When I first started cutting back on high FODMAP foods, the hardest part wasn’t giving things up — it was figuring out what I could still pile onto my plate without a second thought.
Below are 62 fruits and vegetables that are generally considered low FODMAP, grouped by type, with a rough nutrition note and a real-world way to use each one. Nutrition figures here are approximate and meant as a general guide, not a lab report, since exact values shift with ripeness, brand, and how something is cooked.
Key Takeaways
- Portion size often decides whether a fruit or vegetable stays low FODMAP, not just the food itself.
- Citrus, small servings of berries, firm bananas, and most leafy greens are reliable everyday staples.
- Cauliflower, mushrooms, garlic, onion, and ripe bananas are common high FODMAP swaps worth learning to spot.
- This list is a starting point — a registered dietitian should guide the elimination and reintroduction phases of a true low FODMAP diet.
Citrus and Tropical Fruits
Citrus and tropical fruits are some of the easiest low FODMAP picks because their sugars are mostly balanced between glucose and fructose, which most digestive systems handle well.
Researchers at Monash University did the original lab testing behind these ratings, which is why the serving sizes below matter as much as the food itself.
I keep this group next to my full low fodmap foods list and double-check anything unfamiliar against the high fodmap foods list before it goes in my cart.
1. Oranges
Approximate nutrition: About 62 calories and 70mg vitamin C per medium orange.
I eat these straight out of hand or segment them into a lunchbox salad for a bright, acid-forward crunch.
2. Clementines
Approximate nutrition: Roughly 35 calories and 36mg vitamin C per small fruit.
Clementines peel faster than oranges, which makes them my go-to grab-and-go snack during the week.
3. Lemons
Approximate nutrition: About 17 calories per lemon, with a solid dose of vitamin C in the juice.
A squeeze of lemon over roasted vegetables or fish adds brightness without a single high FODMAP ingredient.
4. Limes
Approximate nutrition: Around 20 calories per lime, mostly from vitamin C and a little fiber in the pith.
Lime juice is my usual finish for grain bowls when garlic and onion are off the table.
5. Pineapple
Approximate nutrition: About 82 calories and 79mg vitamin C per cup of chunks.
Fresh pineapple works well grilled or tossed into a fruit bowl, and it holds up better than most tropical fruit in the freezer.
6. Kiwi
Approximate nutrition: Roughly 42 calories and 64mg vitamin C in one medium kiwi.
I slice these into rounds for breakfast bowls since one whole fruit is the typical low FODMAP serving.
7. Passion Fruit
Approximate nutrition: About 17 calories and 2g fiber per fruit.
Scoop the pulp straight over yogurt for a tart, seedy topping that needs zero prep.
8. Papaya
Approximate nutrition: Around 59 calories and 87mg vitamin C per cup of cubes.
Ripe papaya is soft enough to blend into a smoothie or eat plain with a squeeze of lime.
Berries and Stone Fruits
Berries are where portion size matters most — a small handful is usually fine, but doubling up can tip several of these into high FODMAP territory.
I measure rather than eyeball berries when I’m building a bowl of overnight oats recipe with frozen fruit, since it’s an easy place to accidentally overdo it.
9. Strawberries
Approximate nutrition: About 49 calories and 89mg vitamin C per cup, sliced.
A cup of sliced strawberries is a safe everyday serving, and they hold their texture well in a smoothie.
10. Blueberries
Approximate nutrition: Roughly 84 calories per cup, though the low FODMAP serving is closer to a quarter cup.
I sprinkle a small handful over oatmeal rather than eating a full cup at once.
11. Raspberries
Approximate nutrition: About 64 calories and 8g fiber per cup.
Keep the serving to around a quarter cup and they’re a reliable topping for pancakes or salads.
12. Grapes
Approximate nutrition: Roughly 104 calories per cup.
Grapes are one of the more forgiving fruits here, and freezing them makes a great low-effort snack.
