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 |
Growning Up and Liking It 