With what used to be seasonal produce now often available all year round, you may find yourself asking what fruit and veg is ACTUALLY in season!? More importantly, what low FODMAP produce is in season in Australia this spring?
Why shop in season?
Well, there are a lot of great reasons why you should shop to the season. When a type of produce is in season it means there is a lot of it. So because there is a lot of it, it means a much lower price tag. But wait, it gets better! Not only is seasonal fruit and veg cheaper (hello more money towards that dream holiday!) but it tastes so much better too. This means you spend less money and get great tasting fruit and veg – how’s that for win-win!?
Nutrients in fruit and veg
Below are some low FODMAP fruit and veg that are in season each spring in Australia. I also list a couple of nutrients these are sources of, and how you can enjoy them. First let’s check out the role of these nutrients, so you know why that fruit/veg being a good source is beneficial for you.
- Vitamin C: Maintains body tissue such as muscle and skin, role in brain/nerve function, increases absorption of iron, antioxidant (antioxidants protect our cells from damage, and may therefore help protect against cancer and heart disease)
- Vitamin A: Important role in vision, role in reproductive health (fertility), antioxidant.
- Vitamin E: Important antioxidant vitamin
- Folate: Role in fat and protein metabolism, important in pregnancy to prevent neural tube defects.
- B vitamins: Involved in energy metabolism (act as helpers to make sure our bodies function properly).
- Vitamin K: Important role in blood clotting
- Potassium: Important role in muscle and nerve function
- Calcium: Bone and teeth health
- Anthocyanin: Found in blue/purple fruit and veg, acts as an antioxidant.
- Allicin: Found in white/brown fruit and veg, helps promote a healthy immune system.
- Lycopene: Found in red fruit/veg, powerful antioxidant.
Low FODMAP Aussie Spring Fruits
|Fruit:||Source of:||Enjoy by:|
|Bananas||Vit B6, potassium, folate, vitamin C||Use in smoothies, add to low FODMAP pancakes and muffins, sandwich slices together with peanut butter, add slices to toast/rice cakes with peanut butter and maple.|
|Blueberries (start of Nov)||Vitamin C, vitamin k, managanese, anthocyanin,||Add to smoothies, include in porridge/overnight oats, use in baking, serve with lactose-free yoghurt/ice-cream for a tasty dessert.|
|Paw Paw (papaya)||Vitamin C, vitamin A, folate, potassium, lycopene,||Add to smoothies and salads, cut in half + scoop out seeds then fill with yoghurt + muesli, use with tomato + coriander for a tasty salsa.|
|Lemon||Vitamin C,||Squeeze on salads and steamed veggies, enjoy with fresh seafood, squeeze over fruit salad or low FODMAP pancakes, dilute with warm water, add to tea.|
|Oranges (navel)||Vitamin C, thiamine, folate, carotenoids||Add to salads, make fruit juices/smoothies, use in desserts|
|Rhubarb||Vitamin K, vitamin C, calcium||Stew, make jams/sauces, use in desserts like crumble|
|Pineapple||Vitamin C, manganese, folate||Add to fruit salads, grill for a healthy dessert, add on burgers/wraps, add on pizza|
Low FODMAP Aussie Spring Veggies
|Veg||Source of:||Enjoy by:|
|Broccoli||Calcium, folate, vitamin C, vitamin K, potassium,||Add raw to salads, steam, add to stir-fries/casseroles/curries.|
|Carrot||Vitamin A, vitamin C, vitamin B6, lycopene||Enjoy raw in salad, as snacking sticks with dip, add grated to wraps/rolls or spread with some peanut butter. Add to stir-fries/casseroles/curries, roast with a drizzle of maple syrup.|
|Cucumber||Vitamin K, potassium||Add to salad, enjoy as a snacking stick with dip, add sliced to wraps/sandwiches, top slices with cottage cheese, make low FODMAP tzatziki.|
|Fennell||Potassium, calcium, vitamin A, allicin, folate||Add thin slices to salads and coleslaw, braise, use in stocks/stews.|
|Leek and spring onion (green bit)||Vitamin K||Use in dishes like you would onions, delicious sprinkled on salad and omelettes.|
|Brussel sprouts||Vitamin C, vitamin A, vitamin K, potassium, folate, carotenoids.||Roast, steam, add to warm salads.|
|Bean sprouts||Vitamin C||Add to salads, wraps and sandwiches.|
|Spinach/Silver beet||Vitamin A, vitamin K, vitamin C, vitamin B2, carotenoids, folate, iron, calcium, potassium||Add to salads, sautee as a breakfast side dish, use in stir-fry, make dip, add to smoothies/juices.|
|Lettuce||Folate, vitamin K, vitamin A||Add to salads and sandwiches/wraps, make low FODMAP san choy bow, use instead of tortillas for burritos.|
|Asian greens – bok choy/choy sum||Vitamin A, vitamin c, manganese||Steam, sautee, add to stir-fries and curries.|
|Zucchini||Potassium, vitamin C||Roast or steam as a side, add raw to salad, use in stir-fries/casseroles/curries, grill on the BBQ, add to home-made dip, make zoodles.|
|Red Cabbage||Vitamin K, folate, vitamin C, calcium, anthocyanin||Use in soups, add to salads, make a low FODMAP coleslaw, add to stir-fried veggies.|
|Beans – green + broad||Vitamin A, vitamin c, folate.||Adding raw to salads, steaming, add to stir-fries/curries/casseroles, pan-fry then drizzle with a bit of extra virgin olive oil and sea salt.|
High FODMAP foods in Low/moderate FODMAP quantities
|Veg||Source of:||Enjoy by:|
|Beetroot – 20g serve (2 slices)||Folate, anthocyanin||Roast in foil then add to salads, use tinned slices on sandwiches and wraps, make up a dip.|
|Grapefruit – moderate FODMAP content (1/2 medium fruit)||Vitamin c, vitamin A, potassium, thiamine, folate, magnesium, lycopene.||Add to salads (pairs well with orange, beetroot and goats cheese), combine w/strawberry jam + spoon on pavlova.|
Remember to eat across the rainbow
As you can see, different coloured fruits and vegetables contain different nutrients. It is important to include variety in your diet, and eat fruit and veg of different colours. This will ensure you are getting a range of different nutrients to keep your body happy and healthy.
Image sourced from Pinterest
Start feeling better now!