As an IBS dietitian I am always looking for ways to help my patients make the low FODMAP diet more accessible. Let’s talk all about low FODMAP foods that you can add to your grocery shopping list today!

7 Low FODMAP Veggies to Try

Do veggies and the low FODMAP diet confuse you? 🤯🥒🥬🍄🥦🥕⁠
⁠I don’t blame you – some veggies are low FODMAP no matter how much you eat, whereas others have safe portions. Some parts of veggies are low, where as other parts are high (ie. broccoli stems vs florets), and! Processing makes a difference! (hello, corn on the cob vs canned corn!) 🌽⁠

When it comes to choosing low FODMAP veggies here are my pro tips:⁠

  1. Check the Monash app for safe serves, and be sure to read the caption below to see if you can eat the veggie freely!⁠
  2. Some of your favorites eliminated? Check to see if canning or pickling allows you to consume them!⁠
  3. Work with a dietitian on ways to incorporate your favorite (its actually surprising how much garlic you can eat below the cut off – @ibs.nutrition measured it and its about 1/8 of a clove, with ¼ clove being yellow!) ⁠

But what if you want to eat vegetables freely, without having to worry about portions?

Here are 7 vegetables that are low FODMAP at any portion size! 🤗⁠

  • Bean sprouts🌱 – add them to a stir fry or Asian-inspired salad for some extra crunch!⁠
  • Red bell pepper 🌶️ – add to a salad, roast it with some garlic-infused olive oil, or stuff with ground meat and rice and bake⁠
  • Carrots 🥕 – dip in low FODMAP hummus for a quick snack, or try baking with butter and maple syrup for a delicious side⁠
  • Cucumber 🥒 – combine 1 sliced cucumber with 1 tbsp fresh dill, 2 tbsp white vinegar, 2 tsp sugar and 1 tsp salt for a quick and easy cucumber salad (let sit in the fridge for 30 minutes before serving)⁠
  • Kale 🥬 – (my husband hates it, I personally, LOVE it!) I like to mix in with my salad (massaging it with some olive oil first), baking into kale chips, or add to your favourite stir-fry⁠
  • Oyster mushrooms 🍄 – use in place of other mushrooms in your favourite dishes (be sure to check out’s Oyster Mushroom Risotto at blog!)⁠
  • Potato 🥔 – ahh, the humble potato! This versatile vegetable can be made into anything you can dream of – my personal favourites are homemade potato wedges or classic mashed potatoes.⁠

What are your favourite low FODMAP vegetables?

5 Low FODMAP Whole Grains to Try

🍞 We say ‘whole grains’ a lot around here (your gut microbes are big fans) – but do you know what a ‘whole grain’ is? 🍞⁠

Here’s the low-down on why whole grains are so fantastic for your gut microbiome!⁠

Whole grains are made up of three components:

  1. The outermost layer is called the ‘bran layer,’ and is made up of fibre, protein and minerals. ⁠
  2. ⁠The ‘endosperm’ is the largest component and contains starch granules. ⁠
  3. ⁠Finally, the nutrient rich core of the grain called the ‘germ’ contains vitamins, healthy fats and phytochemicals.⁠

Why are the 3 grain layers important?

You might have guessed it but they’re FULL of fuel for your gut microbes! In contrast, refined grains are processed to remove the bran and the germ – meaning we lose much of the fibre and phytochemicals – meaning 👋 bye bye fuel for your microbes. ⁠There’s a common misconception that if you’re following the low FODMAP diet, you won’t be able to consume any grain products. But luckily, that’s not the case!

Here are 5 low FODMAP grains to try incorporating into your diet. 🙌🏼⁠

  • Millet (low FODMAP at ¾ cups cooked) – try making it into a porridge or using it as a salad topper⁠
  • Oats (low FODMAP at ½ cup uncooked) – try as a porridge, pancakes or oatmeal cookies⁠
  • ⁠Quinoa – try as a side to your main meal, or try quinoa pasta as an alternative to wheat pasta⁠
  • ⁠Rice – choose brown rice or wild rice for a fibre boost⁠
  • ⁠Popcorn – (I couldn’t forget popcorn, could I?!) add seasonings like smoked paprika or a blend of brown sugar, salt and cayenne pepper for a fibre-filled snack⁠

What’s your favourite low FODMAP grain?