Low-FODMAP Vegetables Guide

Arugula is classified as Allowed on Low-FODMAP, with 25kcal calories per 100g. This means it is low enough in fermentable carbohydrates to fit a Monash low-FODMAP serving. Among the 68 items in this category, arugula sits at the low end for calories — next closest is Cauliflower at 25kcal.

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Bell Pepper is classified as Allowed on Low-FODMAP, with 26kcal calories per 100g. This means it is low enough in fermentable carbohydrates to fit a Monash low-FODMAP serving. It also contains 2.1g fiber, which may factor into overall meal planning. Among the 68 items in this category, bell pepper sits at the low end for calories — next closest is Pumpkin at 26kcal.

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At 13kcal calories per 100g, Bok Choy falls into the Allowed category under Low-FODMAP guidelines. This means it is low enough in fermentable carbohydrates to fit a Monash low-FODMAP serving. Among the 68 items in this category, bok choy sits at the low end for calories — next closest is Celery at 14kcal.

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With 34kcal calories per 100g, Broccoli earns a Allowed classification on Low-FODMAP. It is low enough in fermentable carbohydrates to fit a Monash low-FODMAP serving. Beyond the primary classification, broccoli also provides 2.6g fiber per 100g. Within this category, it falls between Okra and Kale for calories, ranking 25 of 68.

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At 23kcal calories per 100g, Capers falls into the Allowed category under Low-FODMAP guidelines. It is low enough in fermentable carbohydrates to fit a Monash low-FODMAP serving. Beyond the primary classification, capers also provides 3.2g fiber and 2350mg sodium per 100g. Among the 68 items in this category, capers sits at the low end for calories — next closest is Spinach at 23kcal.

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Carrots is classified as Allowed on Low-FODMAP, with 41kcal calories per 100g. This means it is low enough in fermentable carbohydrates to fit a Monash low-FODMAP serving. It also contains 2.8g fiber, which may factor into overall meal planning. Within this category, it falls between Onion and Snap Peas for calories, ranking 31 of 68.

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With 25kcal calories per 100g, Cauliflower earns a Allowed classification on Low-FODMAP. This means it is low enough in fermentable carbohydrates to fit a Monash low-FODMAP serving. Among the 68 items in this category, cauliflower sits at the low end for calories — next closest is Eggplant at 25kcal.

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At 14kcal calories per 100g, Celery falls into the Allowed category under Low-FODMAP guidelines. This means it is low enough in fermentable carbohydrates to fit a Monash low-FODMAP serving. Among the 68 items in this category, celery sits at the low end for calories — next closest is Pickles at 14kcal.

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At 32kcal calories per 100g, Collard Greens falls into the Allowed category under Low-FODMAP guidelines. The classification reflects that it is low enough in fermentable carbohydrates to fit a Monash low-FODMAP serving. Nutritionally, it also delivers 4g fiber per serving. Within this category, it falls between Mushrooms and Turnip for calories, ranking 22 of 68.

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With 10kcal calories per 100g, Cucumber earns a Allowed classification on Low-FODMAP. This means it is low enough in fermentable carbohydrates to fit a Monash low-FODMAP serving. Among the 68 items in this category, cucumber sits at the low end for calories — next closest is Bok Choy at 13kcal.

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With 25kcal calories per 100g, Eggplant earns a Allowed classification on Low-FODMAP. This means it is low enough in fermentable carbohydrates to fit a Monash low-FODMAP serving. It also contains 3g fiber, which may factor into overall meal planning. Among the 68 items in this category, eggplant sits at the low end for calories — next closest is Cabbage at 25kcal.

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With 40kcal calories per 100g, Green Beans earns a Allowed classification on Low-FODMAP. It is low enough in fermentable carbohydrates to fit a Monash low-FODMAP serving. Beyond the primary classification, green beans also provides 3g fiber per 100g. Within this category, it falls between Jicama and Onion for calories, ranking 29 of 68.

