Low FODMAP in season: November

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

 

 

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