Dear Reader,
If you’ve been managing IBS for a while, particularly using a low FODMAP diet, you’ll know just how important accurate food information is. That’s why I’m sharing some exciting (and important!) information; earlier this year in April the Monash University team updated the FODMAP levels of various foods based on new testing data.
This week, on a request from a reader, I’ll look at vegetables – what’s changed and why? And how might this affect your plate? Let’s dive in!
🔍 Why Have Some FODMAP Ratings Changed?
You’re not imagining it — some foods that were once low FODMAP may now be in the avoid column, and others have shifted the opposite way. Here's why:
🌍FODMAP levels naturally vary due to:
- Climate change & drought (plants produce more fructans as a stress response)
- Different growing regions & crop varieties
- Post-harvest storage (cold storage increases fructose & fructans)
- Selective breeding for sweeter or hardier varieties
🍌 A real-world example: bananas tested in different countries or storage conditions show significant FODMAP variation. So previous results weren’t wrong — they just reflected the specific batches tested at the time.
🥦 What's New? Updated Veggie FODMAP List
Here are some key changes in the Monash app’s latest update:
✅Now in the LOW/MODERATE FODMAP Category:
- Cauliflower
- Butternut squash (up to 75 g)
- Fennel (bulb and leaves)
- Mange tout
- Sweetcorn
- Brussels sprouts
- Beetroot
🚫 Now in the HIGH FODMAP Category:
- Red, yellow & orange bell peppers
- Cherry & plum tomatoes
- Celery stalk
- Sauerkraut and kimchi (white cabbage varieties)
- Green peas, even canned or frozen
⚖️ Vegetables with Moderate FODMAP Servings (limit to 1 per meal):
- Courgette (up to 75 g)
- Okra (up to 75 g)
- Butternut squash (up to 75 g)
- Vine tomatoes (up to 75 g)
- Butter lettuce (up to 75 g)
- Seaweed (flakes, dried, up to 10 g)
🟢Still in the clear: aubergine, kale, cucumber, carrots, spring onion tops, baby corn, garlic oil, and more — check the app for the full updated list!
🍽️ What Does This Mean for You?
✅If you're already eating a food and tolerating it — no need to stop. Your FODMAP diet should be as flexible as you need it to be.
🤔If you’ve had trouble with a food in the past, these new results might explain why. It could be worth retrying in the new suggested portion sizes.
🔄The takeaway? FODMAP levels aren’t fixed forever — they shift with the seasons, supply chains, and farming practices. That’s why the Monash app reflects the most recent test results, even if they differ from past advice.
🥗 IBS-Friendly Meal Ideas Using New Greens
Here are some delicious plant-based, low FODMAP ideas featuring veg that might now be more gut-friendly:
🥗 Fennel & Orange Quinoa Salad
– Finely sliced fennel bulb and fronds, quinoa, orange segments, rocket, and a mustard-olive oil dressing.
🍠 Roasted Beetroot & Butternut Squash Bowl
– Use up to 75 g butternut squash + ½ beetroot roasted with rosemary, served with baby spinach, toasted pumpkin seeds and a drizzle of tahini.
🌽 Cauliflower & Sweetcorn Fritters
– Grated cauliflower, canned sweetcorn, chives, chickpea flour and flaxseed egg, pan-fried into golden fritters. Serve with a coconut yoghurt dip.
🥡 Mange Tout & Tofu Stir-Fry
– Quick wok-fried tofu with mange tout, grated ginger, green pepper and sesame oil. Serve with rice or rice noodles.
🍛 Cauliflower Chickpea Curry
– A gentle curry with cauliflower florets, canned chickpeas (up to 80 g drained), chopped tomatoes, and warming spices like turmeric and cumin. Serve with basmati rice.
🍚 Butternut & Fennel Risotto
– Arborio rice cooked with vegetable stock (no onion/garlic), roasted fennel and diced butternut squash (keep to 75 g per serve). Finish with vegan butter and a sprinkle of nutritional yeast.
🥬 Warm Beetroot & Mange Tout Side Salad
– Lightly steamed mange tout and sliced beetroot tossed with dill, lemon, and olive oil. Great with grilled tofu.
📲 Final Thoughts
These updates are a great reminder that FODMAP science is always evolving. The team at Monash continues to retest foods regularly, especially as climate and agricultural practices shift globally. That means more accurate advice — and hopefully, more food freedom — for people living with IBS.
I’m here to keep you up-to-date so you can feel confident in your food choices. Please let me know if you have any questions or if you’d like to know more about these updates.
I hope you enjoy trying some of my meal suggestions if you haven't had these foods for a while! Wishing you a happy and symptom-free week ahead!
Lizzie 🌿
Plant-Based IBS Dietitian | Green Health Dietetics
Unit 123694, PO Box 6945, London, London W1A 6US
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