Vegetables — FODMAP Guide
Common vegetables and their FODMAP ratings for IBS management
Low FODMAP (Safe)
No. Monash rates common bok choy as low-FODMAP at 75g, roughly a cup of chopped leaves and stems, and it stays low at larger servings than most of its brassica relatives. That makes it unusually useful: it is the green vegetable that survives a low-FODMAP stir-fry intact, where broccoli and cabbage both hit their limits at 75g and snow peas run out after five pods.
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. Eggplant (aubergine) is low-FODMAP at 75g (about 1 cup diced) and generally well-tolerated by people with IBS. It is one of the best low-FODMAP vegetables for Mediterranean and Asian cooking. Prepared dishes are usually safe if made without garlic or onion.
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 — not the green tops. The dark green tops of spring onions and scallions are low-FODMAP at standard serving sizes and one of the best onion-flavor substitutes on the low-FODMAP diet. The white bulb is high in fructans and should be avoided during elimination.
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. Lettuce is one of the most reliably low-FODMAP vegetables there is — Monash rates iceberg, butter, cos/romaine and radicchio as low-FODMAP at a standard 75g serving. If a salad triggers you, the lettuce is almost never the culprit. Look instead at the onion, the dressing, the croutons, or the sheer volume of raw vegetables in the bowl.
No. Monash rates olives as low-FODMAP at a standard serving of about 15 green olives, and black olives behave the same way, which makes them one of the few genuinely salty snack foods available during elimination. The catch is almost never the olive — it is what the olive is sitting in. Garlic-stuffed olives, onion-marinated deli olives and tapenade all carry fructan loads that the plain fruit does not.
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. 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 colour, and this one changed. Monash retested capsicum and downgraded it from unlimited: red is low-FODMAP at only 43g (about a third of a cup) and tests high for excess fructose by 75g — one cup. Green is far more forgiving, low at 75g and not high until around 310g. Yellow and orange have never been tested. If you have been treating all peppers as a free food, red is the one to rein in.
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 on portion. Brussels sprouts are moderate-FODMAP: 2 sprouts (~38g) stay safe, but a normal side dish (6+ sprouts) is high in fructans and will trigger symptoms in most people with IBS. Roasting or grilling does not change the FODMAP content.
It depends on portion. Butternut squash is moderate-FODMAP at 45g (about ¼ cup diced) and safe at that serving. Larger portions climb quickly into high-FODMAP due to mannitol and fructans. Roasted or puréed dishes often use much more than the safe amount.
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 how much of the tin you use, but this is the good news in the tomato family: Monash rates canned tomatoes in juice low-FODMAP at 100g, moderate at 138g and high at 186g. That is noticeably more generous than fresh — common tomato gets 65g and cherry only 45g — which makes canned the sensible base for sauces. The catch is that a standard 400g tin split between two people is 200g each, already past the high threshold.
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, and the number is smaller than almost anyone expects: Monash rates cherry tomatoes low-FODMAP at 45g, which is about three tomatoes. They reach moderate at 60g and high at 75g — roughly five. Cherry tomatoes are tighter than common tomatoes, which get 65g, and they are the easiest tomato to overshoot because they are eaten whole, by the handful, straight from the punnet.
It depends on the portion. Monash rates fresh fennel bulb low-FODMAP at 1/2 cup sliced (48g), and a full cup moves into moderate for fructans — which matters, because a cup is an entirely normal amount of fennel to put in a salad or roast as a side. Fennel seeds and fennel tea are a separate matter and are low-FODMAP at the quantities anyone uses them.
It depends on the portion, and the safe one is smaller than most people expect. Monash rates green peas as low-FODMAP only at about 1 tablespoon (15g); a normal side serving climbs into moderate and then high territory on GOS. Peas are technically a legume rather than a vegetable, which is exactly why they behave like beans.
It depends on portion. Fresh pumpkin flesh is moderate-FODMAP: 45g (~⅓ cup mashed) stays safe, but a typical pumpkin soup or slice of pumpkin pie contains 150g+ and will trigger symptoms. Canned pumpkin has the same portion limit. Sugar pumpkin and Japanese kabocha follow the same rules.
It depends. Monash rates snow peas as low-FODMAP at 5 pods (about 16g) and high above that, which makes them one of the tightest portion limits in the vegetable aisle. The problem is that 5 pods is a garnish, not a side dish — a normal handful in a stir-fry is three or four times that. Snow peas also carry two FODMAP groups at once, fructans and mannitol, so they stack quickly against anything else on the plate.
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.
It depends on the type and the amount, and the numbers moved. Monash retested tomatoes and they are no longer unlimited: a common tomato is low-FODMAP at 65g, which is about half a medium one, and moderate by 75g. Cherry tomatoes are tighter still at 45g — roughly three. Canned tomatoes are the most generous at 100g. Plenty of older low-FODMAP guidance still calls tomatoes a free food, and that is out of date.
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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