Low-FODMAP Vegetable List: What You Can Eat (With Serving Sizes)

Michael Eisenwasser 11 min read

One of the biggest early fears on the low-FODMAP diet is that you'll be stuck eating nothing but rice and chicken. Vegetables are where that fear lives. Half of them seem to be on the "avoid" list, the other half are fine "but only 52 grams," and you're trying to figure out dinner on a Tuesday night.

This post is the hub reference. Two tables: what you can eat, and what to skip during elimination. We flag where serving size changes the answer, because that's where most mistakes happen. If you want the deeper dive on alliums specifically, see our garlic post and onion post.

The short version

Most vegetables have a low-FODMAP serving size. A shorter list has no detectable FODMAPs at all and can be eaten freely. A smaller list is high FODMAP at any normal portion and should be avoided during the elimination phase.

Serving sizes below are approximate and drawn from Monash University's most recent public guidance. Exact gram thresholds get updated periodically as they retest foods, so the Monash FODMAP app is the authoritative source. Use the ranges here as a working reference and confirm current numbers in the app before you lean hard on a specific portion.

Low-FODMAP vegetables

These are the vegetables Monash rates low FODMAP at typical cooking serving sizes. Some have no detectable FODMAPs at all and can be eaten in generous amounts. Others have a ceiling, and exceeding it pushes the dish into moderate or high territory.

A few notes on this table.

First, "no restriction" doesn't mean infinite. It means Monash's lab testing didn't detect FODMAPs in the portions they tested, so you can eat generous normal-meal amounts without worrying about a threshold. It's still possible to overeat anything.

Second, the exact gram numbers shift. Monash retests foods and occasionally moves a vegetable's ceiling up or down. For the elimination phase, use the current app value. For planning, the ranges above are close enough.

Third, cooking doesn't usually change a vegetable's FODMAP rating, but it can change how much of it you eat. A cup of raw spinach wilts down to a few tablespoons cooked, so it's easy to blow past the cooked threshold without realizing. Weigh the raw portion if you're unsure.

High-FODMAP vegetables

These are the ones to skip during the elimination phase. A few have a very small low-FODMAP serve that we call out, because it can matter in practice.

The pattern here is worth naming. A lot of "high FODMAP" vegetables have a small low-FODMAP window that you can technically fit a bite or two of into a meal. In practice, during the strict 2-to-6-week elimination phase, it's easier to just skip them than to try to dose. Snow peas and sugar snap peas are a good example: five pods is within spec, six is borderline, and you're not going to sit there counting pods at dinner. Save them for reintroduction.

Where serving size really matters

A few vegetables deserve their own attention because they flip fast.

Cauliflower. Often held up as the poster child for "why can't I eat this vegetable," cauliflower is high in mannitol (the M in FODMAP). It turns high fast, and most normal portions are over the tested low-FODMAP cap. It's one to test explicitly in the polyol reintroduction phase rather than trying to sneak it into elimination meals.

Mushrooms. Almost all common mushrooms (button, cremini, portobello, shiitake) are high FODMAP. Oyster mushrooms are the standout low-FODMAP option. Canned champignons are also tolerated by many, the canning process leaches mannitol into the brine, and the tested serve applies after draining. Check the Monash app for the current gram thresholds rather than eyeballing cups.

Celery. Low FODMAP only at a very small portion. A couple of full sticks in a crudité platter is already high FODMAP. This is one of the most common unintentional triggers because celery lands in broths, stocks, and salads without much thought. The current gram cap is in the Monash app; it's smaller than most people expect.

Beetroot. A small serve of fresh raw beetroot is typically low FODMAP; a standard roasted-beet portion is high. Canned pickled beetroot has its own, more generous tested serve. The beet juice in green juices and smoothies is often where people get caught.

Asparagus and artichoke. These are essentially "skip entirely" during elimination. They're both high-fructan vegetables where the low-FODMAP serve is so small it's not practical.

Fennel bulb. Often more generous in serve size than people expect, confirm in the Monash app. Fennel seeds are a separate entry.

Stocking your fridge for elimination

A practical produce list that covers most weeknight cooking:

• Carrots, cucumber, red bell pepper, zucchini (the workhorses)
• A bag of baby spinach and a box of mixed lettuce (salad base)
• Cherry tomatoes (check serve)
• Potatoes or sweet potato (starch)
• Green beans or broccoli florets (cooked sides)
• Oyster mushrooms if you like them
• Scallions (for the greens), chives, ginger (aromatics)

That list covers maybe 80% of what a normal week of cooking needs, with nothing that's going to surprise you.

FODMAP stacking across a meal

One caveat worth repeating. Each of these vegetables is low FODMAP at its listed serve, but FODMAPs stack across a meal. A salad with a full low-serve of zucchini, a full low-serve of green beans, a full low-serve of eggplant, and a handful of cherry tomatoes can land you over threshold even though no single vegetable exceeded its cap. The serve size is per-food; your gut sees the total.

This is especially easy to do with a big mixed roast vegetable tray or a grain bowl with five or six toppings. If a meal is heavier on vegetables, lean into the no-restriction ones (carrots, lettuce, cucumber, potato, parsnip) as the bulk and use the capped ones as accents rather than headliners.

Tracking what you eat alongside how you feel is the fastest way to see where you're stacking. That's the whole reason we're building FODMAP Tracker.

When can you eat the "avoid" list again?

The elimination phase is typically 2 to 6 weeks. After that comes reintroduction, where you test each FODMAP group one at a time. Most of the high-FODMAP vegetables in the table above belong to two groups: fructans (onion, garlic, leek, asparagus, artichoke, cabbage family) and polyols (mushrooms, cauliflower, celery). Sweetcorn sits on its own, depending on the product and serve, the offending FODMAP can be excess fructose, sorbitol, or fructans, so it gets its own test. When you work through those groups, you'll learn your personal tolerance. Many people end up tolerating small cooked portions of several "avoid" vegetables, which widens your everyday menu considerably.

For recipes that put this list into practice, see our low-FODMAP recipes.

Track your symptoms and discover patterns with FODMAP Tracker. Includes a database of 1,000+ foods with FODMAP ratings.