FODMAP FOOD LIST FOR VEGETABLES

Use this quick guide to find low FODMAP vegetables.

QUICK REFERENCE GUIDE
RED
= HIGH FODMAP (AVOID INTAKE)

ORANGE = MODERATE AMOUNTS OF FODMAPS (LIMIT INTAKE)
GREEN = LOW FODMAP (SAFE TO EAT)

FRESH VEGETABLES
Alfalfa
Artichoke, globe
Artichoke, hearts, canned
Artichoke, jerusalem
Asparagus
Aubergine (Egg plant)
Bean sprouts
Beans, green (French beans)
Beetroot
Bell pepper, green
Bell pepper, red
Bok choy
Broccoli – click here for more details
Brussels sprouts
Butternut squash – click here for more details
Cabbage, common
Cabbage, red
Cabbage, savoy
Capsicum, green
Capsicum, red
Carrot
Cassava
Cauliflower
Celeriac
Celery – click here for more details
Chicory leaves
Chilli, green
Chilli, red
Chives
Cho cho
Choko
Choy sum
Collard greens
Corn, sweet
Courgette (zucchini)
Cucumber, common
Eggplant (Aubergine)
Endive, leaves
Fennel, bulb
Fennel, leaves
Gai lan
Galangal
Garlic
Ginger, root
Kale
Karela
Leek
Leek, bulb
Leek, leaves
Lettuce, butter
Lettuce, iceberg
Lettuce radicchio
Lettuce, red coral
Lettuce rocket
Mange tout
Mushroom, button
Okra
Onion, shallots
Onion, spanish
Onion, spring, bulb
Onion, spring, green, tops only
Onion, white
Parsnip
Peas, snow
Peas, sugar snap
Peas, thawed
Potato, sweet
Potato, unpeeled
Pumpkin, butternut – click here for more details
Pumpkin, kabocha (also known as jap or Kent) – click here for more details
Radish
Silverbeet
Spaghetti squash, cooked
Spinach, baby
Squash
Swiss chard
Taro
Tomato, canned
Tomato, cherry
Tomato, common
Tomato, roma
Turnip
Water chestnuts
Witlof
Yam
Zucchini (courgette)

PROCESSED VEGETABLES
Callaloo, tinned in brine
Olives, black, pitted
Olives, green, pitted
Pumpkin, canned – click here for more details
Seaweed (nori)
Sun-dried tomatoes, semi – click here for more details