Vegetables — FODMAP Guide
Common vegetables and their FODMAP ratings for IBS management
Low FODMAP (Safe)
No. Bell peppers (capsicum) are considered low-FODMAP and are generally safe for people with IBS in standard serving sizes. All colors — red, green, yellow, and orange — are well tolerated. Most people can enjoy them freely without experiencing bloating, gas, or other digestive symptoms.
No. Carrots are considered low-FODMAP and are generally safe for people with IBS at all portion sizes. They are one of the most reliable safe vegetables on a low-FODMAP diet. Most people tolerate them well whether raw, cooked, or steamed, without experiencing bloating or other digestive symptoms.
No. Chives are considered low-FODMAP and are generally safe for people with IBS when used in standard serving sizes (about 1 tablespoon). They provide a mild onion-like flavor without the high fructan content of onions or garlic. Most people tolerate them well as a garnish or seasoning.
No. Sweet corn is low-FODMAP and safe for IBS at up to half a cob or half a cup of kernels (about 75g) per serving. Corn is primarily starch-based with minimal fermentable sugars. Popcorn is also low-FODMAP at up to 7 cups popped. Avoid corn on the cob with garlic butter.
No. Cucumber is low FODMAP and well tolerated by most people with IBS. A standard serving of about 75g (one-third of a cucumber) is safe, and even larger portions are unlikely to cause issues. Cucumber is hydrating and makes an excellent base for IBS-friendly salads and snacks.
No. Green beans are low-FODMAP and safe for IBS at up to 75g (about 12 beans) per serving. Unlike mature beans and legumes, green beans are picked before the seeds develop significant FODMAP content. They are one of the few 'beans' that are safe on the low-FODMAP diet.
No. Kale is a low-FODMAP leafy green that is safe for people with IBS at a standard serving of 1 cup (67g). It is nutrient-dense and provides fiber, vitamins, and minerals without contributing significant fermentable carbohydrates.
No. Dill pickles are low FODMAP at 1 medium pickle (about 65g) and are generally well tolerated by people with IBS. Like sauerkraut, the fermentation process reduces FODMAP content. However, sweet pickles containing high-fructose corn syrup should be avoided.
No. Potatoes are considered low-FODMAP and safe for people with IBS at virtually any portion size. They contain no significant FODMAPs whether boiled, baked, mashed, or roasted. Potatoes are one of the most reliable safe staple foods on a low-FODMAP diet and are well tolerated by most people.
No. Sauerkraut is low FODMAP at up to 1 cup (about 150g) and is generally well tolerated by people with IBS. The fermentation process breaks down the FODMAPs naturally present in raw cabbage, making sauerkraut a safer choice. It also provides beneficial probiotics that may support gut health.
No. Spinach is low-FODMAP and safe for IBS at up to 1.5 cups (about 75g raw or cooked) per serving. It is one of the most nutritious low-FODMAP vegetables, rich in iron, folate, and vitamins A and K. Both raw and cooked spinach are well-tolerated by most IBS patients.
No. Fresh tomatoes are low-FODMAP and safe for IBS at up to one medium tomato (about 75g) per serving. Cherry tomatoes, Roma tomatoes, and canned diced tomatoes are all safe. The acidity may bother some people with reflux, but this is unrelated to FODMAPs. Avoid tomato sauces with added garlic and onion.
No. Turnip is a low-FODMAP root vegetable that is generally well tolerated by people with IBS. A standard serving of 1 cup (130g) is considered safe during all phases of the low-FODMAP diet. Turnips are a versatile substitute for higher-FODMAP root vegetables like celeriac.
No. Zucchini (courgette) is considered low-FODMAP and is generally safe for people with IBS when eaten in moderate portions (up to about 65g per sitting). It is one of the most well-tolerated vegetables on a low-FODMAP diet. Very large servings may still cause minor discomfort in some sensitive individuals.
Moderate FODMAP (Portion-Dependent)
It depends on the portion. Two slices of canned beetroot (about 20g) are low FODMAP, but larger servings contain enough fructans to trigger IBS symptoms. Fresh beetroot follows similar limits. Be cautious with beetroot juice, which concentrates the FODMAPs significantly.
It depends on the portion size. Broccoli is low-FODMAP in small servings (about 3/4 cup or 75g of heads) and generally tolerated by most people with IBS at that amount. However, larger portions become moderate to high in fructans and sorbitol, which can trigger bloating and gas.
It depends. Cabbage is low-FODMAP at up to three-quarters of a cup (75g), but larger portions become moderate to high in fructans and sorbitol. Common cabbage and red cabbage have similar FODMAP profiles. Cooking cabbage may improve tolerance. Savoy cabbage tends to be slightly higher in FODMAPs.
It depends on the portion size. Cauliflower is low-FODMAP in small servings (up to 1/2 cup or 65g) and generally tolerated by most people with IBS at that amount. However, larger portions become moderate to high in mannitol and sorbitol, which can trigger bloating, gas, and abdominal discomfort.
Sometimes. Celeriac is moderate FODMAP due to its mannitol content. It is safe in small portions of up to half a cup diced (about 75g), but larger servings become high FODMAP and may trigger symptoms. It can be a useful root vegetable in the low-FODMAP diet when portioned carefully.
It depends on the portion size. Celery is low-FODMAP in small servings (less than 10cm of stalk, about 20g) and generally tolerated by most people with IBS at that amount. However, larger portions become moderate to high in mannitol, which can trigger bloating, gas, and abdominal discomfort.
It depends on the portion size. Sweet potato is low-FODMAP in small servings (about 1/2 cup or 70g) and is well tolerated by most people with IBS at that amount. However, larger portions become moderate to high in mannitol, which can trigger bloating, gas, and digestive discomfort.
High FODMAP (Avoid or Limit)
Yes. Artichokes are high FODMAP due to very high fructan content — both globe and Jerusalem artichokes are significant IBS triggers. There is no established safe serving size. They are also a common hidden ingredient in dips, pasta sauces, and Mediterranean dishes, so always check labels.
Yes. Asparagus is high in fructans and excess fructose, making it a common IBS trigger even at small portions. Eating more than one spear can provoke bloating, gas, and abdominal discomfort. It should be avoided during the elimination phase, with green beans or zucchini used as alternatives.
Yes. Garlic is one of the highest-FODMAP foods due to its concentrated fructan content. Even a single clove (3g) can trigger bloating, gas, and cramping in people with IBS. There is no safe serving size according to Monash University. Garlic-infused oil is the recommended alternative, as fructans don't dissolve in fat.
Yes. The white bulb of leek is high in fructans and can trigger IBS symptoms such as bloating and abdominal pain. However, the dark green leaves are low-FODMAP and can be used safely in soups and stocks. Limit consumption to the green portions only during the elimination phase.
Yes. Most mushroom varieties are high in polyols (mannitol and sorbitol), making them a common IBS trigger. Even moderate portions can cause bloating, gas, and diarrhea. Oyster mushrooms and canned champignon mushrooms are the lowest-FODMAP options if you want to include mushrooms in your diet.
Yes. Onions are one of the most common IBS triggers due to their very high fructan content across all varieties — white, red, brown, and spring onion bulbs. Even small amounts used in cooking can cause significant bloating, gas, and pain. Use the green tops of spring onions as a safe alternative.
Yes. Shallots are high in both fructans and GOS, making them a double FODMAP trigger that can cause significant bloating, gas, and cramping. Even small amounts in cooking should be avoided during the elimination phase. Garlic-infused oil or the green part of spring onions are safer flavor alternatives.
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