What is the complete list of low FODMAP vegetables?

December 12, 2025 •

4 min read

An estimated 10-15% of the global population suffers from Irritable Bowel Syndrome (IBS), with many finding symptom relief by managing their intake of fermentable carbohydrates, known as FODMAPs. For those on this specialized diet, selecting the right vegetables is crucial to minimize digestive distress while maintaining a nutrient-rich intake.

Quick Summary

A detailed guide covering the complete list of low FODMAP vegetables, including safe serving sizes and portion limits. It outlines which vegetables are freely consumed, which require moderation, and which to avoid entirely during the elimination phase. Key insights for incorporating diverse vegetables into meals for improved gut health.

Key Points

Low FODMAP Baseline: Start by focusing on 'green light' vegetables like carrots, potatoes, and most leafy greens that have no strict portion limits.
Mindful Portions: Be aware of 'amber light' vegetables such as broccoli and sweet potato, which are low FODMAP only in specific, smaller serving sizes.
Avoid Key Offenders: Steer clear of high FODMAP vegetables like onion, garlic, and cauliflower, especially during the elimination phase of the diet.
Flavor with Care: Use garlic-infused olive oil and the green parts of spring onions to add flavor without the FODMAPs found in garlic and onion bulbs.
Consult Reliable Resources: Always refer to the Monash University FODMAP App for the most accurate and current information on food ratings and serving sizes.
Embrace the Elimination Phase: Use this phase to identify personal triggers, and remember it's a temporary step before reintroducing foods to determine your tolerance.

Understanding FODMAPs and Vegetables

FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These are short-chain carbohydrates that can be poorly absorbed by the small intestine in some people. When they reach the large intestine, gut bacteria ferment them, which can cause digestive issues like bloating, gas, and pain, especially for individuals with IBS. While many vegetables are packed with vitamins and fiber, some contain high levels of FODMAPs that can trigger symptoms. Following a low FODMAP diet involves a temporary elimination phase to identify specific triggers, and knowing which vegetables are safe is a critical first step.

Low FODMAP Vegetables: The Green Light List

This list includes vegetables that are low in FODMAPs and can generally be consumed freely or in generous portions during the elimination phase, according to analysis by Monash University.

Leafy Greens: Arugula, bok choy (limit 1 cup), endive, lettuce, spinach, kale.
Roots and Tubers: Carrots, parsnips, white potato (1 medium), radishes, turnips, yams.
Cruciferous: Red cabbage (limit 75g), white cabbage (limit 75g).
Alliums (green parts): Spring onion greens (scallion tops), chives.
Other Safe Veggies: Bamboo shoots, bean sprouts, cucumbers, edamame (75g), eggplant (75g), green beans (75g), canned artichoke hearts (50g), olives (60g), canned green peas (53g).

Low FODMAP Vegetables with Caution (Amber Light)

Some vegetables are low FODMAP only in specific, smaller serving sizes. Exceeding these amounts can push them into the moderate or high FODMAP categories. It's crucial to adhere to these portion sizes to avoid symptom flares and prevent 'FODMAP stacking', where multiple small portions of different FODMAPs accumulate to trigger symptoms.

Asparagus: 42g (approx. 5 spears).
Broccoli: 75g (heads only).
Bell Peppers: Green bell pepper (75g), Red bell pepper (43g), Yellow bell pepper (35g).
Sweet Potato: 75g.
Celeriac: 75g.
Fennel Bulb: 75g.
Pumpkin: Butternut pumpkin (63g), Japanese pumpkin (75g).
Zucchini (Courgette): 65g.
Tomatoes: Common tomato (65g), Roma tomato (48g), Cherry tomatoes (45g).
Canned Mushrooms: 6 mushrooms.

High FODMAP Vegetables to Avoid

During the elimination phase, these vegetables are typically avoided due to their high concentration of FODMAPs.

Alliums: Garlic, onion, shallots, leek bulb.
Cruciferous: Cauliflower, Brussels sprouts (small servings may be tolerated, but generally best avoided initially).
Fungi: Mushrooms (except canned/oyster in small amounts).
Legumes: Baked beans, chickpeas (large amounts), lentils (large amounts).
Other: Artichoke, beetroot, sugar snap peas.

