If you’ve recently started a low FODMAP diet, you’ve probably found yourself asking, “Which vegetables can I actually eat?” If so, you’re certainly not alone.
For many people with irritable bowel syndrome (IBS), vegetables can feel surprisingly confusing.
Some are naturally low in FODMAPs, others are suitable only in certain portions, and a few are best avoided during the elimination phase. This can quickly become overwhelming!
The good news? Following a low FODMAP diet doesn’t mean avoiding vegetables altogether. In fact, there are plenty of nutritious, colourful and delicious low FODMAP vegetables that can still be part of your meals.
The key is understanding which vegetables are suitable and how much to eat.
In this guide, we’ll explore 25 suitable low FODMAP vegetables, explain why low FODMAP vegetable portions matter, and share practical tips to help you enjoy a varied, balanced diet while managing IBS symptoms.
Research suggests that more than 70% of people with IBS may experience an improvement in symptoms when following a dietitian-led low FODMAP diet.1
Because it’s a therapeutic diet rather than a lifelong eating plan, it should be completed with support from a registered dietitian.1,2
Table of Contents
What are low FODMAP vegetables?
Firstly, FODMAPs are a type of carbohydrate found in many everyday foods, including some vegetables.
In people with IBS, these carbohydrates may be poorly absorbed in the gut, and may contribute to symptoms such as bloating, abdominal pain, wind, diarrhoea or constipation2,3,4.
However, this doesn’t mean vegetables are the problem. Many vegetables are naturally low in FODMAPs, while others are perfectly suitable when eaten in the right portions.
The aim of the low FODMAP diet isn’t to remove healthy foods forever. Instead, it’s a short-term approach designed to identify your personal food triggers before foods are gradually reintroduced where possible.1
IBS is thought to affect around 10–15% of adults worldwide4, making it one of the most common digestive conditions.
The good news is that, with the right guidance, many people find they can enjoy a wide variety of vegetables while keeping symptoms under control.
If you’re also wondering which fruits are suitable, take a look at our guide to Low FODMAP Fruits or information about Bananas and IBS.
Why do low FODMAP vegetable portions matter?
One of the most common things we explain to clients is that the low FODMAP diet isn’t about creating a long list of foods to avoid. It’s about knowing what you can eat, right?
More often than not, it’s the portion size that makes the difference.
Many vegetables remain low FODMAP in smaller servings but become higher in FODMAPs when eaten in larger amounts.
The Monash University FODMAP App is considered the gold standard for checking serving sizes because foods are laboratory-tested and recommendations are regularly updated as new evidence becomes available3.
25 low FODMAP vegetables and their portion sizes
There are plenty of suitable low FODMAP vegetables to enjoy.
You can use the table below as a starting point and check the latest Monash University FODMAP App for the most up-to-date certified portion sizes, as these may change over time.3
| Vegetable (raw form) | Low FODMAP portion (Monash App) | |
| 1 | Aubergine | 75g (1 cup) |
| 2 | Asparagus | 42g (3 spears) |
| 3 | Bamboo shoots | 45g (1/3 cup) |
| 4 | Bell pepper (red) | 43g (½ cup) |
| 5 | Bell pepper (green) | 75g (1 cup) |
| 6 | Bok choy (pak choi) | 75g (1 cup) |
| 7 | Brussel Sprouts | 75g (approx 4) |
| 8 | Butternut squash | 63g (1/3 cup) |
| 9 | Carrot | 75g (1 small or ½ medium) |
| 10 | Cauliflower (white) | 75g (¾ cup) |
| 11 | Cabbage (savoy) | 75g (¾ cup) |
| 12 | Cabbage (red) | 75g (¾ cup) |
| 13 | Cucumber | 75g (1/3 medium or ½ cup diced) |
| 14 | Green Beans | 75g (15 approx) |
| 15 | Kale | 75g (½ cup) |
| 16 | Leek | 75g (1 cup) green leaves only |
| 17 | Leek bulbs | 14g (2 tablespoons) white bulbs only |
| 18 | Parsnip | 75g (1 medium) |
| 19 | Radish | 75g (4 medium) |
| 20 | Sugar Snap Peas | 75g (25 pods or ¾ cup) |
| 21 | Peas (frozen) | 54g (1/3 cup) |
| 22 | Spinach | 75g (1 ½ cups) |
| 23 | Swede | 75g (¼ medium or 1/3 cup) |
| 24 | Turnip | 75g (½ medium) |
| 25 | Water chestnuts | 75g (1/3 cup) |
As long as you stick to Monash’s recommended portions, these vegetables are suitable and can be included in your meals when following the low FODMAP diet.
Low FODMAP vegetables to be cautious with
One of the most reassuring things to remember is that very few vegetables are completely off limits.
