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. 

Produce	FODMAP	Safe portion size
Beetroot (fresh)	Fructans	20g
Brussel sprouts	Fructans	2 sprouts only
Dates	Fructans	8g or 1/3, pitted
Grapefruit	Fructans	80g
Leeks, leaves	Mannitol	54g
Turnip	Sorbitol	75g

High FODMAP

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

Produce	FODMAP
Leeks, bulb	Oligos