Is pumpkin low FODMAP?
Monash University has tested different types of pumpkin, which you can find in the Monash University FODMAP app.
In this blog I explain which pumpkin and squash types have been tested and in what quantities they are low FODMAP.
Kabocha pumpkin
Japanese pumpkin or kabocha pumpkin was one of the first pumpkin varieties that Monash University tested.
This pumpkin has a dark green exterior with lighter green spots/stripes on it. The inside is orange.
Kabocha pumpkin is low FODMAP according to the app in a serving of 75 grams (1/3 cup) per person. From 162 grams (2/3 cup) or more, your portion contains an average amount of fructans.
So you can probably have a little more than 75 grams per person, as long as you stay under 162 grams.
Is butternut squash low FODMAP?
Butternut squash is limited low FODMAP. A portion of 63 grams or 1/3 cup is low FODMAP.
From 75 grams (2/3 cup) or more, your portion contains an average amount of fructose and fructans. It is therefore smart to eat the safe portion of 63 grams at most.
Sugar pumpkin
The classic orange pumpkin with a thick stem is low FODMAP in a serving of 46 grams (1/3 cup) without skin and 49 grams (1/3 cup) with skin. So this is not much.
From 59 and 63 grams (1/2 cup) respectively, your portion already contains an average amount of fructans.
Acorn squash
The acorn squash has a dark green exterior and is a bit pointy. The inside is yellow/orange.
A serving of 54 grams without skin and 59 grams (1/2 cup) with skin is low FODMAP.
From 70 and 74 grams (2/3 cup) respectively, your portion of squash contains an average amount of fructans. And you can better avoid that amount in the elimination phase.
Delicata squash
The delicata squash is a light yellow squash with green stripes with a light yellow interior.
A portion of 52 grams without skin and 49 grams (1/3 cup) with skin is low FODMAP.
From a portion of 65 grams or 1/2 cup (with and without skin) your portion contains an average amount of fructans.
Spaghetti squash
Then there is the spaghetti squash. This is an elongated squash with a yellow exterior. The inside is also yellow and very stringy. Hence the name spaghetti squash 😉
A serving of spaghetti squash only contains an average amount of fructans at 388 grams or more. If you stay below this, you are fine.
So you can eat a large portion of this squash. On my blog, you will find a delicious vegetarian recipe for stuffed spaghetti squash.
Jarrahdale pumpkin
Finally, Monash University tested the Jarrahdale pumpkin. This is a pumpkin with a light grey/green exterior and an orange interior.
A serving of 75 grams (2/3 cup) is low FODMAP. From a serving of 105 grams (1 cup) or more, this pumpkin contains an average amount of fructans.
Canned pumpkin and pumpkin seeds
The Monash University FODMAP app states that a portion of canned pumpkin is low FODMAP up to 75 grams (1/3 cup) per serving. From 105 grams (1/2 cup) it contains an average amount of fructans.
I assume that Monash University has tested common canned pumpkin here. From what I have found online the Dickinson pumpkin is often used for canned pumpkin.
Pumpkin puree is perfect to use in baking recipes, such as this delicious gluten-free pumpkin pie.
Pumpkin seeds are low FODMAP in a serving of 23 grams or two tablespoons. The Monash app does not provide more information about maximum amounts.
What about pumpkin types that have not been tested yet?
What if you want to eat a kind of pumpkin that has not been tested yet by Monash University?
For these pumpkins, it is better to leave them alone in the elimination phase. After the elimination phase you can test for yourself how you react to them.
For example, I have been eating Hokkaido pumpkin for a few years, because I tested a small amount of it and it works well for me.
So I tried a little bit more each time and I found out that I could use it in a dish without any problems.
Hopefully, this has made it a bit clearer what is and isn’t possible with pumpkin on the FODMAP diet!
Low FODMAP pumpkin recipes
Do you feel like cooking something with pumpkin/squash? Then check out these recipes on my blog!
- Pumpkin risotto
- Roasted pumpkin soup
- Pumpkin granola
- Gluten-free pumpkin pie
- Pumpkin bread
- Pumpkin muffins
Other blogs about the FODMAPs in foods
Would you like to read more about whether certain foods are low FODMAP and in what quantities? Check out the articles below:
Fruits and vegetables
- Is coconut low FODMAP?
- Are bananas low FODMAP?
- Are strawberries low FODMAP?
- Is asparagus low FODMAP?
- Are mushrooms low FODMAP?
- Is broccoli low FODMAP?
- Is kale low FODMAP?
- Is spinach low FODMAP?
- Is corn low FODMAP?
- Is avocado low FODMAP?
- Is sweet potato low FODMAP?
- Are tomatoes low FODMAP?
Dairy and grains
- Is rice low FODMAP?
- Is quinoa low FODMAP?
- Are oats low FODMAP?
- Which milk is low FODMAP?
- What cheeses are low FODMAP?
- Is butter low FODMAP?