What Canned Vegetables Are Low in FODMAP?

December 16, 2025 •

3 min read

Approximately 70% of individuals with Irritable Bowel Syndrome (IBS) find relief through a low FODMAP diet. Consequently, understanding which canned vegetables are low in FODMAP becomes crucial for both managing digestive issues and ensuring the availability of gut-friendly meals.

Quick Summary

This guide provides a definitive list of low FODMAP canned vegetables, including safe serving sizes and preparation techniques. It explains the FODMAP reduction during canning and offers advice on selecting gut-friendly pantry staples, while avoiding hidden high-FODMAP ingredients.

Key Points

Canning Reduces FODMAPs: Water-soluble FODMAPs in some vegetables leach into the brine, reducing their overall content.
Drain and Rinse is Key: Always drain and rinse canned vegetables to remove leached FODMAPs.
Low FODMAP Options: Safe canned vegetables include carrots, green beans (in moderation), canned beets (pickled), and water chestnuts.
Conditionally Safe Vegetables: Some canned vegetables, like mushrooms and peas, are only low FODMAP in specific, small, drained portion sizes.
Beware of Hidden Ingredients: Read labels carefully to avoid canned vegetables with high-FODMAP ingredients like onion or garlic powder.
Portion Control Still Matters: Consume low FODMAP canned vegetables in recommended serving sizes to prevent symptoms.
Useful Resources: The Monash University FODMAP Diet app provides up-to-date serving size information.

The Surprising Science of Canned Vegetables and FODMAPs

For those on a low FODMAP diet, packaged foods can present challenges due to potential trigger ingredients. Canned vegetables offer an advantage. The FODMAPs (fermentable oligo-, di-, mono-saccharides, and polyols) in many vegetables are water-soluble. During canning, these carbohydrates can move into the brining liquid. Draining and rinsing canned vegetables can significantly lower their FODMAP content, making options that might be high-FODMAP when fresh, suitable for a low FODMAP diet.

Approved Low FODMAP Canned Vegetables

Stock your pantry with these specific canned vegetables. Remember that portion control is essential on a low FODMAP diet.

Carrots: They have no detectable FODMAPs, making them a safe and versatile choice.
Green Beans: These are low FODMAP, but be aware of the serving size. A standard low FODMAP serving is about 75g or 15 green beans.
Hearts of Palm: Naturally low in FODMAPs, and a good choice for salads.
Baby Corn: Canned baby corn is suitable in a ½ cup serving.
Bamboo Shoots: Both raw and canned bamboo shoots are considered low FODMAP.
Water Chestnuts: A crunchy, low FODMAP addition for stir-fries and salads.
Canned Beets: Canned, pickled beets are low FODMAP in a ⅓ cup serving, but fresh beets are high.
Canned Tomatoes (Drained): A ½ cup (100g) serving of canned plum tomatoes is low FODMAP, but larger amounts increase the fructan content.
Mushrooms (Canned): While most fresh mushrooms are high in FODMAPs, a small 6-mushroom serving of canned mushrooms can be low FODMAP, due to the canning process.
Pumpkin (Canned): Canned Japanese or Kent pumpkin are low FODMAP in a ⅓ cup serving.

The Importance of Rinsing and Draining

For any canned vegetable that is conditionally low FODMAP, it is crucial to drain and rinse it thoroughly. For example, canned green peas are only low FODMAP in a small, drained, and rinsed portion. The liquid in the can contains the leached-out FODMAPs and should be discarded. Pour the contents into a colander, rinse under running water, and make a high-FODMAP food more gut-friendly.

A Note on Additives

Always read the ingredient list when buying canned goods. Many canned vegetables are in sauces or with seasonings that contain high-FODMAP ingredients like onion or garlic powder, high fructose corn syrup, or other fructans. Choose plain canned vegetables with minimal ingredients and no added sauces.

Canned Vegetables: Low FODMAP vs. High FODMAP

To make informed choices, it helps to know which vegetables to avoid entirely in their canned form and which are generally safe. The following comparison table provides a quick reference.


Canned Vegetable	Low FODMAP?	Safe Portion Size (Monash University App Reference)	What to Look Out For	Reason (FODMAP Category)
Carrots	Yes	No FODMAPs detected	Additives, garlic or onion powder	None
Green Beans	Yes (conditional)	75g or 15 beans	High portions can contain sorbitol	Sorbitol (Polyol)
Peas	Yes (conditional)	53g (about 1/4 cup), drained and rinsed	Over 75g is high in GOS	GOS (Oligosaccharide)
Mushrooms	Yes (conditional)	6 small mushrooms (canned)	Fresh mushrooms are high in mannitol	Mannitol (Polyol)
Artichoke Hearts	No	Avoid during elimination phase	High in fructans, canning doesn't remove enough	Fructans (Oligosaccharide)
Sweet Corn	Yes (conditional)	1/2 cup canned	Larger portions contain sorbitol	Sorbitol (Polyol)
Asparagus	No	Avoid during elimination phase	High in fructans	Fructans (Oligosaccharide)

How to Safely Incorporate Canned Vegetables

Incorporating low FODMAP canned vegetables into meals is easy. Use canned carrots and green beans in soups and stews. Add drained and rinsed canned mushrooms to a low FODMAP pasta sauce made with canned plum tomatoes (in the correct serving size). For a quick side dish, sauté canned green beans with olive oil and a sprinkle of salt. Treat canned vegetables as you would fresh ones—avoiding high-FODMAP seasonings and sticking to the approved serving sizes. For a comprehensive guide on low FODMAP portion sizes, the Monash University FODMAP Diet app is an invaluable resource.

Conclusion: Making Smarter Choices with Canned Goods

A low FODMAP diet does not mean you have to give up the convenience of canned vegetables. By understanding the effects of the canning process on FODMAP content, using proper draining and rinsing, and paying close attention to ingredients, you can include a variety of canned vegetables. Keeping low FODMAP options like carrots, green beans, and water chestnuts ensures you can prepare quick, gut-friendly meals. Always listen to your body and consult with a healthcare professional or registered dietitian. For more scientific information, refer to the National Institutes of Health.

Frequently Asked Questions

The water-soluble FODMAPs in vegetables can leach into the canning liquid. Draining and rinsing removes a portion of these FODMAPs.

Yes, but in a small portion. Canned green peas are low FODMAP in a serving up to 53g (about 1/4 cup), as long as they are drained and rinsed.

Canned mushrooms are low FODMAP in a small portion, such as 6 medium mushrooms, after being drained and rinsed. Most fresh mushrooms are high in mannitol and should be avoided.

Avoid canned vegetables high in FODMAPs, such as artichoke hearts, which contain high levels of fructans. Always check labels for added high-FODMAP ingredients like garlic or onion powder.

Yes, draining and rinsing is crucial for conditionally low FODMAP canned vegetables, as it helps remove the water-soluble FODMAPs that have seeped into the liquid.

Canned plum tomatoes are low FODMAP in a ½ cup (100g) serving. Larger amounts contain moderate to high levels of fructans, so manage the portion size.

The Monash University FODMAP Diet app provides the most reliable information on the FODMAP content of foods.