She has also had 16 wellness books published by major publishers including the bestselling Easy GI Diet, The Macro Method, Quit Alcohol (For a Month) and Eat 5. Her books have sold over one million copies.
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If you’re watching FODMAPs in your diet, you might wonder which vegetables are on the green list. Here are 29 you should be able to enjoy.
As you’re reading this, I’m guessing you already know what FODMAPs are – but, just in case you’ve stumbled across it another way, FODMAPs are sugars found in foods. For most people, they cause no problems, but in people sensitive to them, the gases and fluid retention produced when they are digested are one of the reasons why you might get symptoms like bloating, gas, diarrhea, or constipation after eating.
There are six types of FODMAP sugars, and you can be sensitive to one and not another, or be able to tolerate moderate amounts of even a triggering sugar, so it’s important to work with a dietitian to find out your particular sensitivities and thresholds (see some dietitian’s tips about keeping a food diary to help them track your symptoms here.)
In the meantime, if you’re wondering what you can eat to lower your risk of developing symptoms, many vegetables are naturally low in FODMAPs in a serving size of around 75g. And here’s a list of some of the most common veggies that you might use regularly.
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Note: All FODMAP ratings are taken from the Monash FODMAP app. This is the definitive resource for anyone eating a low FODMAP diet. The figures are correct as of 12/1/24 but research does change so check the app regularly for the latest advice.
1. Alfalfa
Portions under 75g are classed as low FODMAP – larger servings can contain moderate fructose levels.
2. Bamboo Shoots
Bamboo shoots are a low-FODMAP, crunchy addition to stir-fries and Asian-inspired dishes.
3. Bell Peppers/Capsicum (Green)
Green is best if you want to eat bell peppers (capsicum). This is classed as low FODMAP in portions up to 75g – red and yellow peppers contain higher levels of fructose so, you’ll need to stick to much smaller portions if you’re sensitive to this.
4. Bok Choy
Bok choy is a mild, crunchy vegetable perfect for stir-fries and soups. It’s classified as low FODMAP in servings of under 75g. Above this, be more cautious if you are sensitive to sorbitol.
5. Cabbage (Red and White)
The FODMAP count of cabbage varies by variety – red and white cabbage both count as low FODMAP in portions of under 75g. Above this, be cautious if you have issues with fructans. Savoy cabbage, the dark green one, has higher levels of this to start with so, only 40g is classed as a low FODMAP portion.
6. Carrots
Sweet, crunchy, and low in FODMAPs, carrots are great raw or cooked. A portion of 75g contains no measurable FODMAPs.
7. Celeriac
This root vegetable can make a great alternative to potatoes for things like chips. A 75g portion is classed as low FODMAP. Above this, be cautious if you’re sensitive to mannitol.
8. Chicory Leaves
These slightly bitter greens are great for salads or sautéing. 75g is classed as a low FODMAP-sized portion. Portions above this may cause symptoms in those sensitive to mannitol.
9. Collard Greens
Collard greens are nutrient-rich and low in FODMAPs. If the recipe above looks good, check out our simple Collard Greens and Bacon recipe here
10. Corn
Despite its sweet taste, which might make you think it would be high in FODMAP sugars, 75g of corn kernels (canned or fresh) and baby corn are all classed as low FODMAP.
Above this, be wary of kernels, which can affect those sensitive to fructan.
11. Cucumbers
Hydrating and refreshing, cucumbers are an ideal low-FODMAP snack or salad ingredient. Be cautious of eating a portion larger than 75g if you’re sensitive to fructose.
12. Eggplant (Aubergine)
This versatile vegetable works well in roasted dishes, curries, or grilled. A portion size of 1 cup is classed as low FODMAP, once you reach over 2 cups, there may be detectable levels of sorbitol.
13. Fennel
Fennel’s mild licorice flavor pairs beautifully with salads and roasted dishes. Both the bulb and leaves count as low FODMAP in portions up to 75g. Above this, be wary if you are sensitive to fructose when eating the bulb, or fructans if using the leaves.
