TOP 15 Low-FODMAP Vegetables

Cinzia Cuneo November 5, 2021 FODMAP, IBS Irritable Bowel Syndrome, Recipes, TOP Tens, Vegetables

The low-FODMAP diet provides relief to long-time sufferers of IBS (Irritable Bowel Syndrome)*. It consists of a phase of temporary elimination of FODMAP carbohydrates, followed by a phase of reintroduction and a phase of long-term maintenance.

Since FODMAPs are found in many fruits, vegetables, nuts, dairy and grain products, the person starting this diet may feel a bit lost at the start, especially when it comes to understand which vegetables are low-FODMAP, hence allowed, and which ones are not allowed.

To help you not get discouraged, here is the list of our favorite low-FODMAP veggies.

#15 – Green beans

Boiled Vegetable Salad

Low in calories and high in fiber, green beans are easy to prepare. They can be blanched in salted water then simply seasoned or quickly sautéed in a pan. In this recipe they are mixed with other low-FODMAP vegetables, such as carrots and potatoes.

See the recipe >>

#14 – Zucchini

Zucchini Noodles

Zucchini are very versatile. Cut into a spiral, they make wonderful low-carb spaghetti, that can be seasoned with your favorite pasta sauce.

See the recipe >>

#13 – Aubergines/Eggplants

Sesame-Glazed Aubergine (Irritable Bowel Syndrome Version)

Eggplants are chameleon vegetables that take on the taste of preparation. They should be paired with low FODMAP seasonings.

See the recipe >>

#12 – Tomatoes and #11 – Bell peppers

Tomato-Stuffed Peppers

Rich in vitamins and low in calories, tomatoes and peppers can be consumed in quantity because they are low in FODMAP.

See the recipe >>

*FODMAPs are fermentable carbohydrates that are partly responsible for causing symptoms in people with irritable bowel syndrome (IBS). For more info, read this article.

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Author

Cinzia Cuneo

Cinzia Cuneo, founder of SOSCuisine.com, never wanted to neglect the quality of her food. She shares her special expertise to make good food quickly and without complications!