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

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 low-FODMAP elimination phase.

This post is the hub reference. Two tables: what you can eat, and what to skip during elimination. Serving size matters, and we flag the vegetables where it flips the answer. For the deeper dive on alliums, see the garlic post and onion post.

The short answer

Carrots, lettuce, red bell pepper, potato, and arugula have no detectable FODMAPs and can be eaten freely. Cucumber (1/2 medium), broccoli heads (3/4 cup / 75g), zucchini, sweet potato, green beans, eggplant, and cauliflower (3/4 cup / 75g) are low FODMAP at modest serves and high at larger ones. Onion, garlic, shallot, leek bulb, mushrooms (most kinds), asparagus, and artichoke are high FODMAP during elimination.

Serving sizes below are approximate and drawn from Monash University's most recent public guidance. Exact gram thresholds get updated periodically as foods are retested. Use the ranges here as a working reference and look up current numbers in the FODMAP Foods 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 gets called out, because it can matter in practice.

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

Where serving size really matters

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

Cauliflower. Long the poster child for mannitol, cauliflower was retested by Monash in 2025 and is now low FODMAP at 3/4 cup (75g). Larger portions climb in fructans, so cauliflower-rice-sized servings still overshoot.

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, because the canning process leaches mannitol into the brine, and the tested serve applies after draining. Weigh the drained serve rather than eyeballing cups.

Celery. Monash's retest puts celery stalks low up to 74g, which is close to two medium sticks. From 75g it turns moderate for mannitol, so a crudité platter piled with sticks can still tip over. Celery lands in broths, stocks, and salads without much thought, so it's worth a rough weigh once.

Beetroot. Beetroot is low FODMAP at 1/2 cup sliced (75g). Larger serves bring in GOS and fructans, so a heaped roasted-beet portion can go high. Canned pickled beetroot has its own 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. Asparagus is high in excess fructose and artichoke in fructans, and for both the low-FODMAP serve is so small it's not practical.

Fennel bulb. More generous than people expect: low at 1 cup sliced (75g), moderate at 145g for excess fructose, and high at 195g once fructans join. 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, 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. The FODMAP Foods app lets you scan a vegetable or search the low FODMAP list for its serving size, so you can check where zucchini, green beans, and cherry tomatoes each land before they pile onto one plate.

When can you eat the "avoid" list again?

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

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

Scan any food, search 1,000+ FODMAP ratings, and know your safe portion with FODMAP Foods.

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