14. Green Beans
A portion of 75g is classed as low in FODMAPs. Above this, you may develop symptoms if you are sensitive to sorbitol.
15. Kale
This leafy green is low-FODMAP in small portions (1 cup or 75g). Larger portions may affect those sensitive to GOS sugars.
16. Lettuce
Most lettuce varieties including cos, iceberg, raddiccio and arugula (rocket) are a safe low-FODMAP option in portions of under 75g – one exception is butter lettuce, which contains higher levels of fructose.
17. Olives
Technically a fruit, but often treated as a vegetable, both black and green olives can be a low-FODMAP addition to salads and pasta dishes. The safe portion measured is 60g.
18. Oyster Mushrooms
Most mushrooms do not classify as low FODMAP; these are the exceptions, with 75g containing low FODMAP levels for all sugars.
19. Parsnips
Sweet and earthy, parsnips are a satisfying low-FODMAP root vegetable. A portion of 75g contains no measurable FODMAPs.
20. Purple Cauliflower
White cauliflower is a high FODMAP vegetable, but pick the pretty purple variety, and you can consume portions of up to 75g. Above this, those who are sensitive to fructose may find they develop symptoms.
21. Radishes
These crunchy, slightly spicy vegetables are a great addition to salads or snacks (we include radishes and cottage cheese in our quick, low-carb snack ideas).
22. Seaweed (Nori)
The portion measured by Monash University that they class as low FODMAP is quite low – 5g, but nori sheets, like those used on sushi rolls don’t weigh very much.
Also, the portion classed as moderate FODMAP for fructan is a whopping 390g, and when talking about eating low FODMAP on an Asian diet, the Monash team do suggest grilled tofu, seafood, beef or chicken with steamed rice and seaweed, so, you’re probably okay to serve yourself a little more than 5g on sushi night,but listen to your body.
24. Snow Peas/Mangetout
Most types of pea count as high-FODMAP vegetables, but the very flat Snow Peas, also known as mangetout, are the exception in portions under 75g – above this, they may affect those sensitive to fructan.
25. Spinach (Baby Spinach)
Baby spinach is low-FODMAP in portions of up to 1 cup (75g). Above this, be wary if you are sensitive to fructan.
26. Spaghetti Squash
Actual spaghetti can be off the menu for those sensitive to gluten, but you can use this fun vegetable as a sauce base instead – just roast or microwave it and then scrape the flesh out into spaghetti-like strands. It’s classed as low FODMAP in portions of 75g; above this, be careful if you are sensitive to fructan.
27. Swiss Chard (Silverbeet)
This leafy vegetable is nutrient-dense and perfect for sautés and soups. No FODMAPs have been found in portions of 75g.
28. Tomatoes (Canned only)
The FODMAP content of fresh tomatoes varies considerably by variety, so if you’re sensitive to fructose, check numbers in the Monash University FODMAP app carefully; canned tomatoes, however, are classed as low FODMAP in portions under 100g. Above this, be cautious if you are sensitive to fructose.
RELATED READ: Canned tomatoes are one of our top 13 ingredients that should be in every healthy pantry. Find the others in this guide to stocking a healthy cupboard.
29. Turnips
A portion of under 75g counts as low FODMAP, above this they may affect those sensitive to both sorbitol and GOS.
What to Read Next
FODMAPs aren’t the only reason you might experience regular gas and bloating. Find some other common bloating triggers here.
And if you do suffer from gas and bloating regularly, check out our guide on ways to release it quickly and easily.
Remember, FODMAP symptoms are triggered at a threshold, so mixing even small portions of low FODMAP vegetables that contain the FODMAP you are sensitive to might see you reaching the threshold that triggers your symptoms.
And just a final reminder, following a low-FODMAP diet over the long term is not recommended without proper advice and diagnosis from a qualified dietitian.
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