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.
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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.
Get the Ultimate Low FODMAP Diet Guide
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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/
IBS Nutritionist
Hi, I'm Anna Mapson, registered Nutritional Therapist.
I help people with IBS and SIBO get control of unpredictable gut symptoms to find long term relief from painful and embarrassing IBS without restrictive dieting.
I can help you to:
- understand your digestion better, so you recognise your triggers
- eat a well balanced diet, with tasty meals that are simple to prepare
- reintroduce your trigger foods so you can get back to enjoying food again
Find more about my 3 month 1:1 Gut Reset programme.
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Please remove kale from the list. It is extremely fibrous and very hard to digest. Anyone who has IBS D
should definitely avoid kale.
Hi Carol, Kale may be high fibre, but it is considered low FODMAP, and that is what this article is about. Some people with IBS can tolerate higher fibre foods, and where they can they should continue to eat them. Not everyone who has IBS-D needs to avoid kale, but of course if it is a known trigger of your then you can keep it out of your diet.
what does this mean ur just trying to justify your article. articles are fake news
Hello Emilios, this isn’t ‘fake news’. It’s a fact that some people with IBS can tolerate kale, I’m sorry if that’s not the case for you.
Love this. Please send me more fruits and vegetables and portions. Recipes
Hi Grace If you want to learn more about the low FODMAP diet then you might get on well with my Ultimate Guide to the Low FODMAP Diet which includes meal plans, lists of high and low FODMAP foods, and teaches you exactly what to do to follow the diet. https://www.goodnessme-nutrition.com/ultimate-low-fodmap-diet-guide-find-your-ibs-triggers/
Hello thanks for listing these foods! I have been experiencing TERRIBLE bloating for YEARS and did find out about Fodmaps a couple of years😀 ago and am now SO desperate that I want to try it again — see if I can get stable, digestion wise and better results when adhering to it more rigorously! ! ☺️
Good luck with following the diet, if you need any help I have a few podcast episodes that might help – look for the Inside Knowledge for People with IBS to find the FODMAP episodes (it’s free).
Hello I have downloaded the Fodmap app but a little confused. Most of the vegetables marked green say raw. Does this mean they re only low Fodmap if eaten raw.
Hey Norah, Great question!. They say raw because that is how they measured the portion, but actually cooking often reduces the FODMAP element of foods (especially when boiling in water). You can eat cooked veg at the same quantities as it says for raw.
This is so very helpful! I can’t eat anything with belching all day and night with stomach grumbling all night! Hoping this information will help.