Low FODMAP Autumn Produce

In urban Australia, we are lucky enough to have a wide access to produce.  Advancements in our food supply have led to year round availability of what used to be ‘seasonal’ fruit and veg.  This is great in some aspects, such as having access to your favourite produce any time of the year.  But it also has its limitations, like confusing us all as to what fruit and veg is ACTUALLY in season!

Why shop in season?

Well, there are a lot of great reasons why you should shop to the season.  Firstly, 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!?

To top it off, you are also likely to be supporting local Aussie farmers when you shop in season.  The reason certain fruit and veg appear in supermarkets when they aren’t in season is because we import them from other countries.  So buying that bag of Aussie apples in autumn instead of that Mexican mango, means you are supporting our true blue Aussie locals!

Nutrients in fruit and veg

Below I list some low FODMAP fruit and veg that are in season each Autumn in Australia.  I also list a couple of nutrients these are sources of, and how you can enjoy them.  First I will briefly explain the main role of these nutrients, so you know why that fruit/veg being a good source is beneficial for you.

1. 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)
2. Vitamin E: Important antioxidant vitamin
3. Folate: Role in fat and protein metabolism, important in pregnancy to prevent neural tube defects.
4. Vitamin A: Important role in vision, role in reproductive health (fertility), antioxidant.
5. B vitamins: Involved in energy metabolism (act as helpers to make sure our bodies function properly).
6. Vitamin K: Important role in blood clotting
7. Potassium: Important role in muscle and nerve function
8. Calcium: Bone and teeth health
9. Anthocyanin: Found in blue/purple fruit and veg, acts as an antioxidant.
10. Allicin: Found in white/brown fruit and veg, helps promote a healthy immune system.
11. Lycopene: Found in red fruit/veg, powerful antioxidant.

Low FODMAP Aussie Autumn 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.
Grapes	Vitamin C,	Add to fruit salad, add to cheese plates, top tarts with, add to salads.
Kiwi fruit	Vitamin C, potassium, vitamin E	Add to fruit salad, add to low FODMAP pavlova, add to smoothies.
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.

 

Low FODMAP Aussie Autumn Veggies

Veg	Source of:	Enjoy by:
Green beans	Vitamin C	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.
Broccoli	Calcium, folate, vitamin C, vitamin K, potassium,	Add raw to salads, steam, add to stir-fries/casseroles/curries.
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.
Carrot	Vitamin A, vitamin C, vitamin B6	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.
Eggplant	Anthocyanin,	Roast, grill on the BBQ or stove, use in replacement of lasagne sheets, add to curries, roast then blend into a dip.
Potato	Vitamin B6, vitamin C, potassium, , allicin	Roast, boil or mash.  Bake in foil then add delicious fillings like tuna or left over bolognaise, make home-made roast wedges, grate and turn into rosti, drizzle with garlic-infused extra virgin olive oil and roast.
Pumpkin	Vitamin A, vitamin C	Roast with rosemary and extra virgin olive oil, boil then mash, make roast pumpkin dip, add roasted cubes to salads and wraps, make pumpkin soup!
Spring onion (green bit)	Vitamin K	Add to stir-fries and curries, add raw to salads and wraps, use in replacement of regular onion for pasta/potato bakes.
Tomato	Potassium, iron, lycopene, vitamin A, vitamin C	Add to salads and sandwiches/wraps, roast as a side for breaky, make salsa, make tomato soup.
Bean sprouts	Vitamin C	Add to salads, wraps and sandwiches.
Turnip	Allicin, vitamin C	Roast or boil as you would potato, use in soups and stews.
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.
Lettuce	Folate, vitamin K, vitamin A	Add to salads and sandwiches/wraps, make low FODMAP san choy bow, use instead of tortillas for burritos.

 

High FODMAP foods in Low 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.
Sweet corn – ½ cob	Vitamin C	Boil or BBQ cob as a side, add to mixed veggies, add as a filling for jacket potato.
Snow peas – 5 pods	Vitamin C	Add to salads and stir-fries, snack on a couple raw, steam and sprinkle with sea salt.

 

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.

By Amanda Gaukroger

IG: @amandakategaukroger

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