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With 38kcal calories per 100g, Jicama earns a Allowed classification on Low-FODMAP. This means it is low enough in fermentable carbohydrates to fit a Monash low-FODMAP serving. It also contains 4.9g fiber, which may factor into overall meal planning. Within this category, it falls between Zucchini and Green Beans for calories, ranking 28 of 68.

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At 35kcal calories per 100g, Kale falls into the Allowed category under Low-FODMAP guidelines. The classification reflects that it is low enough in fermentable carbohydrates to fit a Monash low-FODMAP serving. Nutritionally, it also delivers 4.1g fiber per serving. Within this category, it falls between Broccoli and Zucchini for calories, ranking 26 of 68.

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Lettuce is classified as Allowed on Low-FODMAP, with 15kcal calories per 100g. This means it is low enough in fermentable carbohydrates to fit a Monash low-FODMAP serving. Among the 68 items in this category, lettuce sits at the low end for calories — next closest is Kimchi at 15kcal.

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At 33kcal calories per 100g, Okra falls into the Allowed category under Low-FODMAP guidelines. It is low enough in fermentable carbohydrates to fit a Monash low-FODMAP serving. Beyond the primary classification, okra also provides 3.2g fiber per 100g. Within this category, it falls between Turnip and Broccoli for calories, ranking 24 of 68.

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Olives is classified as Allowed on Low-FODMAP, with 116kcal calories per 100g. The classification reflects that it is low enough in fermentable carbohydrates to fit a Monash low-FODMAP serving. Nutritionally, it also delivers 10.9g fat and 735mg sodium per serving. Within this category, it falls between Swiss Chard and Garlic for calories, ranking 46 of 68.

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With 75kcal calories per 100g, Parsnip earns a Allowed classification on Low-FODMAP. This means it is low enough in fermentable carbohydrates to fit a Monash low-FODMAP serving. It also contains 4.9g fiber, which may factor into overall meal planning. Within this category, it falls between Frozen Vegetables and Peas for calories, ranking 42 of 68.

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At 14kcal calories per 100g, Pickles falls into the Allowed category under Low-FODMAP guidelines. The classification reflects that it is low enough in fermentable carbohydrates to fit a Monash low-FODMAP serving. Nutritionally, it also delivers 808mg sodium per serving. Among the 68 items in this category, pickles sits at the low end for calories — next closest is Lettuce at 15kcal.

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With 26kcal calories per 100g, Pumpkin earns a Allowed classification on Low-FODMAP. This means it is low enough in fermentable carbohydrates to fit a Monash low-FODMAP serving. Within this category, it falls between Bell Pepper and Seaweed for calories, ranking 18 of 68.

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Radishes is classified as Allowed on Low-FODMAP, with 16kcal calories per 100g. This means it is low enough in fermentable carbohydrates to fit a Monash low-FODMAP serving. Among the 68 items in this category, radishes sits at the low end for calories — next closest is Canned Tomatoes at 16kcal.

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With 26kcal calories per 100g, Seaweed earns a Allowed classification on Low-FODMAP. This means it is low enough in fermentable carbohydrates to fit a Monash low-FODMAP serving. Within this category, it falls between Pumpkin and Jalapeño for calories, ranking 19 of 68.

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At 49kcal calories per 100g, Spaghetti Squash falls into the Allowed category under Low-FODMAP guidelines. This means it is low enough in fermentable carbohydrates to fit a Monash low-FODMAP serving. Within this category, it falls between Brussels Sprouts and Butternut Squash for calories, ranking 35 of 68.

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At 23kcal calories per 100g, Spinach falls into the Allowed category under Low-FODMAP guidelines. The classification reflects that it is low enough in fermentable carbohydrates to fit a Monash low-FODMAP serving. Nutritionally, it also delivers 2.2g fiber per serving. Among the 68 items in this category, spinach sits at the low end for calories — next closest is Arugula at 25kcal.

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Sun-Dried Tomatoes is classified as Allowed on Low-FODMAP, with 258kcal calories per 100g. The classification reflects that it is low enough in fermentable carbohydrates to fit a Monash low-FODMAP serving. Nutritionally, it also delivers 14.1g protein and 12.3g fiber per serving. It ranks among the highest in this category for calories. The nearest lower option is Corn Tortillas at 218kcal.