Low FODMAP Vegetable Swap Table


High FODMAP Vegetable	Low FODMAP Alternative	Notes
Onions	Spring Onion Greens, Chives	Use only the green parts of spring onions for a mild onion flavor.
Garlic	Garlic-Infused Oil	The FODMAPs in garlic are water-soluble but not oil-soluble, so the flavor can be infused into oil without causing symptoms.
Cauliflower	Broccoli (heads only, 75g), Carrots, Parsnips	Substitute with other low FODMAP cruciferous vegetables or root vegetables.
Mushrooms	Oyster Mushrooms (75g)	Oyster mushrooms are the only low FODMAP option, and serving size must be monitored closely.
Asparagus	Green Beans (75g)	Substitute for a similar green vegetable while keeping within portion limits.
Leek (bulb)	Leek Greens (75g)	Use only the green, leafy parts of the leek, as the bulb is high in fructans.

Tips for Meal Planning with Low FODMAP Vegetables

Download the App: For the most accurate and up-to-date information on serving sizes and food ratings, download the official Monash University FODMAP Diet App. It is the gold standard for information on the low FODMAP diet.
Focus on Diversity: Aim for a wide variety of low FODMAP vegetables to ensure you get a broad range of nutrients. Combine vegetables from the 'green light' list freely to bulk up meals without worrying about stacking.
Cooking Methods: Most cooking methods are acceptable for low FODMAP vegetables. Roasting, steaming, stir-frying, and sautéing are all great options. Focus on using compliant seasonings, such as garlic-infused oil instead of fresh garlic.
Reintroduction Phase: The elimination phase is not meant to be permanent. After symptoms improve, work with a dietitian to systematically reintroduce higher FODMAP vegetables to determine your personal tolerance levels. This helps you to liberalize your diet and broaden your options. For more information, visit the Monash University FODMAP Diet website.

Conclusion

Navigating a low FODMAP diet requires careful attention to ingredient lists and portion sizes, especially with vegetables. By focusing on the 'green light' list of unlimited vegetables like carrots, potatoes, and spinach, and carefully measuring the 'amber light' veggies such as broccoli and sweet potato, you can significantly reduce digestive symptoms. Avoiding high FODMAP vegetables like onion, garlic, and cauliflower during the elimination phase is also key. Using reliable resources, such as the Monash FODMAP App, and working with a registered dietitian can provide invaluable support. Following these guidelines helps ensure a nutritious, varied diet that is gentle on your digestive system.

Frequently Asked Questions

Yes, many frozen vegetables like spinach, carrots, and green beans are low FODMAP. However, for items that have specific serving size limits, such as frozen peas, you must still adhere to those portion recommendations.

FODMAP stacking occurs when you consume multiple low FODMAP portions of different foods in one meal, and their FODMAP content adds up to a moderate or high level, which can trigger symptoms. It is most relevant for vegetables with portion limits.

Yes, garlic-infused oil is generally considered safe. The FODMAPs in garlic are water-soluble, not oil-soluble. This means the flavor is transferred to the oil, but the problematic carbohydrates are left behind.

After the elimination phase, you should work with a dietitian to systematically reintroduce single high FODMAP vegetables one by one, over a few days each. This helps you identify which FODMAPs you react to and what your personal tolerance level is.

Yes, some canned vegetables are low FODMAP. For example, canned, drained artichoke hearts and canned, drained green peas are low FODMAP in specific serving sizes. It is always best to check the Monash app for confirmation and serving information.

Many commercial vegetable broths contain high FODMAP ingredients like onion and garlic. It is safer to make your own broth using low FODMAP vegetables like carrots, parsnips, and green leek tops, or to use a certified low FODMAP broth.

Most common leafy greens like lettuce, spinach, arugula, and kale are low FODMAP. Some, like bok choy, have a specific serving size, but are still generally well-tolerated. Always check if you are unsure.