Low FODMAP Vegetables [List, Recipes, and More]

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low fodmap vegetables

Readers following a low FODMAP diet know that vegetables are a big part of it. But which ones can you eat? And what are some of the best low FODMAP vegetable recipes?

Lindy Health has put together a list of all the low FODMAP vegetables. It provides some delicious recipes for each one.

We’ll answer all of the internet’s questions regarding low FODMAP vegetables and have readers ready to make their low FODMAP diet delicious!

Low Fodmap Vegetables

FODMAPs are a carbohydrate found in vegetables, fruits, grains, and legumes that have been linked to creating excess gas in the body and causing issues like bloating, gas and constipation.

Recent studies have found many of these FODMAPs in so-called “healthy” vegetables.

low fodmap vegetables list

This diet is not for everyone, but a low FODMAP diet has been shown to help treat IBS (irritable bowel syndrome).

So, if you think you might have IBS or have been diagnosed with it, your doctor may suggest trying a low FODMAP diet.

A low FODMAP diet is not forever but a way to help heal the gut. Once the gut has healed, many people can add some of these vegetables to their diet.

So what vegetables are low in FODMAPs and can be eaten on a low FODMAP diet?

Low Fodmap Vegetables List

Finding low FODMAP vegetables can be a bit out of your comfort zone and call for creativity in the kitchen. Still, there are a ton of low FODMAP vegetable options, including:

  • Alfalfa Sprouts
  • Bell Peppers
  • Broccoli (not the stem)
  • Cabbage
  • Carrots
  • BokChoy
  • Potatoes
  • Sweet Potatoes
  • Bean Sprouts
  • Cucumber
  • Zucchini
  • Kohlrabi
  • Mushrooms (Oyster)
  • Green Onions (Tops Only)
  • Parsnips
  • Radish
  • Red Leaf Lettuce
  • Romaine Lettuce
  • Rocket
  • Rutabaga
  • Seaweed
  • Spinach
  • Swiss Chard
  • Taro
  • Tomatillo
  • Water Chestnuts
  • Watercress

High Fodmap Vegetables

Avoiding high FODMAP veggies can be difficult at first, but like anything, once you make it routine, it becomes easier.

High Fodmap Vegetables

FODMAP is an acronym for fermentable oligo-, di-, mono-saccharides, and polyols.

Fermentable 

Oligosaccharides: e.g., Fructans and galactooligosaccharides (GOS), are found commonly in wheat, rye, onions, and certain fruits and vegetables.

Disaccharides: e.g., Lactose mostly found in milk, yogurt, cheese

Monosaccharides: e.g., too much Fructose typically found in fruits like mangos, and sweeteners like agave and honey

And

Polyols: e.g., Sorbitol, Mannitol, Xylitol, Isomalt, most processed sweeteners

These types of carbohydrates can cause stomach and gut issues common for regular people and those with IBS.

Cutting high FODMAP vegetables out of your diet can increase your quality of life whether you have digestive issues, are looking to get fit, or simply want to perfect your diet to help your body run at 100%.

High Fodmap Vegetable List

If you are looking to optimize gut health, lose weight, or perfect your bodybuilding diet, below are some high FODMAP vegetables to avoid:

  • Garlic 
  • Onions
  • Artichoke
  • Asparagus
  • Cassava
  • Cauliflower
  • Celery
  • Broccoli Stems
  • Choko
  • Baked beans
  • Beetroot, fresh
  • Black-eyed peas
  • Broad beans
  • Butter beans
  • Falafel
  • Fermented cabbage
  • Kidney beans
  • Lima beans
  • Leek bulb
  • Mange Tout
  • Split peas
  • Scallions
  • Shallots
  • Taro
  • Mixed vegetables
  • Mung beans
  • Mushrooms
  • Peas, sugar snap
  • Pickled vegetables
  • Red kidney beans
  • Savoy Cabbage

Should Everyone Avoid Fodmap Vegetables?

No, everyone does not need to avoid high FODMAP vegetables. The low FODMAP diet takes dedication and is not the easiest to adhere to long-term.

However, everyone can see benefits when following a low vegetable FODMAP diet.

Trying a low FODMAP diet could be the answer if you are struggling with weight loss, have IBS, or have other digestive issues.

Cutting out high FODMAP vegetables can be difficult, but there are many low FODMAP vegetables to choose from.

Remember, this diet does not need to be a “forever” diet. You can try a low FODMAP diet for a month or two and see how your body feels.

At Lindy Health, we utilize and suggest the Vertical Diet by Stan Efferding to many of our clients. This diet was created by professional bodybuilders, not only for bodybuilders but for anyone who wants their body to run better.

Low Fodmap Vegetable Recipes

One of the most challenging parts of the low FODMAP diet is finding recipes that are both accessible and easy to make at home.

Once you learn which vegetables you can and can’t eat, it becomes simpler to swap in low FODMAP vegetables in your regular recipes.

Here are some low FODMAP vegetable recipes to help make the transition easier:

Monster Mash

Monster Mash is one of the main recipes you will learn to love following the Vertical Diet.