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With 115kcal calories per 100g, Swiss Chard earns a Allowed classification on Low-FODMAP. This means it is low enough in fermentable carbohydrates to fit a Monash low-FODMAP serving. It also contains 15.5g protein and 250mg sodium, which may factor into overall meal planning. Within this category, it falls between Acorn Squash and Olives for calories, ranking 45 of 68.

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At 302kcal calories per 100g, Tomato falls into the Allowed category under Low-FODMAP guidelines. The classification reflects that it is low enough in fermentable carbohydrates to fit a Monash low-FODMAP serving. Nutritionally, it also delivers 12.9g protein and 16.5g fiber per serving. It ranks among the highest in this category for calories. The nearest lower option is French Fries at 282kcal.

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At 32kcal calories per 100g, Turnip falls into the Allowed category under Low-FODMAP guidelines. The classification reflects that it is low enough in fermentable carbohydrates to fit a Monash low-FODMAP serving. Nutritionally, it also delivers 3.2g fiber per serving. Within this category, it falls between Collard Greens and Okra for calories, ranking 23 of 68.

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With 469kcal calories per 100g, White Potato earns a Allowed classification on Low-FODMAP. It is low enough in fermentable carbohydrates to fit a Monash low-FODMAP serving. Beyond the primary classification, white potato also provides 18.2g fat and 4.8g fiber per 100g. It ranks among the highest in this category for calories. The nearest lower option is Granola at 464kcal.

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Zucchini is classified as Allowed on Low-FODMAP, with 35kcal calories per 100g. The classification reflects that it is low enough in fermentable carbohydrates to fit a Monash low-FODMAP serving. Nutritionally, it also delivers 951mg sodium per serving. Within this category, it falls between Kale and Jicama for calories, ranking 27 of 68.

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Acorn Squash is classified as Limited on Low-FODMAP, with 95kcal calories per 100g. This means it is tolerated in small portions but high-FODMAP at larger ones. It also contains 6.8g protein, which may factor into overall meal planning. Within this category, it falls between Peas and Swiss Chard for calories, ranking 44 of 68. Check the label carefully: the same product can be compliant or not depending on the specific brand or how it was prepared.

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At 64kcal calories per 100g, Brown Rice falls into the Limited category under Low-FODMAP guidelines. It is tolerated in small portions but high-FODMAP at larger ones. Beyond the primary classification, brown rice also provides 2.5g fiber per 100g. Within this category, it falls between Leeks and Tomato Soup for calories, ranking 39 of 68. The "Limited" label means the classification depends on specific conditions — portion size, brand formulation, or preparation method can shift it from compliant to non-compliant.

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With 50kcal calories per 100g, Butternut Squash earns a Limited classification on Low-FODMAP. This means it is tolerated in small portions but high-FODMAP at larger ones. Within this category, it falls between Spaghetti Squash and Artichoke for calories, ranking 36 of 68. Check the label carefully: the same product can be compliant or not depending on the specific brand or how it was prepared.

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At 16kcal calories per 100g, Canned Tomatoes falls into the Limited category under Low-FODMAP guidelines. This means it is tolerated in small portions but high-FODMAP at larger ones. Among the 68 items in this category, canned tomatoes sits at the low end for calories — next closest is Sauerkraut at 19kcal. The "Limited" label means the classification depends on specific conditions — portion size, brand formulation, or preparation method can shift it from compliant to non-compliant.

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With 218kcal calories per 100g, Corn Tortillas earns a Limited classification on Low-FODMAP. This means it is tolerated in small portions but high-FODMAP at larger ones. It also contains 5.7g protein and 6.3g fiber, which may factor into overall meal planning. It ranks among the highest in this category for calories. The nearest lower option is Sweet Potato at 191kcal. Portion control is key here — a small amount may fit within the diet's parameters, while a full serving may not.

