Low FODMAP Vegetable Combos You Can Eat With Confidence

The key to a healthy and happy gut microbiome is eating lots of plant-based foods. There are plenty of delicious low FODMAP vegetable combos you can enjoy while in the first phase of the low FODMAP diet. We’ve figured out the serving sizes for you and put together a quick guide with some of our favourite low FODMAP vegetable combos so you can eat with confidence.

These suggestions have been made based on low FODMAP serving size recommendations in the Monash University FODMAP Diet App.

 

Low FODMAP Vegetable Combos

 

SALAD COMBOS

Each combo makes enough for one serving.

Crunchy Green: ½ a radish + 50g cucumber + ¼ cup bean sprouts + 1 cup lettuce

Greek Salad: 60 g common tomato + 50g cucumber + 3 tbsp diced green capsicum + 5 olives +  1 tbsp spring onion (green leaves only) + 1 tbsp fresh mint

Classic Green: 60g tomato + 50g cucumber + 2 tbsp diced red capsicum + 1 cup lettuce

Roast Veggie: 70g carrot + 75g sweet potato + 75g Japanese/Kabocha pumpkin + 1/4 cup red capsicum + 1 cup spinach

Sweet & Crunchy: 1 cup baby kale or spinach + ½ cob sweet corn steamed + 50g cucumber

 

STIR-FRY COMBOS

Each combo makes enough for one serving.

Combo 1:  1 medium carrot + ⅓ cup zucchini + ¼ cup red capsicum

Combo 2: ¼ cup red cabbage + 8 green beans + 70g carrot

Combo 3: ½ cob sweet corn + ¼ cup green capsicum + ½ cup broccoli heads + ½ cup choy sum

Combo 4: 1 cup Bok choy + 8 green beans + ¼ cup canned baby corn

 

ROAST VEGGIE COMBOS

Each combo makes enough for one serving.

Classic Roast Veggie Combo: 100g potato + 70g carrot + 75g sweet potato + 70g japanese/Kabocha pumpkin

Eggplant Bake Combo: 80g eggplant + 1 cup kale + 75g sweet potato + 100g potato

Super Greens Roast Veggies: 12 green beans + ¾ cup broccoli + ½ cup cabbage

 

STEAMED VEGGIES

Each combo makes enough for one serving.

Green Steam Veggies: ½ cup broccoli heads + ⅓ cup zucchini (chopped) + 8 green beans 

Basic combo 1:  1 medium carrot + ¾ cup broccoli heads

Basic combo 2:  ¾ cup broccoli heads + 12 green beans

 

Extra notes

Common everyday potatoes (not sweet potatoes) are low FODMAP in very large servings. This means they can usually be added to vegetable combinations without significantly increasing the FODMAP levels. If you are feeling hungry, try adding a few extra bites of potato to your meal.

You can also boost the flavour of the above low FODMAP vegetable combos by adding fresh herbs, cooking them in garlic infused oil or spices (just check any spice mixes don’t contain onion or garlic powder), adding a squeeze of lemon or lime juice, or adding sliced spring onion/green onion leaves. 

 

Final Thoughts

We hope these low FODMAP vegetable combos help make meal times easier. Also remember that these aren’t the only low FODMAP vegetable combos you can enjoy – there are many more options you can create using the green-rated serving sizes for vegetables out of the Monash University FODMAP Diet App. You can also get lots of recipe inspiration from our low FODMAP recipes, the Monash FODMAP website or the Monash University Low FODMAP Cookbook.

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