Low FODMAP Spring Fruit and Vegetables: What to Eat This Season
Following the low FODMAP diet can feel confusing, especially when it comes to choosing the right fruit and vegetables. The good news? Eating with the seasons not only makes shopping easier and more affordable, it also ensures you’re getting the freshest produce available. In this Spring edition, we’ve combined the latest Sydney Fresh Fruit and Vegetable Market Report with the Monash FODMAP App to bring you a practical guide to the best Low FODMAP fruit and vegetables available right now, including recommended serving sizes and delicious gut-friendly recipes you can enjoy this season.
Low FODMAP Spring Fruits (with serving sizes)
Strawberry season is finally underway - a little later than usual but the sunshine has been most welcome by growers in WA and Queensland. Lusciously fragrant and sweet, strawberries are available in 250–500g punnets for $4–$6, depending on size and quality. According to the Monash Fodmap App, a low fodmap serving size is 5 medium strawberries. Here are some low fodmap recipes you can try - make this strawberry chia pot for breakfast or simply enjoy strawberries dipped in dark chocolate for dessert (my personal fav).
Navel oranges are a bargain at $2-$6 a kilo and bursting with sweetness. The recommended low fodmap serving size is 1 medium-sized orange. Try our low fodmap recipe - spinach, orange and roasted red pepper salad. Sadly, blood oranges contain excess fructose so the serving size is reduced to ½ a medium-sized orange (65g). Excess fructose can be problematic for people with IBS. Other citrus fruits like mandarins, tangelos, lemons and limes are also widely available in Spring and have generous low FODMAP serving sizes.
Passionfruit are bursting with tropical flavour and a good buy at 70¢-$1 each. With a generous low fodmap serving size of 2 medium-sized fruits, you can stir into yoghurt or smoothie bowls or add to overnight oats. Packed full of flavour and vitamins, this is definitely a fodmap friendly fruit!
Enjoy delicious blueberries this week for $4–$6 a punnet. Their deep purple-blue hue, naturally sweet flavour, and powerful antioxidant boost make them a smart and delicious choice for snacking, baking with or use in breakfast chia pods. If you’re following the low fodmap diet, you’re going to love our blueberry chia pot recipe. However, if you read the recent ABC article about the use of pesticides (dimethoate) on blueberries, raspberries and blackberries, you may want to go organic (eek!). The recommended low fodmap serving size according to the Monash Fodmap App is 1 cup (125g). Using the Fodmap Friendly App, the maximum low fodmap serving size is 1.9 cup (300g). Either way, you can enjoy MANY blueberries. No sign of mango season just yet and the pineapples are later to ripen this year too.
Low FODMAP Spring Vegetables (with Serving Sizes)
Asparagus is in season AND the low fodmap serving size has been updated from 2/3 of a spear to 3 spears (42g) so knock yourself out!! In other good news, seasonal eggplant (75g), lettuce, potatoes, broccoli (heads only, 75g) and snow peas (75g) can be enjoyed by fodmappers.
Tomato supplies are increasing as the weather warms up but they’re still a little pricy, which is great for fodmappers because the low fodmap serving size was adjusted downwards. Think of all the money you’ll save by eating just ½ a tomato (65g). The recommended low fodmap serving size of cherry tomatoes remains at 5. Don’t despair fodmappers – we’ve got a tomato soup recipe that will delight whatever the season!
Spring veggies that are widely available at farmers’ markets across Australia at this time of year but are restricted on the low fodmap diet are zucchinis (67g is the recommended low fodmap serving size), celery (51g), cauliflower (75g) and broad beans (21g). But just because the Low FODMAP serving size is SMALL, it doesn’t mean you should avoid these veggies all together. Why not try our roasted cauliflower recipe as a shared plate?
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 Spring. Are you ready to hit your daily 2 fruit + 5 veg target?
Happy shopping and even happier eating,
The Noisy Guts Team 💚