiber?
Getting enough fiber on a low FODMAP diet can be a challenge, but it doesn’t have to be if you eat a variety of higher-fiber, low-FODMAP foods. Low FODMAP vegetables highest in fiber include broccoli*, carrots, chard, collard greens, corn*, fennel*, kale*, okra*, potato, sweet potato*, spinach*, turnips*, Please use the MONASH app for appropriate serving sizes for * vegetables.
Get your free Low FODMAP Vegetables List!
Subscribe to my newsletter, Delicious News, to get the latest news and recipes delivered straight to your inbox!! PLUS get your FREE printable low FODMAP Vegetables List!
Did you enjoy this post?
Please leave your comments or questions and share this post with your friends and family. I truly appreciate your support!
Thanks so much for sharing!
From the Low FODMAP Shop!
-
Rated 5.00 out of 5 based on 1 customer rating
$19.99
Add to cartContinueLoadingDone
- Low FODMAP Meal Plans
$19.99
Add to cartContinueLoadingDone
- Low FODMAP Cookbook
$6.99
Add to cartContinueLoadingDone
Enjoy some of my favorite resources to help you thrive on a low FODMAP diet!
