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):


You can have generous amounts of the following produce.

Leeks, leaves
Oranges, Clementines, Satsumas, Tangerines
Winter squash


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


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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