Key takeaways
- Zucchini is low FODMAP at 65 g — about half a small courgette.
- Larger portions (150 g+) increase mannitol content into moderate/high territory.
- Zoodles (spiralised zucchini) used as a pasta substitute: keep to around 65 g per serving.
- Zucchini is low in calories and high in water — useful for adding bulk to low-FODMAP meals.
Zucchini (courgette) is one of the most popular low-carb vegetable alternatives — spiralised as "zoodles," roasted, stuffed, or fried. For the low-FODMAP diet, it's a useful vegetable with a defined portion limit worth knowing.
FODMAP status at a glance
- —Zucchini / courgette, 65 g: low FODMAP
- —Zucchini, 150 g (a whole medium courgette): moderate FODMAP — mannitol accumulating
- —Spiralised zucchini (zoodles), 65 g: low FODMAP
- —Stuffed zucchini (depending on filling): check filling FODMAPs
Low-FODMAP uses for zucchini
- —Slice and add to stir-fries alongside bell pepper and carrot
- —Grill or roast as a simple side with olive oil and lemon
- —Spiralise 65 g as a pasta base with low-FODMAP marinara
- —Slice thin and layer into a low-FODMAP frittata with egg and parmesan
References
- 1.
