7 of the Best Low FODMAP Vegetables You Should Incorporate Into Your Everyday Diet

Fermentable oligosaccharides, disaccharides, monosaccharides, and polyols (or FODMAPs for short) are a group of short-chain carbohydrates that are poorly absorbed by the small intestine.

Though many FODMAPs are traditionally considered healthy foods, people with IBS and dietary sensitivities often find them hard to digest. In some people, consuming FODMAPs leads to unpleasant symptoms like cramping, diarrhea, constipation, bloating, and gas. For these individuals, avoiding or limiting FODMAP consumption can greatly reduce or even eliminate symptoms.

There are dozens of foods on the list of high FODMAP foods to avoid, but plenty of low FODMAP options as well. Here you’ll learn everything you need to know about low FODMAP veggies in particular.

Overview of Low FODMAP Veggies

While popular vegetables like garlic and onions, cruciferous veggies, artichoke, and asparagus are high in FODMAPs, there are plenty that aren’t. These include vegetables like zucchini, tomatoes, leafy greens, eggplant, potatoes, and bell peppers.

Below we’ll highlight the health benefits of 7 low FODMAP veggies to include in your diet:

1. Carrots – Packed with nutrients and delightfully crunchy, carrots are a rich source of beta carotene, potassium, and vitamin K1 as well as a handful of antioxidants. This veggie is low in calories and high in water with 2.8 grams dietary fiber per 100g serving.
2. Eggplant (up to 1 cup) – This vegetable has been used in traditional medicine for thousands of years and it is full of essential nutrients. Eggplant contains antioxidant vitamins like A and C as well as polyphenols, plant chemicals which provide numerous health benefits.
3. Leafy Greens (up to 1 cup)  – Rich in fiber but low in calories, leafy greens are an essential part of just about any healthy diet. Kale is incredibly nutrient-dense, providing 684% the daily value (DV) for vitamin K. Collard greens have a more bitter taste, but they’re rich in vitamins A, B9, and C.
4. Bell Peppers (up to 50 grams) – Colorful veggies tend to be the healthiest and bell peppers are no exception. These veggies are an excellent source of potassium, folate, and iron as well as vitamins A and C.
5. Tomatoes (up to 65 grams) – The most beneficial substance found in tomatoes is lycopene. It’s what gives them their red color and it helps protect against free-radical damage. Tomatoes are also rich in potassium, vitamin B, and vitamin E.
6. Zucchini (up to 65 grams) – This veggie is low in carbs and calories but packed with moisture and fiber. It’s also rich in carotenoids  like lutein and zeaxanthin which support healthy vision.
7. Cucumber – Full of refreshing moisture with a crisp texture and low calorie count, cucumber is rich in vitamin K to support bone health and fiber that helps manage cholesterol.

While a low FODMAP diet may feel restrictive at first, you’ll eventually get used to it and will find that there are still plenty of options available to you. One of the best things you can do is create a collection of low FODMAP recipes to help you keep things fresh.

Enjoy These 5 Veggie-Packed Low FODMAP Recipes

Vegetables are an essential part of any healthy diet, including a low FODMAP diet. Just because you need to avoid or limit your intake of certain veggies doesn’t mean you can’t enjoy a balanced and flavorful diet. Don’t forget either that there are plenty of low FODMAP prepared foods from Schär to make things a bit easier on you.

Try these delicious recipes featuring low FODMAP veggies…

1. One-Pan Roasted Root Veggies

Servings: 6

Ingredients:

• 3 medium Yukon gold potatoes, chopped
• 3 medium carrots, peeled and sliced
• 2 medium parsnips, peeled and sliced
• 1 small rutabaga, peeled and chopped
• ¼ cup garlic-infused olive oil
• Salt and pepper

Instructions:

1. Preheat the oven to 375°F.
2. Toss the vegetables with the olive oil and spread on a baking sheet in an even layer.
3. Season with salt and pepper to taste.
4. Bake for 45 minutes then stir and bake another 45 minutes.
5. Check every 15 minutes and remove the veggies when they start to brown.
6. Transfer to a serving dish and serve warm.

2. Loaded Veggie Pizza

Servings: 4

Ingredients:

• 2 Schär gluten free pizza crusts
• 2 tablespoons garlic-infused olive oil
• ½ cup low FODMAP tomato sauce
• 1 ½ cups diced low FODMAP veggies
• 8 ounces shredded low-moisture mozzarella
• 2 tablespoons grated Romano cheese

Instructions:

1. Preheat the oven to 475°F.
2. Place the crusts on a baking sheet and brush with garlic-infused oil.
3. Divide the tomato sauce between the crusts, spreading within ½ inch of the edge.
4. Sprinkle the chopped veggies over the sauce.
5. Top with shredded mozzarella.
6. Bake for 6 to 8 minutes until the cheese is melted.
7. Garnish with grated Romano cheese and slice to serve.

3. Roasted Rosemary Veggies with Feta

Servings: 4

Ingredients:

• 1 small red pepper, sliced
• 2 cups mini potatoes
• 2 medium carrots, sliced
• 2 tablespoons garlic-infused olive oil
• Salt and pepper
• 1 tablespoon dried rosemary
• 1 zucchini, cut into chunks
• ½ cup feta, crumbled
• Fresh rosemary, chopped

Instructions:

1. Preheat the oven to 425°F and lightly grease a roasting pan.
2. Combine the red pepper, carrots, and potatoes in the pan and toss with olive oil.
3. Season with salt and pepper to taste then sprinkle with dried rosemary.
4. Roast for 30 minutes uncovered, shaking the pan every 10 minutes to prevent sticking.
5. Add the zucchini to the pan after the first 10 minutes.
6. Transfer the veggies to a serving dish and garnish with feta and fresh rosemary.

4. Low FODMAP Veggie Dip

Servings: 8-10

Ingredients:

• 1 cup dairy-free mayonnaise
• 1 tablespoon garlic-infused olive oil
• 1 tablespoon almond milk
• 1 tablespoon dried dill
• 1 tablespoon dried chives
• 1 teaspoon dried parsley
• Salt and pepper
• Fresh chopped parsley
• Sliced low FODMAP veggies
• Schär low FODMAP crackers

Instructions:

1. Combine the mayo, garlic-infused oil, almond milk, and dried herbs in a small bowl.
2. Whisk until well combined then season to taste with salt and pepper.
3. Garnish with fresh parsley and serve with sliced veggies or low FODMAP crackers.

5. Maple Infused Carrots

Servings: 8

Ingredients:

• ½ cup low FODMAP chicken or veggie broth
• ¼ cup pure maple syrup
• ½ teaspoon ground cinnamon
• 2 pounds baby carrots
• 2 tablespoons butter, cubed
• Salt to taste

Instructions:

1. Combine the broth, maple syrup, and ground cinnamon in a slow cooker.
2. Whisk well to combine then add the carrots.
3. Stir to coat and top with the cubed butter.
4. Cover and cook on low heat for 4 to 6 hours or until the carrots are fork-tender.
5. Stir every 2 hours and season with salt when done.

Whether you suffer from IBS or just have difficulty digesting certain foods, a low FODMAP diet could be the solution you’ve been looking for. As you start changing your diet, be sure to include a balance of protein, healthy carbohydrates, and fruits – and don’t forget about the low FODMAP veggies above!