Low FODMAP Vegetables

Gourd, apple / Punjabi tinda, frozen

Safe: 1 serve (½ cup)

Supplement capsule, Cardio & Heart Health, SupaGarlic

Safe: 1 serve (1 capsule)

Soup base, SnS Onion Base, Smoke N Sanity

Safe: 1 serve (½ teaspoon or 1.2g)

Soup base, Vegetable Base, Smoke N Sanity

Safe: 1 serve (½ teaspoon or 1.3g)

Stock concentrate, FODMAP Vegetable, Urban Forager

Safe: 1 serve (1 teaspoon)

Supplement capsule, Health & Wellbeing, SupaGarlic

Safe: 1 serve (1 capsule)

Supplement capsule, Immune Support, SupaGarlic

Safe: 1 serve (1 capsule)

Spice, chilli / chili, chipotle, ground

Safe: 1 serve (1 teaspoon)

Spice, chilli / chili, red, powdered

Safe: 1 serve (1 teaspoon)

Pea, snow / mangetout, raw

Safe: 1 serve (23 pods or ¾ cup)

Pea, sugar snap, raw

Safe: 1 serve (25 pods or ¾ cup)

Potato, sweet / kumara, orange, unpeeled, raw

Safe: 1 serve ('…“ cup)

Brussels sprouts, raw

Safe: 1 serve (4 medium)

Cabbage, red, raw

Safe: 1 serve (¾ cup)

Cabbage, savoy, raw

Safe: 1 serve (¾ cup)

Cabbage, white / common, raw

Safe: 1 serve (¾ cup)

Cauliflower, purple, raw

Safe: 1 serve (¾ cup)

Cauliflower, white, raw

Safe: 1 serve (¾ cup)

Corn, kernels, fresh or frozen, raw

Safe: 1 serve (½ cup)

Beetroot, raw

Safe: 1 serve (1 small or ½ of large)

Water chestnut, canned in water, drained

Safe: 1 serve ('…“ cup)

Broth, Vegetable Broth, organic, Gourmend Foods

Safe: 1 serve (1 cup or 240 ml)

Celery (leaves only), raw

Safe: 1 serve (½ cup)

Gherkins, pickled in vinegar, drained

Safe: 1 serve (3 pieces)

Herb, chives, fresh

Safe: 1 serve (1 tablespoon)

Sauce, habanero, green

Safe: 1 serve (1 teaspoon)

Arancini ball, Organic Pickled Beetroot & Maple Arancini, Arancini 4 All

Safe: 1 serve

Breakfast Vegetable Scramble, Prepared Meal Delivery, ModifyHealth

Safe: 1 serve

Carrot Soup, Prepared Meal Delivery, Froyda

Safe: 1 serve

Smoked Mushroom Carbonara, Prepared Meal Delivery, Field Doctor

Safe: 1 serve

Kale & Tomato Frittata, Prepared Meal Delivery, ModifyHealth

Safe: 1 serve

Parsnip & Carrot Soup, Prepared Meal Delivery, Dineamic

Safe: 1 serve

Potato Soup, Prepared Meal Delivery, Froyda

Safe: 1 serve

Lion's Mane mushroom, powder

Safe: 1 serve (1 teaspoon)

Dumplings, potato / Knödel, cooked

Safe: 1 serve (2 dumplings)

Chicory leaves / greens, raw

Safe: 1 serve (½ cup)

Chilli / Chili, green, mild, chopped, canned

Safe: 1 serve (2 tablespoons)

Chilli / Chili, green, whole, raw

Safe: 1 serve (1 medium)

Chilli / Chili, red, whole, raw

Safe: 1 serve (2 medium)

Cho Cho / Chayote / Choko, raw

Safe: 1 serve (½ cup)

Choy sum, raw

Safe: 1 serve (1 cup)

Chrysanthemum greens, raw

Safe: 1 serve (1 cup)

Collard greens, raw

Safe: 1 serve (1 cup)

Corn Truffle / Cuitlacoche / Huitlacoche, canned, drained

Safe: 1 serve (½ cup)

Corn, baby, canned, drained

Safe: 1 serve (1 cup)

Corn, creamed, canned

Safe: 1 serve ('…“ cup)

Corn, kernels, canned, drained

Safe: 1 serve (½ cup)

Alfalfa, raw

Safe: 1 serve ('…” cups)

Aubergine / Brinjal / Eggplant, unpeeled, raw

Safe: 1 serve (1 cup)

Bamboo shoots, canned in brine, drained

Safe: 1 serve ('…“ cup)

Bamboo shoots, raw

Safe: 1 serve (½ cup)

Bean, asparagus / yardlong / snakebean, raw

Safe: 1 serve (1 cup)

Bean, cluster / guar, frozen, raw

Safe: 1 serve (1 cup)

Bean, green, raw

Safe: 1 serve (15 beans)

Bean, Indian valor, frozen

Safe: 1 serve (¾ cup)

Beetroot, canned, drained

Safe: 1 serve ('…“ cup)

Beetroot, pickled in vinegar, drained

Safe: 1 serve (½ cup)

