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High FODMAP vegetables
15 high FODMAP vegetables, to limit during the elimination phase. For each: the small amount that stays green and, where possible, a swap idea.
To limit (15)
- Snow peas / sugar snap peasgreen up to 17 g
- Onion (brown, red, white)
💡 Instead : Spring onion greens / chives, Leek (green leaves)green up to 16 g - Celerygreen up to 13 g
- Artichokegreen up to 10 g
- Mushroom (button)
💡 Instead : Oyster mushroomgreen up to 7.7 g - Sun-dried tomatogreen up to 7.5 g
- Cauliflower
💡 Instead : Courgette / zucchinigreen up to 6.8 g - Salsifygreen up to 6 g
- Spring onion (bulb)green up to 4.8 g
- Leek (white part)
💡 Instead : Leek (green leaves)green up to 4.2 g - Shallot
💡 Instead : Spring onion greens / chives, Leek (green leaves)green up to 3.4 g - Dried mushroomsgreen up to 3.3 g
- Black garlicgreen up to 3 g
- Jerusalem artichokegreen up to 2.5 g
- Garlic
💡 Instead : Oils (incl. garlic-infused oil), Spring onion greens / chivesgreen up to 1.7 g
💡 The catch: in a meal, the FODMAPs of every food add up. Several green servings together can go over the cut-off. Find out why →
Your whole meal, added up
In a meal, the FODMAPs of every food add up: a green serving can tip the meal into orange. FODMAP Scanner scans your products in the shop and works out the FODMAPs of your whole meal.
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