Want more fruit & veg in your (low fodmap) diet?
Wheuf! Fruit & veg prices around the country are falling. If you find yourself buying the same fruit & veg every week, here’s an update from Sydney markets. This update will tell you:
→ what’s in season right now
→ the best buys
→ the low fodmap serving size
We’ve pulled this report together from the Sydney Fruit, Vegetable and Market update (10/9/23) and correlated this with the low fodmap serving sizes recommended by the Monash Fodmap app And the key take-away for fruit & veg lovers is that there is lots of scrummy seasonal produce available but… you might have to be conscious of the low fodmap serving sizes to avoid triggering your gut health symptoms.
VEGGIES
While those fresh, luscious asparagus are top value and premium quality right now, they’re also high in both fructose and fructans. The low fodmap serving size is 2/3rds of a spear. If you find asparagus just too irresistible, just walk on by…
BUT… there’s no excuse to avoid eating your greens because there are lots of (low fodmap) options available.
Asian greens are top quality and value this week. For maximum flavour and freshness, buy Asian greens regularly and cook them only until just tender. Asian greens are $1.50-$2.50 a bunch. And most have generous low fodmap serving sizes (bok choy = 1 cup; choy sum = 1.25 cups).
Leafy English spinach and silverbeet are also fabulous value at $1-$2 a bunch. Silverbeet can be enjoyed by fodmappers up to 1.5 cups (or 75g) per meal, along with baby spinach (1.5 cups or 75g) and English spinach (2 cups or 75g).
Red capsicum prices have dropped to $2-$5 a kilo. Fodmappers can enjoy of 1/3 cup (or 43g) red capsicum roasted, stir-fried, barbecued, grilled or raw.
The refreshing flavour of mint is a tasty addition to an Asian-style salad or traditional coleslaw. Grab a bunch of fresh mint this week for only $2-$3 a bunch.
Spring onions are ideal for adding a delicate onion flavour without triggering gut health symptoms. Add thinly sliced green onions (tops only) to salads or cut into 5cm lengths and toss into a stir fry. Spring onions are $2-$3 a bunch and 1.5 cups (75g) of green tops only are safe for fodmappers.
Broccoli continues to be a fabulous buy this week at $3-$4 a bunch. The fodmap content of the heads and stalks is different, however fodmappers can enjoy ¾ cup (or 75g) of broccoli heads and 1/3 cup (or 45g) or stalks.
FRUITS
Aussies love strawberries and now is the peak time to enjoy luscious, sweet-eating Queensland strawberries, along with other local varieties. Prices are falling and you can pick up a punnet for $1.50-3 (maybe 3 for $10). The safe fodmap serving size is 5 medium-sized strawberries. Higher quantities contain fructose. Cover them with dark choc and you’ve got a great after dinner treat.
Blueberries are also back! Packed with antioxidants, blueberries are a healthy snack. Make the most out of this season’s quality and value, as they wont remain at this price for long. Currently, you can find blueberries at $3-7 per punnet, depending on size and source. Blueberries remain a popular choice among fodmappers, as a serving size of up to 500g is low in fodmaps. And they’re SOOO delicious in chia pots. Try out this recipe here.
Keep an eye out for Darwin’s sweet Kensington Pride mangoes. They’re bursting with flavour, perfect for both savoury and sweet dishes. While high in fodmap content, fodmappers can enjoy 1/5th of a cup of fresh mango.
Did you know that swapping 20g of butter for two tablespoons of avocado reduces the kilojoule and fat content by half? And… a 30g serving size (or 1/8th avocado) is low in fodmaps and should be tolerated by most individuals with IBS. Hass avocados are currently $1-$3 each, depending on size.
Late-season mandarins are still sweet, juicy and excellent value. Depending on size, mandarins will be $2-$6 a kilo. 1 medium-sized mandarin is low in fodmaps so enjoy!
Plump Queensland-grown salad tomatoes are at $3-$5 a kilo, depending on size. Truss tomatoes, which are left to ripen a little longer on the vine, have a fuller flavour and are $5-$6 a kilo. Remember to store tomatoes out of the refrigerator and use them once they are bright red and slightly softened. Small and sweet cherries have a higher concentration of fodmaps and the serving size is just 3 cherry toms (or 45g) per meal.
If you’re feeling uninspired in the kitchen, check out our low fodmap recipes - tried and tested by Mary & Jo.