Bell pepper / Capsicum, green, raw

Safe: 1 serve (¼ medium or 1 cup)

Cornichons, drained

Safe: 1 serve (8 pieces)

Cucumber, continental, raw

Safe: 1 serve ('…“ medium or ½ cup, diced)

Cucumber, Lebanese, raw

Safe: 1 serve (½ medium)

Daikon, white, raw

Safe: 1 serve ('…“ cup)

Drumstick / Moringa, frozen

Safe: 1 serve (½ cup)

Dulse flakes, dried

Safe: 1 serve (2 teaspoons)

Edamame / Immature soybeans, shelled, frozen

Safe: 1 serve (½ cup)

Endive, curly, raw

Safe: 1 serve (7 leaves)

Fennel (bulb only), raw

Safe: 1 serve (¾ cup)

Fennel (leaves only), raw

Safe: 1 serve (3 tablespoons)

Fungus, white back black, dried

Safe: 1 serve (½ cup)

Gai lan / Chinese broccoli, raw

Safe: 1 serve (1 cup)

Galangal, peeled, raw

Safe: 1 serve (1 piece)

Garlic, pickled in vinegar, drained

Safe: 1 serve (1 clove)

Ginger, root, peeled, raw

Safe: 1 serve (1 teaspoon)

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

Safe: 1 serve (¾ cup)

Parsnip, raw

Safe: 1 serve (1 medium)

Potato, red, unpeeled, raw

Safe: 1 serve (¼ cup)

Potato, sweet / kumara, purple, unpeeled, raw

Safe: 1 serve ('…“ cup)

Potato, sweet / kumara, white, unpeeled, raw

Safe: 1 serve ('…“ cup)

Potato, white, unpeeled, raw

Safe: 1 serve (¼ cup)

Bok choy, raw

Safe: 1 serve (1 small or 1 cup)

Broccoli (heads only), raw

Safe: 1 serve (¾ cup)

Broccolini (stalks only), raw

Safe: 1 serve (¾ cup)

Cabbage, Chinese / wombok, raw

Safe: 1 serve (1 cup)

Callaloo, canned in brine, drained

Safe: 1 serve (¼ cup)

Carrot, unpeeled, raw

Safe: 1 serve (1 small or ½ medium)

Cassava / Yuca, peeled, raw

Safe: 1 serve (½ cup)

Celeriac / Celery root, peeled, raw

Safe: 1 serve ('…“ medium)

Taro / Dalo / Talo, peeled, raw

Safe: 1 serve ('…“ cup)

Tomatillo, canned in brine, drained

Safe: 1 serve (1 cup)

Tomatillo, raw

Safe: 1 serve (1 medium)

Turnip, white, peeled, raw

Safe: 1 serve (½ medium)

Witlof / Witloof / Belgian endive, raw

Safe: 1 serve (1½ medium)

Yam, cut, frozen

Safe: 1 serve ('…“ cup)

Yam, peeled, raw

Safe: 1 serve ('…“ cup)

Lettuce, red coral, raw

Safe: 1 serve (2 cups)

Lettuce, rocket / arugula, raw

Safe: 1 serve (2 cups)

Lotus root, frozen

Safe: 1 serve (1 cup)

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

Safe: 1 serve (6 pieces)

Mushroom, oyster / hiratake, raw

Safe: 1 serve (1 cup)

Olives, black, pitted

Safe: 1 serve (15 small or ½ cup)

Olives, green, pitted

Safe: 1 serve (15 small or ½ cup)

Onion, large, pickled in vinegar, drained

Safe: 1 serve (2 pieces)

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

Safe: 1 serve ('…“ cup)

Pumpkin / Squash, pureed, canned

Safe: 1 serve ('…“ cup)

Pumpkin, Jarrahdale, peeled, raw

Safe: 1 serve ('…” cup)

Radish, unpeeled, raw

Safe: 1 serve (4 medium)

Rutabaga / Swede / Swedish turnip, unpeeled, raw

Safe: 1 serve (¼ medium or '…“ cup)

Sauerkraut, red cabbage, drained

Safe: 1 serve ('…“ cup)

Seaweed, nori, dried

Safe: 1 serve (2 sheets)

Spinach, baby, raw

Safe: 1 serve (1½ cups)

Spinach, English, raw

Safe: 1 serve (1½ cups)

Sprouts, mung bean, raw

Safe: 1 serve (2 cups)

Squash, button / patty pan / scallop, raw

Safe: 1 serve (1½ medium)

Squash, spaghetti, peeled, cooked

Safe: 1 serve (½ cup)

Squash, straightneck, yellow, raw

Safe: 1 serve ('…” cup)

Swiss chard / Silverbeet, raw

Safe: 1 serve (1½ cup)

Gourd, bitter / karela, frozen

Safe: 1 serve (½ cup)

Gourd, pointed / parval, frozen

Safe: 1 serve (½ cup)

Gourd, spiny / Indian teasel / Kantola, frozen

Safe: 1 serve (½ cup)

Heart of Palms, canned in brine, drained

Safe: 1 serve (½ cup)