13. Cranberries
Approximate nutrition: About 46 calories per cup of fresh, unsweetened berries.
Stick to fresh or unsweetened dried cranberries in small amounts, since sweetened versions add sugars that can trigger other issues.
14. Rhubarb
Approximate nutrition: Around 11 calories per half cup, diced.
Cook rhubarb down with a little sugar for a tart compote over pancakes or plain yogurt.
15. Star Fruit
Approximate nutrition: About 28 calories per fruit.
Sliced star fruit makes a pretty, mild garnish for fruit salads or a cheese board.
16. Dragon Fruit
Approximate nutrition: Roughly 60 calories per cup, diced.
The mild, slightly sweet flesh blends nicely into smoothies without overpowering other flavors.
Melons and Other Fresh Fruits
Melons are notorious for being inconsistent — some varieties and serving sizes are fine, while others creep into high FODMAP range fast.
When I want a fruit-forward snack, I lean on my usual low fodmap snacks rotation to keep portions in check.
17. Cantaloupe
Approximate nutrition: About 53 calories per cup, cubed.
Keep servings to around three-quarters of a cup, since a larger portion adds more natural fructose than most guts want to handle at once.
18. Honeydew Melon
Approximate nutrition: Roughly 61 calories per cup, diced.
Honeydew is refreshing on a hot day, but I still measure it out rather than eating from the whole melon.
19. Firm Bananas
Approximate nutrition: About 90 calories in a medium, just-ripe banana.
Firm, less-ripe bananas are the low FODMAP choice — the riper and spottier they get, the more fructans build up.
20. Grapefruit
Approximate nutrition: Roughly 52 calories and 44mg vitamin C in half a grapefruit.
Half a grapefruit for breakfast is an easy way to get a citrus hit without overdoing portion size.
21. Guava
Approximate nutrition: About 37 calories per fruit.
I’ve found a small guava sliced into a fruit salad adds a floral note most people haven’t tasted before.
22. Fuyu Persimmon
Approximate nutrition: Around 118 calories per fruit.
Firm Fuyu persimmons can be eaten like an apple, sliced thin, in a moderate half-fruit serving.
Leafy Greens and Salad Vegetables
Most leafy greens and salad vegetables are naturally low in fermentable carbs, which makes building a base salad fairly simple.
The one thing that trips people up is blending too much spinach or kale into a smoothie — it’s part of why my why is my fruit smoothie bitter troubleshooting guide exists.
23. Spinach
Approximate nutrition: About 7 calories per cup, raw, plus a good amount of iron.
Raw spinach wilts fast into a hot pan and is one of my go-to bases for a quick sauté.
24. Kale
Approximate nutrition: Roughly 33 calories per cup, chopped raw.
Massage kale with a little oil and lemon juice to soften it before tossing it into a salad.
25. Romaine Lettuce
Approximate nutrition: About 8 calories per cup, shredded.
Romaine’s crunch makes it my default for wraps when I want a low FODMAP swap for a tortilla.
26. Arugula
Approximate nutrition: Around 5 calories per cup.
Its peppery bite works well scattered over a plain pizza or folded into a grain bowl.
27. Bok Choy
Approximate nutrition: About 9 calories per cup, shredded raw.
Bok choy holds its texture in a quick stir-fry, unlike softer greens that turn mushy fast.
28. Swiss Chard
Approximate nutrition: Roughly 7 calories per cup, raw.
Chop the stems and leaves separately, since the stems need a couple extra minutes of cooking to soften.
29. Cucumber
Approximate nutrition: About 16 calories per cup, sliced.
Cucumber is my everyday crunch factor for salads, sandwiches, and quick pickles.
30. Red Bell Pepper
Approximate nutrition: About 39 calories and very high vitamin C per cup, chopped.
Red bell pepper is the low FODMAP choice over green — roast it and it turns almost sweet.
31. Tomatoes
Approximate nutrition: Roughly 27 calories per cup, chopped.
Common round or roma tomatoes in a normal serving work well diced into salsas or salads.
