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10 Best FODMAP Vegetables

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Low FODMAP vegetables are amazing

Do you experience stomach heaviness with sporadic strikes of pain? Do you always feel bloated even after passing gas? Is your bowel movement unusual? It could be the last salad you ate! This book explained to me how my diet is causing gut problems.

Many people can only think of benefits when talking about vegetables. But they do not know that their vegetable choices are actually high in FODMAP. Knowing which vegetables have low FODMAP, high FODMAP, and tolerable FODMAP is important to maintain quality of life.

Low-FODMAP Vegetables Can Improve Your Life 

Gastrointestinal symptoms can reduce your confidence, focus, and productivity. Modifying your diet can help avoid these symptoms. This is strongly supported by a 2017 study that compared the traditional Irritable Bowel Syndrome (IBS) diet to a low-FODMAP diet.

If you believe that a low-FODMAP diet is the best for you, here's a complete guide in creating a low-FODMAP diet plan.

Vegetables are important for overall health. However, some of them can cause gut symptoms. We’ve listed down the best vegetables for a low fodmap diet. Also included are veggies that should be consumed in lower quantities and those that should be avoided completely.

Low-FODMAP Vegetable List

1. Alfalfa

Also considered as a herb, alfalfa is high in flavonoids, coumarins, alkaloids, phytosterols, and saponins, all of which have shown potential health benefits in studies. It is also one of the vegetables you must include in your FODMAP diet because it promotes gut health. 

2. Tomatoes

Thankfully one of the ingredients in many tasty dishes has low FODMAP! Tomatoes are classified as vegetables in the culinary setting, but they can also be called fruits. Just a single tomato can already fill up 40% of your daily Vitamin C requirement. This low FODMAP food is also a good source of:

Vitamin A: For vision, immunity, and skin health

Vitamin K: For wound healing and bone health

Potassium: A key nutrient for maintaining heart function and fluid and blood pressure balance

Fiber and fluid: Can help relieve constipation

3Carrots

You don’t even have to give up carrot soup! 

Aside from having low FODMAP, carrots may help prevent cancer. These root vegetables contain flavonoids, the compound giving them vibrant colors, that reduce inflammation, regulate cell replication, and triggering tumor death. In fact, a 2008 study shows that those who eat more carrots have a 21% lower risk of lung cancer!

The fructose content of this low fodmap veggie is relatively low, which means it is unlikely to irritate the digestive system. A medium-sized carrot contains 5% to 7.6% of the amount of fiber you need for normal digestive function.  

Additionally, a 2014 research shows that carotenoid-rich vegetables (like carrots!) may lower one’s risk of colon cancer. This is a solid reason to include it in your low FODMAP diet!

4. Radish

Chill it, roast it, serve it raw---you’re free to do anything because radish is one of the low FODMAP vegetables (without going overboard, of course!).

Radish is noted for its anti-diabetic effects because it reduces glucose absorption in the intestines and promotes metabolism. There is also a study that suggests its ability in helping prevent gastric ulcers by protecting the gastric tissues. A half-cup of radish contains 1 gram of fiber, which is helpful in preventing bloating, and constipation.

Cucumber is highly suitable for a FODMAP diet because it doesn’t contain gut irritants. It is also a good source of soluble fiber and water. Because this fodmap food has a mild taste, it can blend well with other flavors.

5. Green Beans

Thankfully, you don’t have to avoid green beans or string beans during late-night dinners and holiday meals. This veggie is one of the favorite inclusions in a low fodmap diet because it is high in fiber, which is great in regulating your cholesterol levels. Green beans are also low in sodium and high in folate (a vitamin B that is important in DNA and red blood cell production).                   

 6. Okra

Okra is not only friendly to the gut, it is one of the low FODMAP foods with potential anti-diabetic properties. Studies also reveal that eating okra as part of your low FODMAP diet can improve stress and fatigue levels. Get your dose of mood stabilizers from these vegetables now.

7. Pumpkin

Low FODMAP diet should also include pumpkins. These veggies contain particularly high amounts of vitamin A, which is important for eye health. Also loaded with antioxidants, pumpkin can help you avoid gut symptoms while keeping your immunity strong.

8. Corn

Get your daily carb requirement without feeling bloated by eating corn. This low FODMAP vegetable also has a low glycemic index, which its sugar content is slowly absorbed in the intestines. Low FODMAP vegetables with slow glycemic absorption prevent unhealthy sugar spikes in the blood.

9. Turnip

Just like many other cruciferous vegetables, turnip can relieve a variety of gastrointestinal symptoms. Include it in your low FODMAP diet to reduce blood pressure and the risk of developing cancer. The decent fiber content of this food can also aid weight loss!

10. Seaweed

Have you ever heard of low FODMAP vegetables? Seaweed is not just food for underwater creatures! It is harvested to make various culinary preparations all over the world.

