🌽 Your Gut-Friendly Guide to Seasonal Fruit & Veg (June, 2025)

Seasonal eating doesn’t just taste better - it’s often cheaper, fresher, and more nutritious. But when you’re following a low FODMAP diet, it can feel like you’re dodging landmines at the farmer’s market. We’re here to help.

Based on the latest update from the Sydney Fruit & Vegetable Market and the Monash FODMAP App, here’s your gut-friendly guide to what’s in season and low FODMAP this month (June, 2025).

🍌 Fruity Finds

🍎 Fuji & Yello Apples
Crisp, sweet and cheap at $4–6/kg - but proceed with caution. The low FODMAP serve for most apple varieties is tiny: 20–25g (about one slice). Try pairing that sliver with a slice of sharp cheddar for a tasty snack — and share the rest of the apple with someone who’s not sensitive to fructose and/or sorbitol.

🍐 Packham & Bosc Pears
Yes, they’re cheap. Yes, they’re in season. But sadly, low FODMAP serves are just 6g - barely a bite. Best to admire these from afar.

🍊 Navel Oranges
Now’s the time to enjoy this vitamin C powerhouse. At 130g (about 1 medium orange), oranges get the green light from Monash. Slice into salads, use the zest in baking, or enjoy fresh. Seasonal oranges are definitely on your buy list!

🍋 Lemons
If you’re lucky, your neighbour has a tree. Otherwise, you’ll find lemons for $3–6/kg. The entry for lemons on the Monash Fodmap App is a little odd. They tested a typical serve - 21g (1 tablespoon) and there were no fodmaps present. But the next testing size is 178g (2/3 cup) which reveals moderate amounts of fructans. This is one of those situations where you may be able to consumer UP TO 178g and still be in the recommended low fodmap serving range. So are lemons a yes or a no if you’re a fodmapper? I say yes! A generous ½ cup (125g) of lemon juice is perfect for dressings, marinades and teas and should be well tolerated by people with IBS.

🥑 Hass Avocados
Great value at $1–$3 each, but moderation is key. A low FODMAP serve is now 60g (3 tablespoons). Enough for a spread, but not a guac.

🍊 Mandarins
These are popping up everywhere, and you’re in luck: 1 medium mandarin (90g) is low FODMAP. Sweet, portable, and kid-friendly.

🍌 Bananas (Firm)
While not super seasonal (you may be finding that these are coming in from overseas) firm bananas are widely available and good for your gut. Stick to 1 medium firm banana (95g) for a low FODMAP serve. Overripe bananas have higher fructan content.

🍓 Strawberries
Delicious, antioxidant-rich but… they’ve recently been re-tested for fodmap content and the recommended serving size has now been reduced to just 5 medium strawberries (65g). So snack away but stop at 5 berries!

🥕 Vegetable Victories

🥬 Chinese Cabbage (Wombok)
Super affordable at $2–$5 per head and endlessly versatile. A 1 cup (75g) serve is low FODMAP — try stir-fried with pancetta or in a quick slaw.

🥦 Cauliflower
A little goes a long way. Both white and purple cauliflower have a low FODMAP serve of 75g (¾ cup). Roasted with miso or blended into mash? Yes, please — just keep your portion in check. Try our new crispy miso roasted cauliflower recipe here 👉🏽

🥒 Fennel
Aniseed lovers, rejoice: 3/4 cup (75g) of fennel is now low FODMAP. Try thinly shaved in salads or roasted with olive oil and thyme.

🥬 Brussels Sprouts
Polarising, but packed with fibre. A low FODMAP serve is now 4 sprouts (75g). Roast until crispy and toss with a splash of maple syrup or lemon juice.

🥗 Green Beans
Crunchy, sweet and generous — 15 beans (75g) is a low FODMAP serve. Great steamed, sautéed or added to salads.

🧅 Leeks
While leek bulbs are high in fructans, their green tops (up to 100g) are FODMAP-free. Use creatively in soups or stocks — just note they can be a bit tough, so slice thinly or simmer longer. A low fodmap serving size of the white bulbous bit has recently been updated to be 14g (2 tablespoons). Something is better than nothing!

🥕 Carrots, Zucchini, English Spinach, Eggplant
These low FODMAP favourites are also widely available this time of year. All get the green light in moderate serves — great news for your winter soups and roasts.

🍽 Pro Tips for FODMAP-Friendly Shopping

• Think variety, not volume. Stick to low FODMAP portion sizes and mix different fruits and veg in one meal (within reason).

• Combine with protein or healthy fats to build satisfying meals (and blunt sugar spikes).

• Frozen counts too! Many frozen veggies are just as nutritious and easier on the budget.

Final Word

Seasonal eating doesn’t need to be boring or restrictive. With a little planning and the Monash FODMAP App in your pocket, you can confidently fill your basket - and your plate - with gut-friendly goodness this winter.

Happy shopping and even happier eating,
The Noisy Guts Team 💛