32. Radishes
Approximate nutrition: About 2 calories per radish.
Thinly sliced radishes add a peppery crunch to tacos or a green salad with almost no calories.
Root and Cruciferous Vegetables
Roots and cruciferous vegetables are workhorses in my kitchen, but this is also the group where cooking method and portion size change the FODMAP math the most.
The Mayo Clinic Health System notes that a low FODMAP diet is meant to be a short-term elimination phase, not a lifelong list to memorize forever.
33. Carrots
Approximate nutrition: About 52 calories per cup, chopped raw.
Carrots roast, steam, and snack raw equally well, which makes them one of the easiest low FODMAP staples to keep stocked.
34. Parsnips
Approximate nutrition: Roughly 100 calories per cup, sliced raw.
Parsnips roast into a sweet, caramelized side dish that stands in nicely for potatoes.
35. Broccoli
Approximate nutrition: About 31 calories per cup, chopped raw florets.
Stick to the florets in a normal serving — the stalks concentrate more of the fermentable fiber.
36. Turnips
Approximate nutrition: Roughly 36 calories per cup, cubed raw.
Turnips roast much like potatoes and pick up flavor well from herbs and a little olive oil.
37. Potatoes
Approximate nutrition: About 116 calories in a medium potato.
Plain potatoes are naturally low FODMAP, whether mashed, roasted, or boiled for a salad.
38. Sweet Potatoes
Approximate nutrition: Around 90 calories per half cup, cubed.
Keep servings to about half a cup, since a larger portion pushes the mannitol content higher.
39. Green Beans
Approximate nutrition: About 31 calories per cup, raw.
A quick steam or sauté keeps green beans crisp-tender and they hold up well as a side for almost any protein.
40. Beets
Approximate nutrition: Roughly 58 calories per cup, diced raw.
Keep beets to a small serving, around two thin slices, since a bigger portion brings in more fructans.
41. Rutabaga
Approximate nutrition: About 50 calories per cup, cubed raw.
Rutabaga has an earthier flavor than turnip and mashes up nicely as a lower-carb side.
42. Daikon Radish
Approximate nutrition: Roughly 18 calories per cup, sliced raw.
Daikon’s mild bite works well pickled or shaved raw into a slaw for extra crunch.
Squash, Nightshades, and Other Vegetables
This category covers the vegetables I reach for most on a weeknight — squash, nightshades, and a handful of crisp extras that round out a stir-fry or roasting pan.
The Cleveland Clinic points out that cooking method rarely changes a vegetable’s FODMAP content much, but portion size almost always does.
43. Zucchini
Approximate nutrition: About 19 calories per cup, sliced raw.
Zucchini roasts, grills, and spiralizes into noodles without much fuss, and it’s one of the most forgiving low FODMAP vegetables around.
44. Yellow Summer Squash
Approximate nutrition: Roughly 18 calories per cup, sliced raw.
It cooks just like zucchini and works well swapped into the same recipes for variety.
45. Butternut Squash
Approximate nutrition: About 63 calories per cup, cubed raw.
Keep servings to around a quarter to a half cup and check best temperature for roasting vegetables for a reliable oven guide.
46. Eggplant
Approximate nutrition: About 20 calories per cup, cubed raw.
Eggplant soaks up flavor well when roasted with olive oil and herbs, and a normal serving is low FODMAP.
47. Pumpkin
Approximate nutrition: Roughly 30 calories per cup, cubed raw.
Canned or fresh pumpkin works in a small serving, around a quarter cup, for soups and baking.
48. Bamboo Shoots
Approximate nutrition: About 13 calories per cup, sliced and cooked.
Canned bamboo shoots add crunch to a stir-fry without needing garlic or onion for flavor.
49. Bean Sprouts
Approximate nutrition: Roughly 31 calories per cup, raw.
Mung bean sprouts stay crisp if you add them at the very end of cooking, not the start.