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At 282kcal calories per 100g, French Fries falls into the Limited category under Low-FODMAP guidelines. It is tolerated in small portions but high-FODMAP at larger ones. Beyond the primary classification, french fries also provides 14.1g fat and 3.5g fiber per 100g. It ranks among the highest in this category for calories. The nearest lower option is Bread at 259kcal. Portion control is key here — a small amount may fit within the diet's parameters, while a full serving may not.

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Frozen Vegetables is classified as Limited on Low-FODMAP, with 72kcal calories per 100g. The classification reflects that it is tolerated in small portions but high-FODMAP at larger ones. Nutritionally, it also delivers 4g fiber per serving. Within this category, it falls between Tomato Soup and Parsnip for calories, ranking 41 of 68. Portion control is key here — a small amount may fit within the diet's parameters, while a full serving may not.

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With 464kcal calories per 100g, Granola earns a Limited classification on Low-FODMAP. It is tolerated in small portions but high-FODMAP at larger ones. Beyond the primary classification, granola also provides 9.8g protein and 17.6g fat per 100g. It ranks among the highest in this category for calories. The nearest lower option is Crackers at 433kcal. The "Limited" label means the classification depends on specific conditions — portion size, brand formulation, or preparation method can shift it from compliant to non-compliant.

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Jalapeño is classified as Limited on Low-FODMAP, with 29kcal calories per 100g. The classification reflects that it is tolerated in small portions but high-FODMAP at larger ones. Nutritionally, it also delivers 2.8g fiber per serving. Within this category, it falls between Seaweed and Mushrooms for calories, ranking 20 of 68. The "Limited" label means the classification depends on specific conditions — portion size, brand formulation, or preparation method can shift it from compliant to non-compliant.

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At 15kcal calories per 100g, Kimchi falls into the Limited category under Low-FODMAP guidelines. The classification reflects that it is tolerated in small portions but high-FODMAP at larger ones. Nutritionally, it also delivers 498mg sodium per serving. Among the 68 items in this category, kimchi sits at the low end for calories — next closest is Radishes at 16kcal. The "Limited" label means the classification depends on specific conditions — portion size, brand formulation, or preparation method can shift it from compliant to non-compliant.

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Peas is classified as Limited on Low-FODMAP, with 81kcal calories per 100g. The classification reflects that it is tolerated in small portions but high-FODMAP at larger ones. Nutritionally, it also delivers 5.4g protein and 5.7g fiber per serving. Within this category, it falls between Parsnip and Acorn Squash for calories, ranking 43 of 68. The "Limited" label means the classification depends on specific conditions — portion size, brand formulation, or preparation method can shift it from compliant to non-compliant.

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At 152kcal calories per 100g, Plantains falls into the Limited category under Low-FODMAP guidelines. The classification reflects that it is tolerated in small portions but high-FODMAP at larger ones. Nutritionally, it also delivers 2.2g fiber per serving. Within this category, it falls between Garlic and White Rice for calories, ranking 48 of 68. Check the label carefully: the same product can be compliant or not depending on the specific brand or how it was prepared.

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With 384kcal calories per 100g, Popcorn earns a Limited classification on Low-FODMAP. It is tolerated in small portions but high-FODMAP at larger ones. Beyond the primary classification, popcorn also provides 9.7g protein and 2.9g fiber per 100g. It ranks among the highest in this category for calories. The nearest lower option is Couscous at 376kcal. Check the label carefully: the same product can be compliant or not depending on the specific brand or how it was prepared.

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At 532kcal calories per 100g, Potato Chips falls into the Limited category under Low-FODMAP guidelines. It is tolerated in small portions but high-FODMAP at larger ones. Beyond the primary classification, potato chips also provides 6.4g protein and 34g fat per 100g. It ranks among the highest in this category for calories. The nearest lower option is Tortilla Chips at 472kcal. The "Limited" label means the classification depends on specific conditions — portion size, brand formulation, or preparation method can shift it from compliant to non-compliant.

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With 19kcal calories per 100g, Sauerkraut earns a Limited classification on Low-FODMAP. It is tolerated in small portions but high-FODMAP at larger ones. Beyond the primary classification, sauerkraut also provides 2.9g fiber and 661mg sodium per 100g. Among the 68 items in this category, sauerkraut sits at the low end for calories — next closest is Asparagus at 20kcal. The "Limited" label means the classification depends on specific conditions — portion size, brand formulation, or preparation method can shift it from compliant to non-compliant.

