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.
- 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 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
- Vitamin A: Important role in vision, role in reproductive health (fertility), antioxidant.
- 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 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!
Image sourced from Pinterest