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

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.

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