Low FODMAP vegetables are those that contain small amounts of the fermentable carbohydrates that trigger bloating, gas, and abdominal pain in people with irritable bowel syndrome. The list is broader than most people expect. Dozens of common vegetables qualify, including carrots, potatoes, spinach, bell peppers, eggplant, and zucchini. The key detail that catches many people off guard: serving size matters. A vegetable can be low FODMAP at one portion and high FODMAP at a larger one.
What “Low FODMAP” Actually Means
FODMAPs are a group of short-chain carbohydrates that the small intestine absorbs poorly. They pull water into the gut and ferment rapidly when bacteria in the large intestine feed on them. For most people, this is harmless. For those with IBS or similar functional gut disorders, it can cause significant discomfort.
Monash University in Australia developed the low FODMAP diet and maintains the largest database of tested foods. Their lab measures each food for five types of FODMAPs: excess fructose, lactose, fructans, galacto-oligosaccharides, and sugar alcohols. A vegetable earns a “low” rating when a standard serving contains only trace amounts of these compounds. That standard serving for vegetables is 75 grams, roughly two-thirds of a cup.
The Full Low FODMAP Vegetable List
These vegetables are all rated low FODMAP at a standard 75-gram serving:
- Leafy greens: lettuce (all varieties), spinach, bok choy, kale, collard greens, red cabbage, white cabbage, silverbeet (Swiss chard)
- Root vegetables: carrot, potato, sweet potato, parsnip, radish, turnip, swede, taro, yam
- Fruit vegetables: eggplant, green bell pepper (capsicum), cucumber, zucchini, kabocha pumpkin
- Pods: green beans, snow peas
- Other: broccoli heads, corn kernels, oyster mushrooms, pickled beetroot, canned tomato
This is not a complete list of every vegetable Monash has tested, but it covers the ones most widely available and most commonly used in everyday cooking.
Why Serving Size Changes Everything
A vegetable doesn’t simply exist as “low” or “high” FODMAP. It depends on how much you eat. Sweet potato, for example, is low FODMAP at 75 grams but becomes moderate or high at larger portions because its fructan content scales up. The same applies to many vegetables on this list.
In practice, this means you can eat a normal portion of any vegetable on the list without worry, but piling your plate high with a single vegetable can push you past the threshold. Mixing several low FODMAP vegetables in the same meal is a smarter strategy than eating a large amount of just one.
The Broccoli Rule: Heads vs. Stalks
Broccoli deserves special attention because different parts of the same vegetable have different FODMAP levels. The florets (heads) are low FODMAP at up to one cup per serving. The stalks, however, are high in excess fructose at that same serving size and only qualify as low FODMAP at half a cup (about 65 grams or less).
If you’re sensitive to fructose, trim the stalks and use mostly florets. If you eat whole broccoli with both heads and stalks together, a standard portion is still fine for most people. The issue only arises when you eat a large amount of stalks on their own, which happens less often in typical cooking but is worth knowing about.
Onion Alternatives That Still Add Flavor
Regular onion and garlic are two of the highest FODMAP foods in the vegetable family, and their absence is usually the biggest adjustment for people starting the diet. But parts of certain allium vegetables are surprisingly safe.
The dark green leaves of leeks are low FODMAP at up to one cup per serving. The trick is removing the white bulb and any lime-green sections near the base, both of which are high in FODMAPs. Only the deep green tops are safe. Sliced thin and sautéed, they give a mild onion-like flavor to soups, stir-fries, and sauces.
The green tops of scallions (spring onions) follow a similar pattern. The white and light green parts near the root contain fructans, but the dark green hollow tubes are low FODMAP. Chives are also low FODMAP and work well as a finishing herb. Between leek greens, scallion tops, and chives, you can build a reasonable stand-in for onion flavor in most dishes.
Best Low FODMAP Vegetables for Fiber
One common concern on the low FODMAP diet is getting enough fiber, since many high-fiber foods like beans, lentils, and wheat are restricted. Several low FODMAP vegetables deliver a solid fiber boost per serving.
At 3 grams of fiber per 75-gram serving, your best options are broccoli (whole, raw), carrots, parsnips, and baby spinach. That’s a meaningful contribution: eating two of these in a day adds 6 grams toward the recommended 25 to 30 grams of daily fiber.
At 2 grams per serving, green beans (about 15 beans), red bell pepper, eggplant, kale, potato with skin, and silverbeet all contribute. Even sun-dried tomatoes add a gram of fiber from just three small pieces. Building meals around a mix of these vegetables helps maintain gut motility and feeds beneficial bacteria, which is especially important during the elimination phase when your overall diet diversity drops.
Vegetables That Surprise People
Some vegetables that seem like they should be safe are actually high FODMAP. Cauliflower is high in mannitol. Mushrooms (most varieties other than oyster mushrooms) are high in mannitol or other polyols. Asparagus contains excess fructose. Sugar snap peas are high FODMAP, even though snow peas are not. Artichokes, both globe and Jerusalem, are among the highest FODMAP vegetables tested.
On the flip side, some vegetables people assume are problematic are actually fine. Cabbage is low FODMAP despite its reputation for causing gas in the general population. Eggplant is safe. Canned tomatoes are low FODMAP, though fresh tomatoes have different ratings depending on the variety and serving size. Potatoes in all their forms, white, red, yellow, are consistently low FODMAP and can be eaten freely.
Practical Tips for Meal Planning
Sticking to a base of potatoes, carrots, zucchini, spinach, and bell peppers covers most weeknight meals. These five vegetables work across nearly every cuisine and cooking method, from roasting to stir-frying to adding into soups.
When shopping, buy whole vegetables rather than pre-made vegetable mixes, which often include onion, garlic, or high FODMAP ingredients without clearly labeling them. Frozen vegetables are fine as long as you check the ingredient list for added sauces or seasonings. Plain frozen spinach, green beans, and broccoli florets are all safe and convenient options.
Monash University updated its vegetable ratings most recently in July 2024, revising how fructose levels in vegetables are calculated. If you’re using an older FODMAP list or app, it’s worth checking for current serving size recommendations, as some thresholds have shifted slightly. The Monash FODMAP app remains the most frequently updated and lab-verified resource available.