Low FODMAP in season: February

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
Beetroot, pickled
Kale
Leeks, leaves
Lemons
Oranges
Parsnips
Potatoes
Radishes
Rutabaga
Tangerine
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. 

ProduceFODMAPSafe portion size
Beetroot (fresh)Fructans20g
Brussel sproutsFructans2 sprouts only
DatesFructans8g or 1/3, pitted
GrapefruitFructans80g
Leeks, leavesMannitol54g
TurnipSorbitol75g

High FODMAP

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

ProduceFODMAP
Leeks, bulbOligos

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