Is Zucchini Low FODMAP?

Short answer: Yes, zucchini is Low FODMAP when eaten in serves of around ¾ cup (≈75 g) cooked or raw. That makes it one of the most versatile, gut-friendly veggies you can add to your weekly meals. But, as with most FODMAP foods, serving size matters and the difference between “friendly” and “flare-up” can be just a few spoonfuls.

Why Zucchini Deserves a Spot in Every Low FODMAP Kitchen

If you’re living with IBS or following a Low FODMAP diet, you’ve probably had moments of frustration in the produce aisle. Some vegetables that seem harmless (onions, garlic, cauliflower), can quickly trigger symptoms. Zucchini (also called courgette) is one of the rare heroes that gives you colour, texture, and flexibility without the after-dinner regret.

At Friendly Blends, we champion these “bold but friendly” ingredients, foods that let you cook generously again. And zucchini hits every mark: affordable, nutrient-rich, and FODMAP-friendly when used right.

What Are FODMAPs and Why Zucchini Behaves Differently

FODMAPs are short-chain carbohydrates that some people can’t digest easily. When they reach your large intestine, they ferment and draw water into the gut causing bloating, pain, and other IBS-type symptoms.

Not all carbohydrates are created equal, though. According to Monash University’s FODMAP Program, zucchini contains mainly mannitol, a type of polyol. The amount present is small enough in moderate serves to stay well below the trigger threshold for most people. Independent testing by FODMAP Friendly supports this, confirming that zucchini remains “green light” Low FODMAP up to roughly 75 grams per serve.

That means you can confidently add a handful to pasta, salads, or stir-fries, as long as your total portion stays reasonable.

FODMAP Breakdown & Safe Serves

Form	Safe (Low FODMAP) Serve	Caution / High FODMAP Serve
Raw zucchini slices	Up to 75 g (≈¾ cup)	>100 g may trigger symptoms
Cooked or grilled	Up to ½ cup (≈65 g)	Large portions concentrate FODMAPs
Zucchini noodles (“zoodles”)	1 cup loosely packed	2 cups + can exceed tolerance

These numbers come from Monash University’s published testing (updated 2025) and cross-referenced with FODMAP Friendly’s database. Remember: freshness, cooking method, and individual tolerance can all make small differences.

Nutritional Benefits of Zucchini

Zucchini isn’t just safe, it’s good for you. One medium zucchini provides:

• Over 40 % of your daily vitamin C intake
• Plenty of beta-carotene (for eye and skin health)
• Natural potassium and magnesium for fluid balance
  

According to the USDA Food Data Central, zucchini’s nutrient density makes it ideal for gentle diets where you need nutrients without heavy starch or fat.

Cooking Tips & Friendly Blends Recipes

Zucchini is one of those ingredients that just makes life easier, quick to cook, mild in flavour, and happy to soak up whatever seasoning you throw at it. Whether you’re roasting, grilling, or tossing it through a salad, it’s a great way to add colour and fibre without the FODMAP fallout.

Roasted Zucchini with Green Fusion Blend

Preheat your oven to 200 °C. Slice two small zucchinis, toss with olive oil and a teaspoon of Friendly Blends Green Fusion Blend. Roast for about 15 minutes until golden, then finish with lemon zest and cracked pepper. Simple, balanced, and full of herby flavour.

Low FODMAP Zoodle Bowl

Spiralise one zucchini and lightly toss it in a pan with sesame oil, firm tofu, and a teaspoon of Mexican Spice Blend. Add a splash of tamari and lime juice to brighten things up. Fresh, light, and gentle on your gut.

Hidden-Veggie Pasta Sauce

Grate zucchini straight into your tomato base for extra body, fibre, and subtle sweetness. Use Essential Herbs Blend to bring back that rich, savoury depth — no onion, no garlic, no worries.

For more ideas on how to make everyday cooking easier on your gut, explore our Friendly Blends Recipe Hub. It’s full of flavour-forward inspiration, ingredient guides, and seasoning tips to help you cook confidently without compromise.

Common Mistakes to Avoid

• Over-serving: doubling your portion “because it’s healthy” can tip your mannitol intake over the edge.
• Confusing varieties: yellow squash (summer squash) looks similar but has a slightly higher polyol content, keep serves smaller.
• Mixing with high-FODMAP sauces: even if the veg is fine, onion or honey based dressings can ruin an otherwise safe meal.

FAQ: Zucchini & the Low FODMAP Diet

How Friendly Blends Makes It Easy

Cooking Low FODMAP shouldn’t feel restrictive. That’s why we created Friendly Blends, to give back the flavour onion and garlic once offered, without the fallout. Each blend is certified Low FODMAP, gluten-free, dairy-free, and preservative-free, so you can season boldly and feel good after every bite.

Summary: The Final Verdict

Zucchini is officially Low FODMAP, versatile, and nourishing. Stick to serves under 100 g, keep sauces clean, and enjoy experimenting with flavour. With the right balance, you can have meals that are gentle on your gut and big on taste.

Explore more ingredients in our Low FODMAP Ingredients Guide or try our gut-friendly recipes next.

Explore More Low FODMAP Ingredients

Building your Low FODMAP kitchen? You don’t have to do it alone. Check out these other gentle-on-the-gut foods and learn how to cook with confidence:

• Carrots - sweet, colourful, and totally Low FODMAP.
• Bananas - the truth about ripeness and serving sizes.
• Pumpkin - hearty, sweet, and full of fibre.
• Broccoli - a green you can actually enjoy comfortably.
• Rice - a gentle grain that’s easy on digestion.
• Spinach - a leafy green packed with friendly fibre.
• Chia Seeds - a simple way to add fibre without the fallout.
  

References: Monash University FODMAP Program (2025), FODMAP Friendly Database, USDA Food Data Central, GI Society Canada.