Naturopathic Kitchen: Low FODMAP Vegetables

An assortment of low-FODMAP vegetables, including lattice, tomatoes, and potatoes.

What is a Low-FODMAP Diet?

A low-FODMAP diet is a dietary approach designed to alleviate symptoms of irritable bowel syndrome (IBS) and other gastrointestinal disorders. “FODMAP” stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols – a group of short-chain carbohydrates and sugar alcohols that can be poorly absorbed in the small intestine.1 

The low-FODMAP diet involves reducing or temporarily eliminating foods rich in these fermentable carbohydrates, as they may contribute to symptoms such as bloating, gas, abdominal pain, constipation, and diarrhea in individuals with sensitive digestive systems. 2 Common high-FODMAP foods include certain fruits, vegetables, grains, dairy products, and sweeteners. 3 

A low-FODMAP diet works similarly to an elimination diet and is typically divided into three phases: restriction, reintroduction, and maintenance.

During the restriction phase, individuals eliminate all high-FODMAP foods to determine which specific ones trigger their symptoms. In the reintroduction phase, these foods are gradually reintroduced one at a time to identify personal tolerance levels. Finally, the maintenance phase involves establishing a long-term dietary plan that minimizes symptoms by limiting trigger foods while providing a balanced and nutritious diet. 4 


Who can Benefit from a Low-FODMAP Diet?

A low-FODMAP diet may be beneficial for individuals experiencing symptoms of irritable bowel syndrome (IBS) and other functional gastrointestinal disorders. 5  This diet is particularly suitable for those whose symptoms do not respond well to other dietary or lifestyle modifications. It is important to note that the low-FODMAP diet is not a one-size-fits-all solution, and its effectiveness varies from person to person. Consulting with a healthcare professional is crucial to properly assess whether a low-FODMAP diet is suitable for you and to receive personalized guidance through the different phases of the diet.


Low-FODMAP Vegetables

Many vegetables are high-FODMAP foods, which can make it difficult to get enough vegetables in your diet when following a low-FODMAP regimen. 6 Use this list of low-FODMAP vegetables to ensure you are still eating plenty of vegetables as you follow a low-FODMAP diet.

  • Kale
  • Celery
  • Potatoes
  • Sweet potatoes
  • Yams
  • Zucchini 
  • Spinach
  • Ginger
  • Eggplant
  • Green beans
  • Squash
  • Bok choy
  • Lettuce
  • Parsnips
  • Tomatoes
  • Carrots
  • Bell Peppers
  • Cucumbers 7 

It is essential for individuals considering a low-FODMAP diet to consult with a healthcare professional such as a naturopathic doctor to ensure proper guidance, as the diet can be complex and may lead to nutritional deficiencies if not followed correctly. Your naturopathic doctor will collaborate with you to help you design a low-FODMAP diet that gives you the nutrition you need.

*Note: If you or your patient has a history of disordered eating, please implement dietary recommendations in a way that is safe for the patient.

The information presented on this site is intended for educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment.  Always seek the advice of a qualified healthcare provider with any questions you may have regarding a medical condition.


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