Low FODMAP Winter Produce Guide
The temperature has dropped. The rain has arrived. And if you're anything like me, you're suddenly craving hearty soups, slow-cooked dinners and comfort food that doesn't leave you curled up on the couch regretting your life choices.
Winter can be a surprisingly tricky time for people with IBS. Many of our favourite cold-weather meals rely heavily on onion, garlic and other high fodmap ingredients. At the same time, it's easy to fall into the trap of eating fewer fruits and vegetables just when our gut microbes could benefit from a little extra nourishment.
The good news? Winter is packed with affordable, nutritious produce that has low fodmap serving sizes (although keep reading because some of the serving sizes are teeny tiny!).
To put this blog together, I’ve collated the latest Winter Update from the Sydney Fresh Fruit, Vegetable and Flower Market, visited my local farmers’ market and cross-checked serving sizes against the Monash University FODMAP App. So here's our guide to the best seasonal fruit and vegetables to enjoy this winter - and a few that might be better admired from afar.
🍊 Winter Winner #1: Navel Oranges
If there was ever a season for oranges, this is it.
Sweet, juicy and at their absolute best during winter, Navel oranges are one of nature's most convenient snacks. At around $3-$5 per kilo, they're affordable, packed with vitamin C and require precisely zero preparation.
Low FODMAP serving: 1 medium orange (130g)
Gut-friendly tip: Add orange segments to a salad with baby spinach, walnuts and feta for a delicious winter lunch. Mary & I are divided on whether you should eat the fibrous membranes or not. Should you or shouldn’t you? We’re open to hearing your opinion (though you’re going to have to be really persuasive to change mine!)
🍋 The Unsung Hero: Lemons
Winter is peak lemon season in Australia. Which is excellent news if you're lucky enough to have a neighbour who insists on leaving bags of lemons on your doorstep every June.
Lemon juice is one of the easiest ways to add flavour to low fodmap cooking, particularly when onion and garlic are off the menu.
Low fodmap serving size: Up to (100ml) lemon juice.
The Monash App lists the recommended serving size as 1 tbsp (20ml) while a serve of 172ml contains a moderate amount of fructans. The Fodmap Friendly App provides more specificity by listing the maximum ‘safe’ serving size as 100ml.
Gut-friendly tip: If you’re looking for ways to use up the neighbour’s lemons, try our low fodmap lemon mousse. It’s delicious!
🥑 The Most Misunderstood Fruit: Avocado
Avocados are one of those foods that make low fodmap eaters sigh dramatically. Yes, they're nutritious. Yes, they're delicious. And yes, the serving size is smaller than most of us would like but that shouldn’t stop you from enjoying avos!
Low fodmap serving size: 60g (approximately 3 tablespoons)
The good news is that Hass avocados are currently in season and often available for as little as $1-$3 each. Think avocado garnish rather than avocado feast.
🍎 The Fruit That Keeps Breaking Hearts
Fuji and Yello apples are crisp, sweet and excellent value right now. Unfortunately, they also provide one of the best examples of why "healthy" doesn't always equal "IBS-friendly."
Low fodmap serving size:: Around 20-30g depending on variety
That's roughly a slice or two. Not exactly Snow White territory. If you're desperate for an apple fix, try pairing a small slice with cheddar cheese for a satisfying snack - which is actually my favourite snack but I have to stop myself after 2 slices.
🍐 Pears: Winter's Cruellest Joke
Packham and Beurré Bosc pears are abundant, affordable and absolutely gorgeous. Sadly, their low fodmap serving size remains almost comically small.
Low fodmap serving size:: Approximately 4-5g
For perspective, that's less pear and more pear-flavoured thought. This is one fruit that's probably best left for other members of the household.
🥬 Chinese Cabbage (Wombok)
If you're trying to eat more vegetables this winter without blowing the grocery budget, wombok deserves your attention. At just $2-$5 per head, it offers excellent value and impressive versatility.
Low fodmap serving size: 1 cup (75g)
Use it in: stir-fries, soups, slaws and dumplings.
Green Beans: The IBS Overachiever
Green beans are one of the easiest low fodmap vegetables to work with. They're affordable, versatile and offer a generous serving size.
Low fodmap serving size:: 15 beans (75g)
Roast them, steam them, stir-fry them or throw them into a warm winter salad. They rarely disappoint.
Fennel: The Vegetable You Keep Meaning To Try
Every winter, fennel appears in abundance. Every winter, many of us walk past it because we're not entirely sure what to do with it.
With its subtle aniseed flavour and satisfying crunch, fennel works beautifully roasted, shaved into salads or added to soups.
Low fodmap serving size: ¾ cup (75g) bulb only or 3 tbsp (15g) raw fennel leaves
If you've never cooked with fennel before, winter is a great time to experiment.
Brussels Sprouts: Friend or Foe?
Few vegetables divide families quite like Brussels sprouts. Personally, I'm firmly in the pro-sprout camp; the rest of my family are anti-sprout. I maintain that roasted until caramelised, brussels sprouts are delicious! Boiled into submission? Less so.
Low fodmap serving size:: Approximately 4 medium sprouts (75g)
The key is roasting them with olive oil until golden and crispy.
Vegetables That Look Better on Instagram than in Your Gut
Cauliflower
Whole roasted cauliflower has become a social media superstar.Unfortunately, cauliflower contains mannitol, a fodmap that many people with IBS struggle to absorb.
Low fodmap serving size:: ¾ cup (75g) white or purple
That doesn't mean everyone will react. But if you're currently in the elimination phase of the low fodmap diet, proceed with caution. And perhaps embrace those TikTok recipes less enthusiastically. Or as a side dish.
Leeks
Leeks can be confusing. The white bulb is high in fructans. The green tops are not.
Low fodmap serving size:
White bulb: 1 tablespoon (14g)
Green tops: tested low fodmap up to 75g
Think of leek greens as a low fodmap cousin of onion, useful for adding flavour without the fructans.
Your Winter Gut Health Challenge
This month, instead of buying the same fruits and vegetables every week, challenge yourself to try one seasonal low FODMAP produce item you've never cooked before. Maybe it's fennel. Maybe it's wombok. Maybe it's finally learning how to roast Brussels sprouts properly. Your gut microbes love variety, and winter is the perfect time to expand your repertoire. Plus, seasonal produce is often fresher, tastier and kinder on the wallet. Not a bad combination during Aussie winter.
Happy shopping, happy cooking and happy gut health.
Blog written by Josephine Muir, PhD.