Is Courgette Low FODMAP? Here’s Why This Veggie Is Gut-Friendly

Courgette—also known as zucchini in some parts of the world—is one of those vegetables that’s always hanging out in the background. It’s not flashy, but it’s versatile, easy to cook, and fits into just about any meal. But if you're following a low FODMAP diet to manage IBS, you're probably wondering: Is courgette low FODMAP?

The answer is a solid yes—in the right serving size. Courgette is one of the more FODMAP-friendly vegetables, and it’s a fantastic ingredient to build meals around when you're eliminating high FODMAP triggers.

Let’s take a closer look at why courgette is a good choice, how much you can safely eat, and the best ways to enjoy it on a low FODMAP diet.

The Quick Answer: Yes, Courgette Is Low FODMAP

According to Monash University, the global authority on FODMAP research, courgette is low FODMAP in servings of up to ½ cup (66g) of cooked courgette or ⅓ cup (65g) raw.

That makes it one of the easier vegetables to include in your low FODMAP rotation—especially since it’s mild in flavor and works well in a range of dishes.

Why Serving Size Matters

As with most foods on the low FODMAP diet, portion size is everything. Courgette starts out as low FODMAP, but larger servings (above 100g cooked) can become moderate to high in fructans, which fall under the “O” (oligosaccharides) category of FODMAPs.

The good news? You get a generous portion before hitting the high range, especially when compared to other veggies like cauliflower or asparagus, which become problematic quickly.

So as long as you stick to recommended amounts, you’re good to go.

Cooking Tips for Low FODMAP Courgette

One of the great things about courgette is how adaptable it is. Here are a few gut-friendly ways to cook with it:

Grilled or roasted courgette slices with olive oil and herbs
Spiralized courgette “zoodles” as a low FODMAP pasta alternative
Stir-fried courgette with firm tofu or chicken and other low FODMAP veggies
Baked courgette chips as a crunchy snack or side

When cooking, avoid pairing courgette with high FODMAP ingredients like onion, garlic, or large amounts of legumes. Instead, use garlic-infused oil, fresh herbs, and spices like paprika, cumin, or thyme to keep your dishes flavorful and safe.

What About Yellow Courgette?

Also known as yellow zucchini or golden courgette, this variety is equally low FODMAP in similar portions. The difference is mostly in color and sometimes a slightly sweeter flavor, but the FODMAP content remains similar.

Nutritional Benefits of Courgette

Courgette isn’t just easy on the gut—it’s also packed with nutrients. In just one serving, you’ll find:

Vitamin C – Great for immune health
Manganese – Supports metabolism and bone strength
Antioxidants – Help fight inflammation
Low calories and high water content – Good for hydration and light meals

All of this makes courgette a low FODMAP vegetable you’ll want to keep in your regular meal rotation.

Final Thoughts: Can You Eat Courgette on a Low FODMAP Diet?

Yes—courgette is one of the more generous vegetables when it comes to FODMAP content. Stick to ½ cup cooked (66g) or ⅓ cup raw (65g), and you can safely enjoy it in salads, stir-fries, pasta alternatives, or roasted sides.

It’s mild, nutrient-rich, and incredibly easy to work with—exactly what you need when you’re trying to keep your gut calm and your meals satisfying.

‍

FAQs

Your FODMAP Journey, Made Simple

Track symptoms, identify triggers, and take control of your digestive health with our intelligent FODMAP companion.

FODMAP-Friendly Teriyaki Chicken Bowl

A balanced, satisfying bowl that’s 100% safe for the FODMAP elimination phase When you’re on the low FODMAP diet — especially during the strict elimination phase — it’s hard to find meals that are both flavorful and symptom-safe. This Teriyaki Chicken Bowl gives you that takeout feel while using only elimination-approved ingredients and exact serving sizes you can trust.

Savory FODMAP Snack: Cucumber + Yogurt Bowl

A light, refreshing, and 100% elimination-phase–friendly recipe When everything sweet starts to feel repetitive on the FODMAP diet, this Cucumber + Yogurt Bowl offers a simple, savory option that’s gentle on digestion and easy to put together. It’s perfect as a quick snack, light lunch, or cooling side dish — and every ingredient is safe during the elimination phase.

FODMAP-Safe Chocolate Snack: Chocolate Quinoa Jar

A gut-friendly, elimination-phase–approved recipe for chocolate lovers When you’re deep in the elimination phase of the low FODMAP diet, chocolate cravings can hit hard — and most snacks that seem “healthy” are loaded with high-FODMAP ingredients like dates, honey, dairy, or inulin. This Chocolate Quinoa Jar is sweet, filling, and 100% safe for the elimination phase — no guesswork, no hidden triggers.