The Monster Mash recipe is versatile and is made of the following easy-to-customize ingredients:

  • Low FODMAP vegetables – red pepper, sweet potatoes, zucchini, carrots
  • Lean Red Meat – Bison, Filet, Low Fat Ground Beef, Ground Turkey, Chicken
  • Low FODMAP Broth/Stock – Chicken Bone Broth, Beef Bone Broth, Vegetable Bone Broth
  • Seasonings – Salt, Pepper, Oregano, Cayenne Pepper, Etc.

The steps to cooking Monster Mash are also pretty standard and simplistic:

  1. Chop up the vegetables to your desired size.
  2. Saute the vegetables in a small amount of olive oil or beef tallow.
  3. Add in the meat and brown.
  4. Add 1 cup of your favorite bone broth
  5. Add seasonings to make your Monster Mash taste great.
  6. Eat and enjoy!

Low Fodmap Vegetable Soup/Broth/Stock

Soups are a great way to get low FODMAP vegetables, protein, and other nutrients.

Low Fodmap Vegetable Soup/Broth/Stock

You can make low FODMAP soups with any type of soft FODMAP vegetables, but we typically suggest using:

Leafy greens – kale, Spinach, lettuce

Root vegetables – potatoes, carrots, turnips

Squash – zucchini, pumpkin, butternut squash

Tomatoes – fresh or canned

Beans – black beans, lentils, garbanzo beans (fermented to lower FODMAPs naturally)

You can add protein sources such as chicken bones, beef bones, tofu, or tempeh.

The key to any outstanding stock or broth is a long cook time. You can use a slow cooker, large stockpot, or Instapot.

Be sure to simmer your soup for at least 8 hours to develop as many flavors as possible.

Frequently Asked Questions

Why Is Sucrose Allowed in the Fodmap Diet?  

Sucrose is a type of sugar that does not contain Fructose. This means it is low FODMAP and can be consumed on the low FODMAP diet. Fructose is the natural enemy of this diet and slows digestion.

Low Fodmap High Fibre Veggies Suggestions?  

There are a few options for high-fiber vegetables that you should be consuming on a low FODMAP diet, including sweet potatoes, red bell peppers, and carrots. The king of high fiber low FODMAP veggies is Spinach, be sure to work this into your new diet.

Which Low Fodmap Vegetables Are the Best for Weight Loss?

The key to weight loss is maintaining a caloric deficit. So, any low FODMAP vegetables that are low in calories, i.e., zucchini, carrots, bell peppers, and controlled amounts of sweet potatoes, will help you achieve your weight loss goals.

Is Vegetable Oil Low Fodmap?

No, vegetable oil is made through a genuinely terrible industrial process that is very hard for the human body to break down. Vegetable oil is on our s*** list, and you can read more on how seed oils are poison.

What Are Some Low Fodmap Vegetable Broths?

While homemade low FODMAP broths are, in our opinion, the most delicious way to get we do have favorite stock available on Amazon:

Is Vegetable Glycerin Low Fodmap

While vegetable glycerin is not professionally tested for FODMAP levels, the experts over at Monash suggest avoiding Glycerin and other additives.

Is Vegetable Stock Low Fodmap 

Vegetable stock can be low FODMAP; as stated above, you just need to select veggies to add that fit this diet.

Is Vegetable Shortening/Starch Low Fodmap

Vegetable shortening is like most other oil options (except for olive oil) and, while low in FODMAPs, is not suitable for the body. Staying as far away from industrial-produced foods and goods is essential for building a healthier lifestyle.

Are Fermented/Pickled Vegetables Low Fodmap

Yes, pickling and fermenting is a great way of removing FODMAPs from food and vegetables. Legumes, for instance, are high in FODMAP content until fermenting overnight, when they are now safe to eat on this diet.

Is Celery Low Fodmap Vegetables 

You can consume a small amount of celery daily without being affected by FODMAPs. If you overeat celery, it becomes harder for your body to digest.

Is Vegeta Low Fodmap 

No, Vegeta, a soup seasoning base, includes onion and garlic powder, which are high in FODMAPs.

Is Vegetable Juice Low Fodmap 

There are no commercially available vegetable juices that are marketed as low FODMAP. It would be possible to make your own at home with a food processor or blender.

Conclusion

So there you have it! The best low FODMAP vegetables to enjoy and the high FODMAP vegetables to avoid on your gut optimization journey.

We hope this article has answered any questions you may have had about which vegetables are safe on a low FODMAP diet.

Be sure to check out our delicious base recipes and let us know what your favorite low FODMAP vegetable dish is.

Do you have a favorite?

Let us know in the comments!

Kate Ross
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Author

Kate Ross

Kate Ross is a nutritionist at Lindy Health who lives in Breckenridge, CO. Kate has a wealth of knowledge about food and nutrition, and she competed as a bodybuilder for over 10 years. She is an avid skier and mountain biker, and she enjoys spending time outdoors with her family and friends.

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