In this blog, I have created an overview of low FODMAP vegetables and in which amounts you can eat them. And I give tips for eating enough veggies when following this diet.

Good to know

Low FODMAP amounts for foods change regularly. I try to update this list regularly, but can’t be 100% sure that everything is correct at all times.

To make sure that you are always using the right low FODMAP amounts, I strongly advise downloading the Monash University FODMAP app.

In this app, you can always find the latest information on which foods are low in FODMAPs and in which amounts you can eat them.

What vegetables can you eat on the low FODMAP diet?

It is important to know that foods can be low in FODMAPs in a certain serving, but your serving becomes higher in FODMAPs when you consume a larger amount.

For example, 50 grams of zucchini is a safe serving. But when you consume 85 grams, your serving is high in fructans and can cause symptoms.

For that reason, it is important to always check the low FODMAP serving size for vegetables. If you find a FODMAP food list on the internet that only lists low FODMAP vegetables without mentioning a serving size, don’t use it.

The information is then incomplete, and consuming too much of a certain FODMAP group can cause symptoms.

Below, I have created two lists, one with veggies that you can eat in relatively large servings. And one with veggies that you have to be a bit more careful with, but can still be enjoyed in a small serving.

Note: the Monash University app gives a safe serving size of a product and then usually shows an amount in which the food contains a moderate amount of FODMAPs.

Combining different vegetables in one meal

The Monash University app provides a safe serving size of a food per meal. This means that if there are about 3–4 hours between meals, you can eat that food again at the next meal, even if it is only limited low FODMAP.

In addition, Monash University has determined the safe “green” servings of foods rather conservatively so you safely can combine them several servings of vegetables within a meal. This is also explained in the app. You can combine several green servings of different foods.

Monash University also indicates that the yellow or amber servings are often still tolerated by many people. However, during the elimination phase, it is recommended to be cautious with these.

For example, a green serving of eggplant is 75 grams, and an amber serving is 178 grams. A safe serving of green bell pepper is 75 gram,s and an amber serving is 250 grams.

So, you can combine 75 grams of eggplant and 75 grams of green bell pepper in a dish, and if you want to add a third vegetable, that will most likely still be fine.

If that goes well, you could also test combining, for example, 75 g of green bell pepper with 150 g of eggplant in one meal, because that still falls within the “green amounts.” But I would only do this during the elimination phase if you already know that the first combination works well for you.

For most vegetables, you’ll see that the initial safe serving is around 75 grams. I like to combine about three types of vegetables in a meal, so I end up with around 200 grams of vegetables per meal.

Vegetables that can be eaten in large amounts

Below you can find an overview of low FODMAP vegetables that you can eat in large amounts. These vegetables can easily be used to make up your main serving of veggies in a meal:

• Alfalfa: 75 g
• Arugula: up to 500 g
• Eggplant: 75 g
• Bamboo shoots: up to 500 g
• Bell pepper, green: 75 g
• Broccoli, florets only: 75 g
• Carrots: up to 500 g
• Celeriac (celery root): 75 g
• Kale: 75 g
• Cauliflower: 75 g
• Beets: 75 g
• Corn kernels, canned: 75 g
• Cucumber: 75 g
• Edamame beans: 75 g
• Endive: up to 500 g
• Leek, green part only: up to 500 g
• Lettuce, e.g. iceberg: 75 g
• Mushrooms, canned: 75 g
• Oyster mushrooms: 75 g
• Olives, black and green: up to 500 g
• Scallion (green onion), green part only: 75 g
• Green beans: 75 g
• Parsnip: up to 500 g
• Potatoes: up to 500 g
• Snow peas or sugar snap peas: 75 g
• Pumpkin, kabocha: 75 g
• Pumpkin, canned: up to 75 g
• Radishes: up to 500 g
• Spaghetti squash: 75 g
• Spinach: up to 500 g (no baby spinach)
• Brussels sprouts: 75 g
• Belgian endive (witloof): 75 g
• Bok choy: 75 g
• Cabbage, white: up to 75 g
• Cabbage, red: up to 75 g
• Cassava: up to 75 g
• Fennel: up to 75 g
• Sweet potato: up to 75 g
• Tomatoes, canned: up to 100 g

Vegetables that can be eaten in smaller amounts

Below you can find an overview of vegetables that have a low FODMAP amount, but that can’t be eaten in large servings.

You can use these vegetables combined with other vegetables in a meal to reach your daily amount of veggies:

• Asparagus, green (white is not tested): up to 42 g
• Artichoke hearts, canned: up to 50 g
• Celery: 51 g
• Bell pepper, red: up to 43 g
• Bell pepper, orange: up to 38 g
• Bell pepper, yellow: up to 35 g
• Pumpkin, butternut: up to 63 g
• Pumpkin, sugar: 46 g
• Zucchini: up to 65 g
• Peas, canned: up to 54 g
• Tomato, regular: up to 65 g
• Tomato, cherry: up to 45 g
• Tomato, roma: up to 48 g

As you can see, there are still plenty of veggies that you can enjoy!

Vegetables that should be avoided

Unfortunately, some vegetables can be better avoided when you are still in the elimination phase of the low FODMAP diet.

These are vegetables that don’t have a low FODMAP serving or a serving so small that you cannot really use it in a meal:

• Garlic
• Leek, bulb
• Mushrooms (button, portobello, shiitake, chanterelle)
• Onion (red, white, shallot)
• Sauerkraut (fermented white cabbage)

In the reintroduction phase of the diet, you are going to reintroduce each FODMAP group one by one. After that, you can hopefully add some of these vegetables back into your diet.

How do you eat enough vegetables on the low FODMAP diet?

My two most important tips for eating enough vegetables on the low FODMAP diet are:

• Spread your vegetable intake over the day. For example: add some veggies to your lunch and dinner. And eat some vegetables as a snack.
  
  Check out my blog about low FODMAP snacks for some inspiration.
  
• Combine different vegetables in one meal. And pick veggies that contain different FODMAP groups.

You can read more tips on eating enough vegetables in this blog.

Vegetable recipes

Need some inspiration to start eating your low FODMAP veggies? Check out these recipes:

• Oven-roasted low FODMAP vegetables
• Oven-roasted carrots, parsnip & sweet potato
• Low FODMAP carrot salad
• Grilled eggplant with tomatoes and feta
• Low FODMAP muhammara (grilled bell pepper spread)
• Low FODMAP Asian-style salad
• Coleslaw with mayonnaise dressing

Soups are also a great way to consume some extra vegetables. Check out all low FODMAP soup recipes for some ideas.