FODMAP food database

Low-FODMAP vegetables

Most vegetables are gut-friendly, but a handful — onion, garlic, cauliflower, mushrooms — are among the biggest FODMAP offenders. Here's the full breakdown.

⚠️ Moderate — mind the serving vegetables

Fine in smaller portions; larger ones may trigger.

Asparagus Beetroot, canned Beetroot, fresh Broccoli (heads)Brussels sprouts Celery Cherry tomato Fennel bulb Green cabbage Leek (green tops)Portobello mushroom Savoy cabbage Shiitake mushroom, fresh Snow peas Sugar snap peas Sweet corn Sweet potato Tomato (common)Zucchini

🚫 High FODMAP vegetables

Best limited during elimination, reintroduced later.

Artichoke (globe)Cassava Cauliflower Garlic Jerusalem artichoke Leek, white bulb Mushroom (button)Onion (brown)Shallot Shiitake mushroom, dried Spring onion, white bulb Taro root

Other food categories

Fruits Grains Protein Dairy Legumes Nuts & Seeds Beverages Condiments Sweeteners Other

For informational purposes only, not medical advice. FODMAP content varies with ripeness, processing, and brand.

✅ Low FODMAP vegetables

⚠️ Moderate — mind the serving vegetables

🚫 High FODMAP vegetables

Other food categories