In the second edition of “Low FODMAP in season”, we’re taking a critical look at what produce will shine on our plates this month. As a reminder: seasonal produce is better for you as it’s full of nutrients, better for the environment as it doesn’t have to travel 1000s of miles to get to you, better for your local community as you support your local farmers and tastes so, so much better. It’s a win all around.
Here’s what’s in season this month (FODMAP and portion size information provided by Monash University):
Low FODMAP
You can have generous amounts of the following produce.
| Produce |
| Carrots |
| Chestnuts |
| Chicory leaves |
| Kale |
| Leeks, leaves |
| Mushroom, Oyster |
| Parsnips |
| Potatoes |
| Pumpkin |
| Swede |
| Turnips |
Medium FODMAP
Stick to the portion sizes per sitting to avoid flare-ups. If you know that you’re okay with – say, fructose – you can experiment with larger portions of, for instance, broccoli.
| Produce | FODMAP | Portion size |
| Beetroot | Oligos | 2 slices |
| Squash, butternut | Oligos, Polyols | 1/4 cup, diced |
High FODMAP
The following produce are high in FODMAPs and should be avoided initially and dealt with cautiously in the reintroduction phase.
| Produce | FODMAP |
| Apples | Fructose, Polyols |
| Cauliflower | Polyols |
| Shallots | Oligos |
| Leeks, bulb | Oligos |
| Pears | Fructose, Polyols |
Growning Up and Liking It 