Low FODMAP Spring Produce

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!? But also, 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.  This allows you to understand why that fruit/veg is particularly beneficial.

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. Folate: Role in fat and protein metabolism.  It is also important in pregnancy to prevent neural tube defects.
3. Vitamin A: Important role in vision, role in reproductive health (fertility), antioxidant.
4. Potassium: Important role in muscle and nerve function
5. Vitamin E: Important antioxidant vitamin
6. B vitamins: Involved in energy metabolism (act as helpers to make sure our bodies function properly).
7. Vitamin K: Important role in blood clotting
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 Spring Fruits

Fruit:	Source of:	Enjoy by:
Bananas	Vit B6, potassium, folate, vitamin C	Use in smoothies, add to low FODMAP pancakes and muffins.  Also great to sandwich slices together with peanut butter.  You can also 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, or use in baking.  You can also 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.  You can also dilute with warm water or 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.  You can also add on burgers and 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.  You can also make low FODMAP tzatziki.
Fennell	Potassium, calcium, vitamin A, allicin, folate	Add thin slices to salads and coleslaw, or braise.  You can also use in stocks/stews.
Leek and spring onion (green bit)	Vitamin K	Use in dishes like you would onions.  It is also 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.  You can also add to smoothies/juices.
Lettuce	Folate, vitamin K, vitamin A	Add to salads and sandwiches/wraps, make low FODMAP san choy bow.  You can also 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.  You can also make zoodles.
Red Cabbage	Vitamin K, folate, vitamin C, calcium, anthocyanin	Use in soups, add to salads, make a low FODMAP coleslaw.  You can also add to stir-fried veggies.
Beans – green + broad	Vitamin A, vitamin c, folate.	Adding raw to salads, steaming, add to stir-fries/curries/casseroles.  You can also 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.  You can also make beetroot 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).  You can also 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.  Which means eating 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

 Image sourced from Pinterest

Start feeling better now! 

SIGN UP NOW