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Vegetables FODMAP Guide

Page 3 of 4

Radish, unpeeled, raw
Low

Radish, unpeeled, raw

Vegetables

Listed serving: 1 serve (4 medium)

Rutabaga / Swede / Swedish turnip, unpeeled, raw
Low

Rutabaga / Swede / Swedish turnip, unpeeled, raw

Vegetables

Listed serving: 1 serve (¼ medium or 1/3 cup)

Sauce, habanero, green
Low

Sauce, habanero, green

Vegetables

Listed serving: 1 serve (1 teaspoon)

Sauerkraut, red cabbage, drained
Low

Sauerkraut, red cabbage, drained

Vegetables

Listed serving: 1 serve (1/3 cup)

Seaweed, nori, dried
Low

Seaweed, nori, dried

Vegetables

Listed serving: 1 serve (2 sheets)

Soup base, SnS Onion Base, Smoke N Sanity
Low

Soup base, SnS Onion Base, Smoke N Sanity

Vegetables

Listed serving: 1 serve (½ teaspoon or 1.2g)

Soup base, Vegetable Base, Smoke N Sanity
Low

Soup base, Vegetable Base, Smoke N Sanity

Vegetables

Listed serving: 1 serve (½ teaspoon or 1.3g)

Spice, chilli / chili, chipotle, ground
Low

Spice, chilli / chili, chipotle, ground

Vegetables

Listed serving: 1 serve (1 teaspoon)

Spice, chilli / chili, red, powdered
Low

Spice, chilli / chili, red, powdered

Vegetables

Listed serving: 1 serve (1 teaspoon)

Spinach, baby, raw
Low

Spinach, baby, raw

Vegetables

Listed serving: 1 serve (1½ cups)

Spinach, English, raw
Low

Spinach, English, raw

Vegetables

Listed serving: 1 serve (1½ cups)

Sprouts, mung bean, raw
Low

Sprouts, mung bean, raw

Vegetables

Listed serving: 1 serve (2 cups)

Squash, button / patty pan / scallop, raw
Low

Squash, button / patty pan / scallop, raw

Vegetables

Listed serving: 1 serve (1½ medium)

Squash, spaghetti, peeled, cooked
Low

Squash, spaghetti, peeled, cooked

Vegetables

Listed serving: 1 serve (½ cup)

Squash, straightneck, yellow, raw
Low

Squash, straightneck, yellow, raw

Vegetables

Listed serving: 1 serve (2/3 cup)

Stock concentrate, FODMAP Vegetable, Urban Forager
Low

Stock concentrate, FODMAP Vegetable, Urban Forager

Vegetables

Listed serving: 1 serve (1 teaspoon)

Swiss chard / Silverbeet, raw
Low

Swiss chard / Silverbeet, raw

Vegetables

Listed serving: 1 serve (1½ cup)

Taro / Dalo / Talo, peeled, raw
Low

Taro / Dalo / Talo, peeled, raw

Vegetables

Listed serving: 1 serve (1/3 cup)

Tomatillo, canned in brine, drained
Low

Tomatillo, canned in brine, drained

Vegetables

Listed serving: 1 serve (1 cup)

Tomatillo, raw
Low

Tomatillo, raw

Vegetables

Listed serving: 1 serve (1 medium)

Turnip, white, peeled, raw
Low

Turnip, white, peeled, raw

Vegetables

Listed serving: 1 serve (½ medium)

Water chestnut, canned in water, drained
Low

Water chestnut, canned in water, drained

Vegetables

Listed serving: 1 serve (1/3 cup)

Witlof / Witloof / Belgian endive, raw
Low

Witlof / Witloof / Belgian endive, raw

Vegetables

Listed serving: 1 serve (1½ medium)

Yam, cut, frozen
Low

Yam, cut, frozen

Vegetables

Listed serving: 1 serve (1/3 cup)

Yam, peeled, raw
Low

Yam, peeled, raw

Vegetables

Listed serving: 1 serve (1/3 cup)

Celery (stalk only), raw
Moderate

Celery (stalk only), raw

Vegetables

Listed serving: Low serve (11/3 stalks)

Lettuce, butter, raw
Moderate

Lettuce, butter, raw

Vegetables

Listed serving: Low serve (1¾ cups)

Okra, raw
Moderate

Okra, raw

Vegetables

Listed serving: Low serve (7 pods)

Pumpkin / Squash, butternut, unpeeled, raw
Moderate

Pumpkin / Squash, butternut, unpeeled, raw

Vegetables

Listed serving: Low serve (1/3 cup)

Seaweed, wakame, flakes, dried
Moderate

Seaweed, wakame, flakes, dried

Vegetables

Listed serving: Low serve (2 teaspoon)

Tomato, common, raw
Moderate

Tomato, common, raw

Vegetables

Listed serving: Low serve (½ medium)

Tomato, semi sun-dried, drained
Moderate

Tomato, semi sun-dried, drained

Vegetables

Listed serving: Low serve (3¼ pieces)

Tomato, truss / on the vine, raw
Moderate

Tomato, truss / on the vine, raw

Vegetables

Listed serving: Low serve (½ medium)

Zucchini / Courgette / Baby marrow, raw
Moderate

Zucchini / Courgette / Baby marrow, raw

Vegetables

Listed serving: Low serve (1/3 medium)

Artichoke heart, canned in brine, drained
High

Artichoke heart, canned in brine, drained

Vegetables

Listed serving: Low serve (1/3 cup)

Artichoke, globe, raw
High

Artichoke, globe, raw

Vegetables

Listed serving: Low serve

Artichoke, Jerusalem, raw
High

Artichoke, Jerusalem, raw

Vegetables

Listed serving: 1 serve (1½ medium)

Artichoke, pickled in oil, drained
High

Artichoke, pickled in oil, drained

Vegetables

Listed serving: Low serve (1 tablespoon)

Asparagus, green, raw
High

Asparagus, green, raw

Vegetables

Listed serving: Low serve (3 spears)

Bell pepper / Capsicum, red, raw
High

Bell pepper / Capsicum, red, raw

Vegetables

Listed serving: Low serve (½ cup)

Berry, Indian gooseberry / Amla, frozen
High

Berry, Indian gooseberry / Amla, frozen

Vegetables

Listed serving: Low serve (1 tablespoon)

Broccoli (stalks only), raw
High

Broccoli (stalks only), raw

Vegetables

Listed serving: Low serve (1/3 cup)

Broccolini (heads only), raw
High

Broccolini (heads only), raw

Vegetables

Listed serving: Low serve (¼ cup)

Chilli / Chili, ancho, whole, dried
High

Chilli / Chili, ancho, whole, dried

Vegetables

Listed serving: Low serve (1 teaspoon)

Chilli / Chili, chipotle, whole, dried
High

Chilli / Chili, chipotle, whole, dried

Vegetables

Listed serving: Low serve (1 teaspoon)

Garlic shoots, raw
High

Garlic shoots, raw

Vegetables

Listed serving: Low serve (6 tablespoons)

Garlic, black, fermented
High

Garlic, black, fermented

Vegetables

Garlic, peeled, raw
High

Garlic, peeled, raw

Vegetables

Listed serving: 1 serve (1 clove)