Low FODMAP Winter 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!?.  And also, which of these are low FODMAP?  Well, let’s take a look!

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 also 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 winter 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.

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. B vitamins: Involved in energy metabolism (act as helpers to make sure our bodies function properly).
5. Vitamin K: Important role in blood clotting
6. Potassium: Important role in muscle and nerve function
7. Vitamin A: Important role in vision, role in reproductive health (fertility), antioxidant.
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 Winter 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. Or add slices to toast/rice cakes with peanut butter then a drizzle of maple.
Mandarins	Vitamin C, vitamin A	Add to fruit salad and salads
Kiwi fruit	Vitamin C, potassium, vitamin E	Add to fruit salad or low FODMAP pavlova.  Also delicious added to smoothies.
Lemon/lime	Vitamin C,	Squeeze on salads and steamed veggies, enjoy with fresh seafood.  Also great to squeeze over low FODMAP pancakes or add to tea.
Oranges	Vitamin C, thiamine, folate, carotenoids	Add to salads, make fruit juices/smoothies.  Also great in desserts.
Rhubarb	Vitamin K, vitamin C, calcium	Stew, make jams/sauces.  Also great for 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
Cumquat	Vitamin A, vitamin C, vitamin E	Poach in sugar syrup and serve with lactose-free ice-cream, use in marmalade, add to salads.  Also great in stuffings.

 

Low FODMAP Aussie Winter 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.
Parsnip	Vitamin C, folate, manganese	Similar use to potato.  Great in soups, roasted, or in a mash.
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.  Also great roasted with a drizzle of maple syrup.
Lebanese Cucumber	Vitamin K, potassium	Add to salad, enjoy with dip, add to wraps/sandwiches, top slices with cottage cheese.
Fennell	Potassium, calcium, vitamin A, allicin, folate	Add thin slices to salads and coleslaw.  Also great to braise or use in stocks/stews.
Potato	Vitamin B6, vitamin C, potassium, , allicin	Roast, boil or mash.  Jacket potato, home-made roast wedges, grate and turn into rosti.
Radish	Vitamin C, anthocyanin	Use raw in salads, roast, pickle.
Leek (green bit)	Vitamin K	Use like you would onions.
Brussel sprouts	Vitamin C, vitamin A, vitamin K, potassium, folate, carotenoids.	Roast, steam, add to warm salads.
Pumpkin	Vitamin A, carotenoids, potassium, vitamin C	Roast, mash, pumpkin soup or use in curries.  Also delicious to add to salads.
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.
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 san choy bow.  Also great base for burritos.
Swede	Vitamin A, vitamin C, potassium, calcium	Use like you would potato – delicious as baked chips.
Celeriac	Vitamin K, vitamin c, vitamin B6, iron	Also use like potato – great in mash, salads and soups.
Okra	Vitamin K, manganese, vitamin C	Steam or roast.  Also delicious to add to soups or casseroles.
Asian greens – bok choy/choy sum	Vitamin A, vitamin c, manganese	Steam, sautee, add to stir-fries and curries.

 

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. Also great in dip.
Sweet potato – ½ cup	Vitamin A, carotenoids, vitamin C, potassium,	Roast, boil, mash, slice thinly and make chips, add to salads.

 

Remember to eat across the rainbow

As you can see, different coloured fruits and vegetables contain different nutrients.  It is also 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

 Image sourced from Pinterest