Vegetables
Some vegetables contain high FODMAP. In fact, vegetables contain the most diverse range of FODMAPs. This includes fructans, GOS, fructose, mannitol, and sorbitol.
Furthermore, several vegetables contain more than one type of FODMAP. For example, asparagus contains fructans and fructose.
However, vegetables are part of a nutritious diet, so they shouldn’t be avoided. Instead, simply opt for vegetables with low FODMAP.
Vegetables with high FODMAP include:
- asparagus
- beets
- Brussels sprouts
- butternut squash
- cauliflower
- fennel
- globe and Jerusalem artichokes
Vegetables with low FODMAP vegetables include:
- arugula
- bean sprouts
- bok choy
- cabbage
- carrot
- choy sum
- collard greens
- cucumber
- okra
- tomato (cooked or canned)
- spinach
- yam