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.
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||Safe portion size|
|Brussel sprouts||Fructans||2 sprouts only|
|Dates||Fructans||8g or 1/3, pitted|
The following produce is high in FODMAPs and should be avoided initially and dealt with cautiously in the reintroduction phase.