Dinner
Zucchini and Lemon Pasta
20 minEasy
Zucchini (Courgette)
Vegetables · Squash
TLDRLast updated 3 September 2026
Yes, zucchini is low FODMAP at the tested serve of 65 g, about half a cup sliced. That serve carries just 0.04 g of fructans, well under the 0.1 g level where a portion starts being rated moderate. For most people with IBS, zucchini is an easy vegetable to keep on the plate.
Last updated 3 September 2026Serving sizes for zucchini (courgette)
The tested serve is half a cup sliced, about 65 g, rated green.
0.5 cupsabout 65 g
Tested serving sizes
| Serving | Amount | Main FODMAP | Rating |
|---|---|---|---|
| 1/2 cup sliced | 65 g | Fructans 0.04 g |
Breakdown for 0.5 cups
0gFructose
0gLactose
0.04gFructans
0gGOS
0gSorbitol
0gMannitol
0.5 cupsabout 65 g
Is zucchini (courgette) low FODMAP?
Fructans are the only FODMAP group zucchini registers, and the tested half-cup serve holds just 0.04 g, comfortably below the 0.1 g threshold where a portion would be rated moderate. Fructans are the same carbohydrates that make onion and garlic high FODMAP, but the amount is what counts, and at 65 g of zucchini the amount is small. That is why the tested serve is rated green.
Zucchini (Courgette) and IBS: what to know
Because zucchini does contain fructans, the portion is worth keeping in mind: 65 g holds 0.04 g, and larger portions carry proportionally more. If your reintroduction phase showed fructans are a trigger for you, be mindful with very large amounts, such as a big bowl of zucchini noodles. Cooked zucchini is soft and low in insoluble fibre, so many people with sensitive guts find it one of the gentler vegetables either way.
Gut-friendly ways to eat zucchini (courgette)
Zucchini, also sold as courgette, earns its place in low FODMAP cooking: grill thick slices, roast it with red capsicum and eggplant for a ratatouille-style side, or spiralise it into noodles. A little garlic-infused oil gives it the garlicky flavour you might be missing, without the fructans that come with garlic solids. It also bulks out soups and fritters without pushing a meal’s FODMAP load up.
Recipes with zucchini (courgette)
Frequently asked questions
Can I eat zucchini with IBS?
Yes. At the tested serve of 65 g, about half a cup sliced, zucchini is rated green. The only FODMAP group it registers is fructans, at just 0.04 g per serve, so it suits most people with IBS, including during the elimination phase.
Are zucchini noodles (zoodles) low FODMAP?
Zoodles are just spiralised zucchini, so a half-cup portion, about 65 g, is rated green. A generous zoodle bowl can easily hold several times that weight though, and the fructans rise with the quantity. If fructans are a known trigger for you, keep the bowl moderate rather than bottomless.
Is cooked zucchini low FODMAP?
Yes, at the tested serve. Cooking doesn’t destroy fructans, since they’re heat-stable, so grilled, roasted, or sautéed zucchini has the same rating as raw at the same weight. The 65 g serve stays green however you cook it; just watch high FODMAP additions like onion or garlic.
How much zucchini can I eat in one meal?
Our data covers one tested point: 65 g, about half a cup sliced, rated green with 0.04 g of fructans. Bigger portions carry proportionally more fructans, so a green rating at 65 g isn’t a promise about unlimited amounts. If large serves sit fine with you, that’s useful personal information.
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