The most common types of FODMAPs found in vegetables are fructans, polyols and GOS (galacto-oligosaccharides).5
Vegetables such as broccoli, beetroot, cauliflower, asparagus and sweetcorn can often still be enjoyed, but they simply need a little more attention to portion size3.
Mushrooms are another food that commonly causes confusion because different varieties have very different FODMAP levels. If you’d like to learn more, read our guide to Are Mushrooms Low FODMAP which includes a breakdown of many specific mushrooms.
Edamame, too, is another food that often causes confusion, as it contains soy. Our guide specifically on Is Edamame Low FODMAP has the answer and further information.
Onion and garlic, however, are high in FODMAPs and should be avoided during a low-FODMAP diet. You can find alternatives such as garlic-infused oil or onion-infused oil, which make great substitutes as they still provide the flavour to your meals.3
Simple ways to enjoy more low FODMAP vegetables
Following a low FODMAP diet doesn’t have to mean eating the same meals every day. A few simple tips can make it much easier to include a wider variety of vegetables.
- Choose low-FODMAP vegetables in different colours throughout the week to increase the range of nutrients you get.
- Frozen low-FODMAP vegetables are just as nutritious as fresh ones and can be a great option when you’re short on time.
- Build meals around suitable low-FODMAP vegetables rather than focusing on foods to avoid.
- Check serving sizes before increasing portions, especially if you’re combining several moderate-FODMAP foods in a single meal.
- Remember that the elimination phase is only short-term. Reintroducing foods systematically with a registered dietitian helps identify your personal triggers while supporting a more varied diet long term.1
- If you’re struggling to get variety in your low FODMAP diet, you can also read the 5 Best Foods to Eat for IBS.
Need some more inspiration? Our Low FODMAP Breakfast Ideas blog includes 12 delicious recipes to get you started.
Frequently asked questions
Are all vegetables low FODMAP?
No. While many vegetables are naturally low in FODMAPs, others become higher in FODMAPs when larger portions are eaten. That’s why checking serving sizes is so important3.
Can I eat unlimited low FODMAP vegetables?
Not necessarily. Even vegetables classified as low FODMAP have recommended serving sizes, and everyone’s tolerance is slightly different.
What’s the best resource for checking portion sizes?
The Monash University FODMAP App remains the most reliable resource because it provides laboratory-tested serving sizes that are regularly updated3.
Can I eat low FODMAP vegetables on a plant-based diet?
Yes, you can! Stick to the recommended portion guidance by Monash University.
If you’re following a plant-based diet, you may also find our page on Low FODMAP Plant-Based Protein Sources or our guide on IBS and Vegan Diets useful.
Should I follow a low FODMAP diet without a dietitian?
The low FODMAP diet is designed to be followed in stages and isn’t intended as a long-term restrictive diet. Working with a dietitian can help you identify your personal triggers while keeping your diet balanced and nutritionally complete.1,2
You can book a free discovery call to discuss how we can support you.
The takeaway on low FODMAP vegetables
Following a low FODMAP diet doesn’t mean saying goodbye to vegetables.
With the right information, you can continue to enjoy a wide range of low FODMAP vegetables as part of a colourful, balanced diet.
Rather than focusing on restriction, focus on choosing the right portions of low-FODMAP vegetables for you.
Not sure whether IBS could be contributing to your symptoms? Start by taking our IBS Quiz.
If you’re finding the low-FODMAP diet confusing or you’re unsure how to navigate the reintroduction phase, you don’t have to do it alone.
Our specialist dietitians can help you identify your triggers, improve your symptoms and build a way of eating that works for your lifestyle.
If you’d like to learn more about how we work, you can read What Is a Dietitian? or, for personalised support, you can also book your discovery call online.
References
- Black CJ, Staudacher HM, Aziz I, et al. Efficacy of dietary interventions in irritable bowel syndrome: a systematic review and network meta-analysis. Lancet Gastroenterol Hepatol. 2025. Available from: https://pubmed.ncbi.nlm.nih.gov/41011418/
- National Institute for Health and Care Excellence (NICE). Irritable bowel syndrome in adults: diagnosis and management (CG61). Available from: https://www.nice.org.uk/guidance/cg61
- Monash University. The Monash FODMAP Diet App. Available from: https://www.monashfodmap.com/ibs-central/i-have-ibs/get-the-app/
- NHS. Irritable bowel syndrome (IBS). Available from: https://www.nhs.uk/conditions/irritable-bowel-syndrome-ibs/
- Black CJ, Ford AC, et al. Efficacy of a low FODMAP diet in irritable bowel syndrome: systematic review and meta-analysis. Gut. 2020. Available from: https://pubmed.ncbi.nlm.nih.gov/32965895/