Jalapeño, pickled in vinegar, drained

Safe: 1 serve (1 tablespoon)

Jicama, peeled, raw

Safe: 1 serve ('…“ cup)

Kale, preserved in brine, drained

Safe: 1 serve (½ cup)

Kale, Tuscan, raw

Safe: 1 serve (½ cup)

Kohlrabi, peeled, raw

Safe: 1 serve (½ cup)

Leek (green leaves only), raw

Safe: 1 serve (1 cup)

Lettuce, cos / romaine, raw

Safe: 1 serve (2 cups)

Lettuce, iceberg, raw

Safe: 1 serve (1½ cups)

Lettuce, radicchio, raw

Safe: 1 serve (2 cups)

Polenta / Cornmeal, instant, cooked

Safe: 1 serve (1 cup)

Celery (stalk only), raw

Safe: Low serve (1'…“ stalks)

Pumpkin / Squash, butternut, unpeeled, raw

Safe: Low serve ('…“ cup)

Tomato, common, raw

Safe: Low serve (½ medium)

Tomato, semi sun-dried, drained

Safe: Low serve (3¼ pieces)

Tomato, truss / on the vine, raw

Safe: Low serve (½ medium)

Zucchini / Courgette / Baby marrow, raw

Safe: Low serve ('…“ medium)

Okra, raw

Safe: Low serve (7 pods)

Seaweed, wakame, flakes, dried

Safe: Low serve (2 teaspoon)

Lettuce, butter, raw

Safe: Low serve (1¾ cups)

Peas, green, frozen, thawed

Safe: Low serve ('…“ cup)

Asparagus, green, raw

Safe: Low serve (3 spears)

Onion, small, pickled in vinegar, drained

Safe: Low serve (½ piece)

Chilli / Chili, ancho, whole, dried

Safe: Low serve (1 teaspoon)

Chilli / Chili, chipotle, whole, dried

Safe: Low serve (1 teaspoon)

Artichoke heart, canned in brine, drained

Safe: Low serve ('…“ cup)

Artichoke, globe, raw

Safe: Low serve

Artichoke, Jerusalem, raw

Safe: 1 serve (1½ medium)

Artichoke, pickled in oil, drained

Safe: Low serve (1 tablespoon)

Garlic shoots, raw

Safe: Low serve (6 tablespoons)

Garlic, black, fermented

Garlic, peeled, raw

Safe: 1 serve (1 clove)

Onion, shallot, raw

Safe: 1 serve (2 medium)

Onion, Spanish / red, raw

Safe: Low serve (1 ring)

Onion, spring / scallion (white bulb only), raw

Safe: Low serve ('…“ cup)

Onion, Vidalia, raw

Safe: Low serve (2 tablespoons)

Onion, white, raw

Safe: Low serve (1 small ring)

Peas, green, canned, drained

Safe: Low serve ('…“ cup)

Pumpkin / Squash, acorn, peeled, raw

Safe: Low serve ('…“ cup)

Pumpkin / Squash, acorn, unpeeled, raw

Safe: Low serve (½ cup)

Bell pepper / Capsicum, red, raw

Safe: Low serve (½ cup)

Broccoli (stalks only), raw

Safe: Low serve ('…“ cup)

Broccolini (heads only), raw

Safe: Low serve (¼ cup)

Tomato, cherry, raw

Safe: Low serve (5 medium)

Tomato, Roma / plum, raw

Safe: Low serve ('…“ medium)

Lotus root, dried

Safe: Low serve

Melon, bitter, raw

Safe: Low serve (1 tablespoon)

Mushroom, black chanterelle, dried

Safe: Low serve (1 tablespoon)

Mushroom, button, raw

Safe: Low serve (1½ small)

Mushroom, enoki, raw

Safe: Low serve (2 medium)

Mushroom, porcini / porchino / penny bun, dried

Safe: Low serve (2½ tablespoons)

Mushroom, portobella / portobello / giant cremini, raw

Safe: Low serve (¼ medium)

Mushroom, red pine / saffron milk cap, raw

Safe: Low serve

Mushroom, shiitake, dried

Safe: Low serve (2 medium)

Mushroom, shiitake, raw

Safe: Low serve

Mushroom, slippery jack / sticky bun, raw

Safe: Low serve (½ cup)

Pumpkin / Squash, Delicata, peeled, raw

Safe: Low serve ('…“ cup)

Pumpkin / Squash, Delicata, unpeeled, raw

Safe: Low serve ('…“ cup)

Sauerkraut, white cabbage, drained

Safe: Low serve (2 tablespoons)

Gourd, ivy / tindora, frozen

Safe: Low serve ('…” cup)

Karela

Safe: Low serve (¾ large)

Kimchi (cabbage, radish), Korean-style

Safe: Low serve ('…“ cup)

Leek (white bulb only), raw

Safe: Low serve (2 tablespoons)

Berry, Indian gooseberry / Amla, frozen

Safe: Low serve (1 tablespoon)

Tomato puree

Safe: Low serve (2 tablespoons)