Confused about which vegetables are low FODMAP? Dealing with IBS can throw some serious curveballs into your meal planning, right? But don’t worry, you can still include lots of veg in your meals.

I’m here to dish out some tasty tips on navigating the low FODMAP diet with a bunch of veggie goodness. Ready to veg out?

Recap on the low FODMAP diet

FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols) are short-chain carbohydrates that can trigger digestive discomfort in some people with IBS.

FODMAP restriction phase

The low FODMAP diet involves restricting these fermentable carbohydrates to reduce symptoms such as bloating, gas, and abdominal pain. Follow this restriction phase for only 2-6 weeks. Longer might cause deficiencies or reduce your important gut bacteria.

1 Potatoes are low FODMAP

Potatoes are a versatile and nutritious staple in the low FODMAP diet. Whether baked, mashed, or roasted, potatoes are well-tolerated by most individuals with IBS. They are rich in carbs, vitamins, and minerals. 

And despite what years of diet culture might have you believe, potatoes aren’t bad for you. They are a great source of vitamins. Cooked cooled potatoes are a good source of resistant starch, another way to feed your gut bacteria. 

2 Green Beans

Green beans are low in FODMAPs and high in dietary fibre. This makes them an excellent choice for those following the low FODMAP diet. They can be enjoyed steamed, sautéed, or added to salads for a crunchy texture and vibrant flavour.

Green beans are classed as moderate in FODMAPs (on of the polyols called Sorbitol) from around 120g per meal. 

3 Carrots are a good low FODMAP staple

Carrots are rich in beta-carotene and low in FODMAPs, making them a colourful and nutritious addition to the low FODMAP diet.

Whether eaten raw as a snack or cooked in soups and stews, carrots provide essential vitamins and minerals without triggering IBS symptoms.

4 Bok Choy – perfect for low FODMAP stir fries

Bok choy, also known as Chinese cabbage, is a low FODMAP vegetable that adds a unique taste and texture to stir-fries and soups. It is rich in vitamins A, C, and K.

This means it’s a nutrient-dense option for individuals with IBS looking to incorporate more variety into their diet.

5 Edamame beans

One of the standout features of edamame beans is their high protein content. They have lots of plant-based protein. Therefore, this makes them a great choice for vegetarians and vegans. 

There are classed as a moderate serving of FODMAPs at 210g which is a big portion for one meal.

6 Bean Sprouts

Bean sprouts are low in FODMAPs and contain protein, making them a nutritious choice for those following the low FODMAP diet. They can be added to salads, stir-fries, or used as a crunchy topping for soups and wraps. 

7 Spinach and leafy greens

Spinach is a low FODMAP leafy green vegetable that is packed with essential nutrients such as iron, calcium, and vitamin K.

You can eat it raw in salads or cooked in omelettes and casseroles. Spinach is a versatile ingredient that can easily be incorporated into the low FODMAP diet.

Additional low FODMAP vegetables

In addition to these veggies, there are several other low FODMAP options that can be enjoyed on the restriction part of the low FODMAP diet. These include:

• Green Pepper
• Parsnips
• Cucumbers
• Courgette
• Kale
• Swiss Chard

You should be able to find vegetables to suit you (if you like veg), whatever flavours and textures you prefer.

FODMAP update on vegetables

In May 2025 more vegetables were added to the low FODMAP list by the Monash University. At a normal serving size of around 80g these were also classified as low FODMAP

• cauliflower
• cabbage (red & savoy)
• Brussel sprouts
• beetroot

Some people might be surprised to see these vegetables on the list. If you’ve previously avoided them because they were high FODMAP, you could take time to do another reintroduction test to see how you fair now.

Mix with tofu

Many of these vegetables I’ve mentioned above go well with a stir fry or Asian style cooking. You can also enjoy tofu on the low FODMAP diet.  This is a great way to get protein with some fibre. 

If you’d like to see a range of healthy low FODMAP meals, you can download my meal plan for IBS – 7 Day low FODMAP meal plan.

What about low FODMAP fruits?

If you’re wondering what fruit you can enjoy on the low FODMAP diet, I have another post about low FODMAP fruits you can enjoy during the restriction phase. 

Read more here https://www.goodnessme-nutrition.com/fodmap/fruit-ibs-what-to-eat/