Is zucchini low FODMAP?
Portion matters
It depends on the portion. A small serving of zucchini (courgette) is low FODMAP, but larger servings are higher in fructans.
Main FODMAP group: Fructans
Zucchini, also called courgette, is low FODMAP in a small serving, but it contains fructans and the amount builds up quickly as the portion grows.
Zoodles add up fast
Spiralized zucchini “noodles” are often promoted as a pasta swap, but a full bowl is far more zucchini than a typical side. Serving size matters, so check the Monash University FODMAP app for tested portions. For a pasta night, a low FODMAP pasta made from rice or corn is a safer base.
Mix your vegetables
Combine a little zucchini with carrot, bell pepper (green), spinach or eggplant to fill the plate without going over the limit for any one vegetable.
Low FODMAP swaps
- A smaller portion of zucchini mixed with other vegetables
- Cucumber
- Carrot
- Eggplant (aubergine)