Seaweed should be included in your low FODMAP diet because it contains a sugar called "sulfated polysaccharide", which helps promote the growth of good gut bacteria.

Low FODMAP Veggies in Low Quantities

woman eating low fodmap vegetables from a bowl using chopsticks

These vegetables have low FODMAP when consumed in specific portion sizes. Take note that you may experience gastrointestinal symptoms if you combine them in one meal or consume two or more of them throughout the day.

Broccoli Crowns (3/4 cup)

Broccoli is a cruciferous vegetable from the cabbage family. Put it in your soup, salad, or stir fry---just make sure the broccoli crowns do not exceed ¾ cup to avoid gastrointestinal irritation.

This low FODMAP food that looks like a miniature tree is packed with nutrients. In fact, only 91 grams of raw broccoli already contains:

  • Vitamin C:135% of the RDI
  • Vitamin A:11% of the RDI
  • Vitamin K:116% of the RDI

A 2009 research shows that broccoli contains significant levels of glucoraphanin, a biological compound that is converted into a strong antioxidant during digestion. Antioxidants slow down skin aging, reduce inflammation, and help strengthen immunity. Start including broccoli crowns in your low FODMAP diet now.

Brussels Sprouts (2)

Brussels sprouts are just as nutritious as its cousins--cauliflower, mustard greens, and kale. These FODMAP vegetables are packed with vitamin C, which is needed for tissue repair, immune function, iron absorption, and skin health.  It is definitely a healthy addition to your FODMAP diet. Just to be safe, take supplements containing digestive enzymes with probiotics. These supplements promote the balanced growth of probiotics.

You can get 78 grams of fiber from cooked this low FODMAP veggie contains 8% of your daily fiber requirement. A diet with enough fiber can soften stool and relieve constipation. The fiber in these veggies also feeds the good bacteria in your gut.

Eggplant (1 cup)

Eggplant contains nasunin which can protect your cells from damage against free radicals. Therefore, including eggplant in your diet can improve the health of the lining of your gastrointestinal tract. Just make sure not to except 1 cup (128 grams) per day!

This nightshade family member is also surprisingly rich in fiber. Include eggplant in your meals to feel “full” for longer hours and reduce calorie intake--that way, you can reduce weight while staying in a FODMAP diet.

High FODMAP Vegetables

man with stomach pain because of high fodmap vegetables

Living on FODMAPs diet can be challenging because you have to avoid certain vegetables and food products with high amounts of corn syrup. But once you get a hold of its benefits, low FODMAP foods will easily become your favorite.

Now that you know the low FODMAP vegetables, it is now time to know which shouldn't be included in your diet low in FODMAPs.

Garlic & Onion

Garlic and onion add flavor and aroma to dishes. They also help reduce blood pressure and cholesterol levels and fight off bacteria and fungi. However, these veggies are also known for their potency to put the gut on fire. Avoid eating garlic and onion if possible, no matter how aromatic these high FODMAP veggies are. Thankfully, you can substitute garlic and onion with AIP Spice Pack!

Asparagus

Despite being a good source of folate and vitamin K, experts advise against eating asparagus if you have any gastrointestinal problems. Eating asparagus can cause bloating, flatulence, and smelly urine.

Artichoke

This plant may have shown potential in lowering blood sugar levels, but it is still not recommended if you’ve been experiencing gut symptoms. Eating too much artichoke can upset the stomach, causing gas and diarrhea.

Mushroom

The vitamin C and potassium content of mushrooms are overweighed by its high FODMAP rate. Mushrooms can irritate the mucosal lining, causing vomiting, diarrhea, and pain.

 

Final Thoughts

All vegetables come with benefits. However, not all of them are suitable for your gastrointestinal health. If a certain vegetable has high FODMAP, you must find another vegetable that has the same benefits but with lower FODMAP. You'll find a comprehensive list here.

Even if a vegetable is classified as low FODMAP, you must still watch your portions. Keep in mind that everything that’s excessive brings more negative than positive. Diets low in FODMAPs must also be optimized to meet your requirements for macro and micronutrients.

With enough research and creativity, you can still enjoy various delicious foods that have low FODMAP. Consulting a licensed nutritionist or dietitian can help you plan out FODMAPPED recipes.

  

Sources:

https://pubmed.ncbi.nlm.nih.gov/27170558/

http://faculty.ksu.edu.sa/rafatullah/Old/PBL_036.pdf

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5622774/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4588743/

https://link.springer.com/article/10.1007/s00394-015-0922-1

https://onlinelibrary.wiley.com/doi/full/10.1111/j.1440-1746.2009.06149.x

https://pubmed.ncbi.nlm.nih.gov/28806407/

https://www.thesun.co.uk/news/9437313/cancer-fighting-foods-carrots/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3705355/

 

 

 

 

 

 

 

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