Is Zucchini Low FODMAP? A 2025 Guide to Gut-Friendly Green Veggies

Let’s break down everything you need to know about zucchini, from portion sizes and prep tips to a gut-friendly recipe you can make any night of the week.

🥒 Is Zucchini (Courgette) Low FODMAP?

Yes—zucchini is low FODMAP in the right portion.
According to Monash University, up to 65g of zucchini per serving (about 1/3 cup cooked) is considered low FODMAP. Larger servings (100g or more) may become high in fructans, which can trigger symptoms in sensitive individuals.

Zucchini is a great option during the elimination phase of the low FODMAP diet—as long as portions are controlled.

💡 Why Zucchini Is a Smart FODMAP-Friendly Choice

Zucchini is:

• Mild and versatile—works in savory and even sweet dishes
• Low in calories but filling due to water and fiber content
• A source of vitamin C, potassium, and manganese
• A perfect swap for high FODMAP veggies like mushrooms or butternut squash in recipes

Whether sautéed, roasted, spiralized, or blended into soups, zucchini adapts to nearly any cooking method or flavor profile.

⚠️ When Zucchini Becomes High FODMAP

While zucchini is safe in moderate amounts, here's when it can become problematic:

• Eating more than 65g per serving—watch out in stir-fries, casseroles, or pasta dishes
• Combining with other high-FODMAP ingredients (e.g. garlic, onion, beans)
• Using in baked goods with wheat flour or honey (both high FODMAP)
• Including raw zucchini in large amounts in salads

Balance is key—if you’re mixing zucchini with other moderate-FODMAP veggies, keep the total FODMAP load in check.

👨‍🍳 FODMAP-Friendly Recipe: Sautéed Zucchini with Garlic-Infused Oil & Herbs

This simple side dish is quick to make and big on flavor, using only FODMAP-safe ingredients.

Ingredients:

• 65g zucchini, thinly sliced (about 1/2 small zucchini)
• 1 tbsp garlic-infused olive oil (FODMAP-friendly)
• 1/2 tsp dried oregano or thyme
• Salt and pepper to taste
• Optional: Grated parmesan (lactose-free) or lemon zest

Instructions:

1. Heat garlic-infused oil in a nonstick pan over medium heat.
2. Add zucchini slices and sauté for 4–5 minutes, until tender and slightly golden.
3. Season with salt, pepper, and herbs.
4. Serve as a side dish or toss into a low FODMAP grain bowl or pasta.

🧠 Zucchini in Your 2025 Low FODMAP Lifestyle

Zucchini fits beautifully into the modern low FODMAP diet:

• Great for meal prep—holds up well in the fridge
• Budget-friendly and widely available
• Works for many diets (vegan, gluten-free, paleo, Whole30)
• Can be spiralized into zoodles as a pasta alternative

In 2025, digestive health is all about balance and personalization—and zucchini is one of the easiest vegetables to work with on a gut-friendly plan.

Final Thoughts: Is Zucchini IBS-Friendly?

Yes—zucchini is a low FODMAP, nutrient-rich veggie that works in endless dishes. Just be mindful of portion size, especially when combining with other moderate-FODMAP foods, and you’ll be able to enjoy it without digestive issues.