Vegetables FODMAP Guide

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Low

Dumplings, potato / Knödel, cooked

Vegetables

Listed serving: 1 serve (2 dumplings)

Low

Edamame / Immature soybeans, shelled, frozen

Vegetables

Listed serving: 1 serve (½ cup)

Low

Endive, curly, raw

Vegetables

Listed serving: 1 serve (7 leaves)

Low

Fennel (bulb only), raw

Vegetables

Listed serving: 1 serve (¾ cup)

Low

Fennel (leaves only), raw

Vegetables

Listed serving: 1 serve (3 tablespoons)

Low

Fungus, white back black, dried

Vegetables

Listed serving: 1 serve (½ cup)

Low

Gai lan / Chinese broccoli, raw

Vegetables

Listed serving: 1 serve (1 cup)

Low

Galangal, peeled, raw

Vegetables

Listed serving: 1 serve (1 piece)

Low

Garlic, pickled in vinegar, drained

Vegetables

Listed serving: 1 serve (1 clove)

Low

Gherkins, pickled in vinegar, drained

Vegetables

Listed serving: 1 serve (3 pieces)

Low

Ginger, root, peeled, raw

Vegetables

Listed serving: 1 serve (1 teaspoon)

Low

Gourd, apple / Punjabi tinda, frozen

Vegetables

Listed serving: 1 serve (½ cup)

Low

Gourd, bitter / karela, frozen

Vegetables

Listed serving: 1 serve (½ cup)

Low

Gourd, pointed / parval, frozen

Vegetables

Listed serving: 1 serve (½ cup)

Low

Gourd, spiny / Indian teasel / Kantola, frozen

Vegetables

Listed serving: 1 serve (½ cup)

Low

Heart of Palms, canned in brine, drained

Vegetables

Listed serving: 1 serve (½ cup)

Low

Herb, chives, fresh

Vegetables

Listed serving: 1 serve (1 tablespoon)

Low

Jalapeño, pickled in vinegar, drained

Vegetables

Listed serving: 1 serve (1 tablespoon)

Low

Jicama, peeled, raw

Vegetables

Listed serving: 1 serve (1/3 cup)

Low

Kale, preserved in brine, drained

Vegetables

Listed serving: 1 serve (½ cup)

Low

Kale, Tuscan, raw

Vegetables

Listed serving: 1 serve (½ cup)

Low

Kohlrabi, peeled, raw

Vegetables

Listed serving: 1 serve (½ cup)

Low

Leek (green leaves only), raw

Vegetables

Listed serving: 1 serve (1 cup)

Low

Lettuce, cos / romaine, raw

Vegetables

Listed serving: 1 serve (2 cups)

Low

Lettuce, iceberg, raw

Vegetables

Listed serving: 1 serve (1½ cups)

Low

Lettuce, radicchio, raw

Vegetables

Listed serving: 1 serve (2 cups)

Low

Lettuce, red coral, raw

Vegetables

Listed serving: 1 serve (2 cups)

Low

Lettuce, rocket / arugula, raw

Vegetables

Listed serving: 1 serve (2 cups)

Low

Lion's Mane mushroom, powder

Vegetables

Listed serving: 1 serve (1 teaspoon)

Low

Lotus root, frozen

Vegetables

Listed serving: 1 serve (1 cup)

Low

Mushroom, champignons / white button, canned in brine, drained

Vegetables

Listed serving: 1 serve (6 pieces)

Low

Mushroom, oyster / hiratake, raw

Vegetables

Listed serving: 1 serve (1 cup)

Low

Olives, black, pitted

Vegetables

Listed serving: 1 serve (15 small or ½ cup)

Low

Olives, green, pitted

Vegetables

Listed serving: 1 serve (15 small or ½ cup)

Low

Onion, large, pickled in vinegar, drained

Vegetables

Listed serving: 1 serve (2 pieces)

Low

Onion, spring / scallion (green tops only), raw

Vegetables

Listed serving: 1 serve (¾ cup)

Low

Parsnip, raw

Vegetables

Listed serving: 1 serve (1 medium)

Low

Pea, snow / mangetout, raw

Vegetables

Listed serving: 1 serve (23 pods or ¾ cup)

Low

Pea, sugar snap, raw

Vegetables

Listed serving: 1 serve (25 pods or ¾ cup)

Low

Polenta / Cornmeal, instant, cooked

Vegetables

Listed serving: 1 serve (1 cup)

Low

Potato, red, unpeeled, raw

Vegetables

Listed serving: 1 serve (¼ cup)

Low

Potato, sweet / kumara, orange, unpeeled, raw

Vegetables

Listed serving: 1 serve (1/3 cup)

Low

Potato, sweet / kumara, purple, unpeeled, raw

Vegetables

Listed serving: 1 serve (1/3 cup)

Low

Potato, sweet / kumara, white, unpeeled, raw

Vegetables

Listed serving: 1 serve (1/3 cup)

Low

Potato, white, unpeeled, raw

Vegetables

Listed serving: 1 serve (¼ cup)

Low

Pumpkin / Squash, Japanese / Kabocha / Kent, unpeeled, raw

Vegetables

Listed serving: 1 serve (1/3 cup)

Low

Pumpkin / Squash, pureed, canned

Vegetables

Listed serving: 1 serve (1/3 cup)

Low

Pumpkin, Jarrahdale, peeled, raw

Vegetables

Listed serving: 1 serve (2/3 cup)