6-11 servings of veggies per day. Organic is best when you can.
Food | Good Source of: (10% or more of RDA) | Cautions |
artichoke | Vitamins C, K, Folates, Copper, Iron, Magnesium, Manganese, Phosphorus | FODMAP (fructose) |
arugula | Vitamins A, C, K, Folates, Calcium, Iron, Magnesium, Manganese | |
asparagus | Vitamins A, K, Folates, Copper, Iron | FODMAP (fructose, fructans) |
beans | Phytic Acid | |
beets / beet greens | Folates, Iron, Manganese | FODMAP (fructans) |
bell peppers | Vitamins A, C, E, Folates, Pyridoxine | Nightshade |
bok choy | Vitamins A, C, K, Folates, Pyridoxine, Calcium, Iron | |
broccoli | Vitamins A, C, K, Folates, Pantothenic Acid, Pyridoxine | FODMAP (fructans) |
brussel sprouts | Vitamins A, C, K, Folates, Fiber, Pyridoxine, Thiamin, Iron, Manganese, Phosphorus | FODMAP (fructans) |
cabbage | Vitamins C, K, Folates, Pyridoxine | FODMAP (fructans) |
carrots | Vitamins A, C, K, Pyridoxine | |
cauliflower | Vitamins C, K, Folates, Pantothenic Acid, Pyridoxine | FODMAP (polyols) |
celery | FODMAP (polyols) | |
collard greens | Vitamins A, C, E, K, Folates, Manganese | |
cucumbers | Vitamin K | |
eggplant | Manganese | Nightshade, Histamine |
green beans | ||
green onions | Vitamin C | |
hot peppers | ||
Jerusalem artichoke | ||
kale | Vitamins A, C, K, Pyridoxine, Riboflavin, Calcium, Copper, Iron, Manganese | |
lettuce | Vitamins A, C, K Iron, Manganese | |
mushrooms | FODMAP (polyol), Histamine | |
onions | Vitamin C | FODMAP (fructans) |
parsnip | Vitamins C, K, Folates, Pantothenic Acid, Copper, Manganese, Phosphorus | |
peas | Vitamins A, C, K, Folates, Fiber, Niacin, Pyridoxine, Riboflavin, Thiamin, Copper, Iron, Manganese, Zinc | |
peppers – see bell peppers and hot peppers | Vitamins A, C, E, Folates, Pyridoxine | Nightshade |
potatoes (russet baked) | Vitamin C, Pyridoxine, Potassium | Nightshades, Phytic Acid |
pumpkin | Vitamins A, C, Copper, Iron | |
radish | Vitamin C | |
rhubarb | Vitamins C, K | |
romaine lettuce – see lettuce | Vitamins A, C, K Iron, Manganese | |
sea vegetables | ||
spinach | Vitamins A, C, E, K, Folates, Pyridoxine, Riboflavin, Calcium, Copper, Iron, Magnesium, Manganese | Histamine-release |
squash | FODMAP (fructans) | |
summer squash | ||
sweet corn | Vitamin C, Folates, Niacin, Pantothenic Acid, Thiamin | FODMAP (fructose) |
sweet potatoes | Vitamin A, Pantothenic Acid, Pyridoxine, Manganese | FODMAP (polyol) |
turnip greens | Vitamin C | |
watercress | Vitamins A, C, K, Manganese | |
wheat grass | ||
winter squash | ||
zucchini squash | Vitamin C, Pyridoxine |