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At 191kcal calories per 100g, Sweet Potato falls into the Limited category under Low-FODMAP guidelines. It is tolerated in small portions but high-FODMAP at larger ones. Beyond the primary classification, sweet potato also provides 9.4g fat and 6g fiber per 100g. Within this category, it falls between Veggie Chips and Corn Tortillas for calories, ranking 51 of 68. The "Limited" label means the classification depends on specific conditions — portion size, brand formulation, or preparation method can shift it from compliant to non-compliant.

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Tomato Soup is classified as Limited on Low-FODMAP, with 71kcal calories per 100g. This means it is tolerated in small portions but high-FODMAP at larger ones. It also contains 377mg sodium, which may factor into overall meal planning. Within this category, it falls between Brown Rice and Frozen Vegetables for calories, ranking 40 of 68. The "Limited" label means the classification depends on specific conditions — portion size, brand formulation, or preparation method can shift it from compliant to non-compliant.

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With 472kcal calories per 100g, Tortilla Chips earns a Limited classification on Low-FODMAP. It is tolerated in small portions but high-FODMAP at larger ones. Beyond the primary classification, tortilla chips also provides 7.1g protein and 20.7g fat per 100g. It ranks among the highest in this category for calories. The nearest lower option is White Potato at 469kcal. The "Limited" label means the classification depends on specific conditions — portion size, brand formulation, or preparation method can shift it from compliant to non-compliant.

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With 177kcal calories per 100g, Veggie Chips earns a Limited classification on Low-FODMAP. This means it is tolerated in small portions but high-FODMAP at larger ones. It also contains 15.7g protein and 6.3g fat, which may factor into overall meal planning. Within this category, it falls between White Rice and Sweet Potato for calories, ranking 50 of 68. The "Limited" label means the classification depends on specific conditions — portion size, brand formulation, or preparation method can shift it from compliant to non-compliant.

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With 164kcal calories per 100g, White Rice earns a Limited classification on Low-FODMAP. It is tolerated in small portions but high-FODMAP at larger ones. Beyond the primary classification, white rice also provides 6.5g protein and 3.7g fiber per 100g. Within this category, it falls between Plantains and Veggie Chips for calories, ranking 49 of 68. Check the label carefully: the same product can be compliant or not depending on the specific brand or how it was prepared.

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Wild Rice is classified as Limited on Low-FODMAP, with 357kcal calories per 100g. The classification reflects that it is tolerated in small portions but high-FODMAP at larger ones. Nutritionally, it also delivers 14.7g protein and 6.2g fiber per serving. It ranks among the highest in this category for calories. The nearest lower option is Bulgur at 342kcal. Check the label carefully: the same product can be compliant or not depending on the specific brand or how it was prepared.

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With 53kcal calories per 100g, Artichoke earns a Not Allowed classification on Low-FODMAP. It is high in one or more FODMAP subgroups. Beyond the primary classification, artichoke also provides 5.7g fiber per 100g. Within this category, it falls between Butternut Squash and Leeks for calories, ranking 37 of 68.

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With 20kcal calories per 100g, Asparagus earns a Not Allowed classification on Low-FODMAP. This means it is high in one or more FODMAP subgroups. It also contains 2.1g fiber, which may factor into overall meal planning. Among the 68 items in this category, asparagus sits at the low end for calories — next closest is Capers at 23kcal.

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With 43kcal calories per 100g, Beets earns a Not Allowed classification on Low-FODMAP. This means it is high in one or more FODMAP subgroups. It also contains 2.8g fiber, which may factor into overall meal planning. Within this category, it falls between Snap Peas and Brussels Sprouts for calories, ranking 33 of 68.

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With 259kcal calories per 100g, Bread earns a Not Allowed classification on Low-FODMAP. It is high in one or more FODMAP subgroups. Beyond the primary classification, bread also provides 8.5g protein and 5.8g fiber per 100g. It ranks among the highest in this category for calories. The nearest lower option is Sun-Dried Tomatoes at 258kcal.

