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!? And also, what low FODMAP produce is in season in Australia this winter?
Why shop in season?
Well, there are a lot of great reasons why you should shop to the season. When particular produce is in season, there is more of it available. This means more produce = a much lower price tag. This means that seasonal fruit and veg cheaper AND tastes better. So basically, you spend less money and get tastier 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)
- Folate: Role in fat and protein metabolism, important in pregnancy to prevent neural tube defects.
- Vitamin E: Important antioxidant vitamin
- B vitamins: Involved in energy metabolism (act as helpers to make sure our bodies function properly).
- Vitamin A: Important role in vision, role in reproductive health (fertility), antioxidant.
- Potassium: Important role in muscle and nerve function
- Vitamin K: Important role in blood clotting
- 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 Summer Fruits
|Bananas||Vit B6, potassium, folate, vitamin C|
|Blueberries (start of Nov)||Vitamin C, vitamin k, managanese, anthocyanin,|
|Raspberries||Vitamin C, B Vitamins, potassium, folate, magnesium, anthocyanin.|
|Strawberries||Vitamin C, Vitamin K, potassium, calcium, anthocyanin.|
|Grapes||Vitamin C, Vitamin K, carotenoids, polyphenols.|
|Melon – honeydew and rockmelon||Vitamin A, Vitamin C, potassium, carotenoids.|
|Passionfruit||Vitamin A, Vitamin C, carotenoids and polyphenols.|
|Paw Paw (papaya)||Vitamin C, vitamin A, folate, potassium, lycopene,|
|Oranges (valencia)||Vitamin C, thiamine, folate, carotenoids|
|Rhubarb||Vitamin K, vitamin C, calcium|
|Pineapple||Vitamin C, manganese, folate|
|Prickly pear||Vitamin C, B Vitamins, potassium, potassium, calcium, polyphenols, flavonoids,|
Low FODMAP Aussie Summer Veggies
|Carrot||Vitamin A, vitamin C, vitamin B6, lycopene|
|Cucumber||Vitamin K, potassium|
|Leek (green bit)||Vitamin K|
|Bean sprouts||Vitamin C|
|Silver beet||Vitamin A, vitamin K, vitamin C, vitamin B2, carotenoids, folate, iron, calcium, potassium|
|Lettuce||Folate, vitamin K, vitamin A|
|Tomato||Potassium, iron, lycopene, vitamin A, vitamin C|
|Zucchini||Potassium, vitamin C|
|Eggplant||Anthocyanin, vitamin B6, potassium, and magnesium.|
|Capsicum||Vitamin A, Vitamin C Vitamin E, Vitamin B6, Folate, Manganese and Potassium.|
|Radish||Vitamin C, anthocyanin|
|Beans – green||Vitamin A, vitamin c, folate.|
High FODMAP produce in low/moderate FODMAP quantities
|Cherries – moderate (3 cherries)||Vitamin C, anthocyanins and flavonoids,|
|Lychees – moderate (5 lychees)||Vitamin C, potassium, copper and polyphenols.|
|Sweet corn – low (1/2 cob)||Vitamin C, magnesium, potassium and lutein.|
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! By signing up to The FODMAP Challenge you will receive meal plans, recipe ideas, and regular support with other resources, such as a private Facebook group, to make this as easy for you as possible.