Low FODMAP Vegetables

There is a strange problem when it comes to IBS. Based on past experience, people with IBS tend to avoid vegetables because they have found that eating vegetables worsens their symptoms. However, vegetables are very beneficial for the intestinal flora and therefore can be beneficial for your IBS.

To overcome this paradox, you should start by gradually increasing the amount of veggies, which are less likely to contribute to gas and bloating. Fortunately, FODMAP researchers at Monash University in Australia have done some research to determine which vegetables fit these requirements.

Ideally, you should start with the vegetables from the following list and then gradually expand the range of vegetables you eat:

• Bamboo shoots
• Bell pepper
• Broccoli
• Carrot
• Celery
• Corn (half a cob)
• Eggplant
• Fennel
• green beans
• Parsley
• Parsnip
• Potatoes
• Green onions (only green parts)
• Smash
• Sweet potato
• A tomato
• Turnip
• Water nut
• Zucchini

Also, if you choose your vegetables carefully, you can tolerate cooked vegetables better than eating them raw.