The FODMAP-friendly Vegetable List—plus Eating Out

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The basic “generally allowed” list is below. First: If you’re just starting your digestive recovery, you’ll probably find it helpful to cook your vegetables pretty well. I know … there are more nutrients in raw or tender-crisp veggies. But if the food doesn’t stay long enough in your digestive tract for those nutrients to be absorbed, they do you no good. So temporarily (at least), I suggest cooking them until tender-soft (at least), not tender-crisp.

Speaking of cooked vegetables: If you’re eating out, a safe menu request is PLAIN meat, chicken, or fish—cooked in olive oil or butter, but WITHOUT the usual sprinkle of seasoned salt, which generally contains olive oil or garlic—and some white rice with butter or olive oil and herbs but NO ONION OR GARLIC—and a side of well cooked vegetables from the safe list. You’ll probably have to repeat well cooked at least twice for your server to actually hear it. This is a new concept to contemporary chefs: Why would anyone want their veggies other-than-crispy? Keep sending them back until they’re done, if you do find that this helps your tummy. Don’t be a martyr and eat things that you know will cause problems.

And carry a safe muffin into the restaurant if you have any doubts.

Okay, here’s the list. It’s taken directly from The Complete Low-FODMAP Diet, by Shepherd and Gibson. I’m posting it as a teaser. I you’re going to try the low-FODMAP diet, that book belongs on your shelf!

Wait—first, here’s another piece of free advice (worth every penny you paid for it): Reintroduce just one or two vegetables a week at first. Even the FODMAP-friendly ones. That way, you can be sure you don’t have other underlying allergies (e.g. corn is considered FODMAP friendly, but I can’t eat it).

  • alfalfa sprouts
  • bamboo shoots
  • bean sprouts
  • bell pepper
  • bok choy
  • broccoli
  • carrot
  • chayote
  • Chinese cabbage
  • cucumber
  • eggplant
  • green beans
  • lettuce
  • olives
  • parsnip
  • potatoes*
  • pumpkins
  • rutabagas
  • Swiss chard
  • spinach
  • scallion (green onions—green part only)
  • squash (avoid butternut; not all other varieties have been tested)
  • taro
  • turnips
  • watercress
  • yams (maximum ½ cup per meal)
  • zucchini


*potatoes: I haven’t seen any research on the topic of refrigerating cooked potatoes, but I’ve read in numerous places that refrigerating raw potatoes increases their sugar content—and I definitely can’t eat leftover cooked potatoes. Hello, Monash University (research home of the FODMAP diet) – does anyone need a research topic? Does refrigerating cooked potatoes increase their fructose content?

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One thought on “The FODMAP-friendly Vegetable List—plus Eating Out

  1. hi, just this morning i tossed out a cooked tater from the frig and cooked a fresh one- i had in the back of my mind some info that all starches change once they are left over and refrigerated- so no knowing what they change into…better safe than sorry. My boys are grown and out of the house so i just cook for one and there is no one around to eat any left overs so try to just cook for what i am going to eat. I thought going gluten free was tough! this FODMAP plan is just what i needed- been in pain for way too long.

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