Low FODMAP in season: January

Happy New Year! In case you’re still looking for a New Year’s resolution that fits the bill, have you considered… eating seasonally? It’s packed full of nutrients, eco-friendly(er) and your local community benefits too.

In this New Year’s edition of “Low FODMAP in season”, we’re taking a fresh new look at what produce will shine on our plates this month.

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
Kale
Leeks, leaves
Lemons
Oranges, Clementines, Satsumas, Tangerines
Parsnips
Potatoes
Swede
Turnip
Winter squash

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 Oligo-fructanes 2 slices
Brussel sprouts Fructose 2 sprouts only
Pomegranate Oligo-fructanes 1/4 cup seeds
Rutabaga Polyol-sorbitol 1 cup, sized

High FODMAP

The following produce are high in FODMAPs and should be avoided initially and dealt with cautiously in the reintroduction phase. 

Produce FODMAP
Cauliflower Polyols
Shallots Oligos
Leeks, bulb Oligos

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