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Brussels Sprouts is classified as Not Allowed on Low-FODMAP, with 43kcal calories per 100g. This means it is high in one or more FODMAP subgroups. It also contains 3.8g fiber, which may factor into overall meal planning. Within this category, it falls between Beets and Spaghetti Squash for calories, ranking 34 of 68.

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Bulgur is classified as Not Allowed on Low-FODMAP, with 342kcal calories per 100g. The classification reflects that it is high in one or more FODMAP subgroups. Nutritionally, it also delivers 12.3g protein and 12.5g fiber per serving. It ranks among the highest in this category for calories. The nearest lower option is Pretzels at 338kcal.

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With 25kcal calories per 100g, Cabbage earns a Not Allowed classification on Low-FODMAP. It is high in one or more FODMAP subgroups. Beyond the primary classification, cabbage also provides 2.5g fiber per 100g. Among the 68 items in this category, cabbage sits at the low end for calories — next closest is Bell Pepper at 26kcal.

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Couscous is classified as Not Allowed on Low-FODMAP, with 376kcal calories per 100g. The classification reflects that it is high in one or more FODMAP subgroups. Nutritionally, it also delivers 12.8g protein and 5g fiber per serving. It ranks among the highest in this category for calories. The nearest lower option is Wild Rice at 357kcal.

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With 433kcal calories per 100g, Crackers earns a Not Allowed classification on Low-FODMAP. This means it is high in one or more FODMAP subgroups. It also contains 14.2g protein and 13.4g fat, which may factor into overall meal planning. It ranks among the highest in this category for calories. The nearest lower option is Popcorn at 384kcal.

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Farro is classified as Not Allowed on Low-FODMAP, with 335kcal calories per 100g. The classification reflects that it is high in one or more FODMAP subgroups. Nutritionally, it also delivers 13.7g protein and 10.7g fiber per serving. It ranks among the highest in this category for calories. The nearest lower option is Flour Tortillas at 306kcal.

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Flour Tortillas is classified as Not Allowed on Low-FODMAP, with 306kcal calories per 100g. This means it is high in one or more FODMAP subgroups. It also contains 8.2g protein and 8g fat, which may factor into overall meal planning. It ranks among the highest in this category for calories. The nearest lower option is Tomato at 302kcal.

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With 149kcal calories per 100g, Garlic earns a Not Allowed classification on Low-FODMAP. This means it is high in one or more FODMAP subgroups. It also contains 6.4g protein and 2.1g fiber, which may factor into overall meal planning. Within this category, it falls between Olives and Plantains for calories, ranking 47 of 68.

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With 61kcal calories per 100g, Leeks earns a Not Allowed classification on Low-FODMAP. This means it is high in one or more FODMAP subgroups. Within this category, it falls between Artichoke and Brown Rice for calories, ranking 38 of 68.

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With 31kcal calories per 100g, Mushrooms earns a Not Allowed classification on Low-FODMAP. This means it is high in one or more FODMAP subgroups. Within this category, it falls between Jalapeño and Collard Greens for calories, ranking 21 of 68.

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At 40kcal calories per 100g, Onion falls into the Not Allowed category under Low-FODMAP guidelines. This means it is high in one or more FODMAP subgroups. Within this category, it falls between Green Beans and Carrots for calories, ranking 30 of 68.

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With 338kcal calories per 100g, Pretzels earns a Not Allowed classification on Low-FODMAP. This means it is high in one or more FODMAP subgroups. It also contains 8.2g protein and 203mg sodium, which may factor into overall meal planning. It ranks among the highest in this category for calories. The nearest lower option is Farro at 335kcal.

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With 42kcal calories per 100g, Snap Peas earns a Not Allowed classification on Low-FODMAP. It is high in one or more FODMAP subgroups. Beyond the primary classification, snap peas also provides 2.6g fiber per 100g. Within this category, it falls between Carrots and Beets for calories, ranking 32 of 68.

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