50. Water Chestnuts
Approximate nutrition: About 120 calories per cup, sliced canned.
Their crunch survives high heat, which makes them a reliable stir-fry filler.
51. Sweet Corn
Approximate nutrition: Roughly 132 calories per cup of kernels, though the low FODMAP serving is closer to half a cob.
I add corn kernels to salads and grain bowls but keep the portion moderate rather than piling it on.
52. Okra
Approximate nutrition: About 33 calories per cup, raw.
A small serving of okra, roasted or sautéed hot and fast, avoids the slimy texture people often complain about.
53. Snow Peas
Approximate nutrition: Roughly 26 calories per cup, raw.
Keep snow peas to a handful of pods, since a bigger serving adds more galacto-oligosaccharides than most guts tolerate.
54. Green Olives
Approximate nutrition: About 25 calories per 10 olives.
A small handful of green olives makes a great salty addition to a low FODMAP snack plate, and they cook beautifully with a splash of best oil for roasting vegetables at high heat if you want to warm them through.
Low FODMAP Herbs and Aromatics
Fresh herbs are the secret to making low FODMAP cooking taste like something you’d actually crave, especially once garlic and onion are off the table.
I lean on my full guide to herbs that are low fodmap safe constantly, and the eight below are the ones I reach for most.
55. Fresh Basil
Approximate nutrition: About 1 calorie per 2 tablespoons, chopped.
Torn fresh basil over a finished dish adds more flavor than dried ever could.
56. Fresh Cilantro
Approximate nutrition: Roughly 1 calorie per quarter cup, chopped.
Cilantro brightens tacos, rice bowls, and salsas without adding any fermentable carbs.
57. Fresh Chives
Approximate nutrition: About 1 calorie per tablespoon, chopped.
Chives give an oniony note without the fructans found in the onion bulb itself.
58. Fresh Ginger
Approximate nutrition: About 2 calories per teaspoon, grated.
Fresh ginger adds warmth to stir-fries and teas, and I always keep a knob of it in the freezer for grating straight from frozen.
59. Fresh Parsley
Approximate nutrition: About 1 calorie per 2 tablespoons, chopped.
A handful of chopped parsley finishes almost any savory dish with a fresh, grassy note.
60. Green Onion Tops
Approximate nutrition: Roughly 2 calories per tablespoon, sliced.
Use only the green tops, not the white bulb, which is where most of the fructans concentrate.
61. Fresh Mint
Approximate nutrition: About 1 calorie per 2 tablespoons, chopped.
Mint works as well in a savory grain salad as it does steeped into a cup of tea.
62. Fresh Dill
Approximate nutrition: About 1 calorie per tablespoon, chopped.
Dill pairs naturally with cucumber and potatoes, two other staples already on this list.
Frequently Asked Questions
What is the difference between low FODMAP and high FODMAP produce?
Low FODMAP foods contain small amounts of the fermentable carbs that can trigger bloating and gas in sensitive people, while high FODMAP foods contain larger amounts. Many fruits and vegetables fall into either category depending on serving size, not just the food itself.
Can I eat high FODMAP fruits or vegetables in small amounts?
Sometimes, since FODMAP content is often dose-dependent, but this varies a lot by food and by person. Work with a dietitian to figure out your own tolerance rather than guessing.
Are frozen and canned fruits and vegetables still low FODMAP?
Generally yes for plain frozen or canned produce without added high FODMAP sauces, syrups, or seasonings. Always check the ingredient label, since garlic and onion powder sneak into a lot of canned vegetables.
Do I have to avoid high FODMAP foods forever?
No — a low FODMAP diet is typically meant as a short elimination phase followed by a structured reintroduction, according to gastroenterology guidance. Long-term restriction without reintroduction isn't usually recommended.
What vegetables should I avoid entirely on a low FODMAP diet?
Garlic, onion, cauliflower, and mushrooms are among the most consistently high FODMAP vegetables. Check a reliable low FODMAP foods list before assuming a vegetable is safe.