Low Fodmap Portion
22 ingredients tagged "Low Fodmap Portion" — how they affect digestion, energy, sleep, and mood.
- Acorn Squash Acorn squash is a winter squash rich in fiber, vitamin A precursors, and potassium. It is generally well tolerated and is reported as low-FODMAP in small to moderate cooked portions, making it a friendly option for sensitive guts.
- Asafoetida A pungent resin used in tiny amounts — gives garlic/onion flavor without the fructans, which is why it's a staple of low-FODMAP cooking.
- Blackberry Blackberry is a dark purple berry rich in fiber, vitamin C, and polyphenolic compounds. It is commonly consumed fresh, frozen, or in processed foods and has a modest nutrient density relevant to digestive and antioxidant intake.
- Bok Choy Bok choy is a leafy green cruciferous vegetable rich in vitamins K and C, calcium, and antioxidants. It is a staple in Asian cuisine with minimal caloric density. It is well tolerated in typical portions, though individuals on anticoagulant therapy should maintain consistent intake.
- Cabbage Cabbage is a leafy cruciferous vegetable rich in vitamin C, fiber, and phytonutrients. It is widely consumed raw or cooked and contains compounds that support digestive health.
- Celery Celery is a crisp, edible stalk vegetable low in calories and a source of fiber and phytonutrients. It contributes modest amounts of vitamins K and C, and contains bioactive compounds including luteolin and 3-n-butylphthalide.
- Chives A milder allium — the green tops are low-FODMAP and a good way to keep onion/garlic flavor without the fructans that trigger IBS.
- Coriander Coriander is a spice derived from the dried seeds of Coriandrum sativum, a plant in the parsley family. It contains volatile oils and compounds that may have mild digestive properties, though evidence of significant physiological effects in humans is limited.
- Cucumber Cucumber is a water-rich vegetable from the gourd family, containing minimal calories and carbohydrates. It provides modest amounts of vitamin K, potassium, and polyphenols with no significant adverse effects in typical consumption.
- Fennel A licorice-flavored vegetable and seed used for centuries to settle digestion — with modern evidence for IBS symptom relief, especially in essential-oil form.
- Fennel Seeds Fennel seeds are the dried fruit of Foeniculum vulgare, a plant in the carrot family (Apiaceae), containing volatile oils and fiber that affect digestion and gastrointestinal function.
- Honeydew Honeydew is a pale green melon with high water content, low calories, and modest amounts of vitamin C and potassium. It offers mild nutritional density relative to its size and is notable chiefly for its carbohydrate and natural sugar composition.
- Kidney Beans Kidney beans are legumes rich in plant-based protein, fiber, and micronutrients including iron and folate. They are a staple carbohydrate and protein source in many cuisines and have well-documented associations with digestive function and blood sugar regulation.
- Kohlrabi Kohlrabi is a cruciferous vegetable with a mild, slightly sweet flavor and high water and fiber content. It provides vitamin C, potassium, and phytonutrients typical of the cabbage family.
- Lettuce Lettuce is a leafy green vegetable composed primarily of water, fiber, and micronutrients including folate, vitamin K, and vitamin A. While modest in calorie density, it contributes meaningful micronutrients—particularly in darker varieties—and supports overall vegetable intake and digestive health.
- Lime Lime is a small green citrus fruit rich in vitamin C and citric acid, commonly used as a flavoring and condiment. It contributes minimal calories and notable micronutrients to the diet.
- Mung Beans Mung beans are small, protein-rich legumes commonly eaten whole or sprouted in Asian cuisine. They provide resistant starch, fiber, and plant-based protein with generally mild digestive effects compared to other beans.
- Mustard Mustard is a condiment made from the seeds of Brassica species, typically ground and mixed with vinegar, water, and spices. It contains glucosinolates and compounds with mild anti-inflammatory properties studied in laboratory settings, but is nutritionally unremarkable in typical serving sizes.
- Napa Cabbage Napa cabbage is a cruciferous vegetable with a mild flavor and high water content, commonly used in Asian cuisine and fermented foods like kimchi. It provides fiber, vitamin C, and compounds that support digestive health.
- Pickles Pickles are cucumbers preserved in brine (salt water) or vinegar, often with added spices. They are fermented or acid-pickled vegetables with minimal calories but notable sodium content that varies widely by product.
- Red Wine Vinegar Red wine vinegar is a fermented condiment made from red wine, containing acetic acid and polyphenol antioxidants. It is commonly used in cooking and has modest effects on blood glucose response and digestive processes.
- Zucchini Zucchini is a summer squash low in calories and carbohydrates, providing meaningful amounts of vitamin C, potassium, and fiber relative to its calorie content. It is well-tolerated by most people and supports general dietary variety as part of a balanced diet.
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