How going green this St Patrick’s Day can help your digestion

St. Patrick’s Day is all about going green - but what if the best way to celebrate wasn’t just with shamrocks and Guinness, but with gut-loving greens? 🍀 This week, we’re looking at low fodmap greens. Whether you're cooking up a feast, raising a glass of Guinness, or just looking for easy ways to keep your digestion feeling lucky, we’ve got you covered - with delicious recipes and gut-friendly tips to help you go green this St Patrick’s day.

Why green foods are a pot of gold for gut health 🌱

Green fruits & veggies are gut-loving powerhouses, packed with prebiotic fibre and polyphenols that help keep digestion running smoothly. The phytochemicals in greens include potassium, phosphorus, naturally occurring nitrates, folates and antioxidants. But if you’re following a low FODMAP diet, not all greens are created equal. Some can trigger bloating and discomfort, while others are gentle on the gut.

Low FODMAP green superstars 🍏

Here’s your St. Patrick’s-approved list of green foods that support digestion without the dreaded bloat:

✅ Kiwifruit – Not only are kiwis low FODMAP (safe at 150g or two medium kiwis), but they’ve been shown to relieve constipation and support gut motility. It’s the perfect festive green fruit!

✅ Cucumber – Crisp, refreshing and great to toss in a salad and low FODMAP at 75g in both continental and Lebanese varieties. Try our low fodmap pretty green salad recipe.

✅ Baby spinach – A nutrient-dense powerhouse! It’s low FODMAP in small portions (30g per serve), making it a great addition to smoothies or salads. Try our spinach hummus recipe.

✅ Zucchini – A versatile veggie that’s low FODMAP at 65g per serve. It’s great spiralised into “zoodles” or roasted as a side dish. Try our pesto, tofu, noodles & noodles recipe.

✅ Green Beans – Surprisingly low FODMAP at 75g per serve, making them a gut-friendly side for your St Patrick’s Day feast. Here’s our recipe for our low FODMAP sautéed green beans with almonds.

✅ Greens+ Daily Gut Health Boost - just 10g stirred in 125ml of chilled water and you’ll be enjoying prebiotic fibre, probiotics and a low fodmap serve of real lemon, lime, kiwi, chlorella, spinach and spirulina. Shop now.

Greens to watch out for 🚨

❌ Asparagus – high in fructans and fructose, making it a FODMAP no-go with a low FODMAP serving size of just 12g (or 2/3 of a spear).
❌ Snap Peas – a serving size of just 14g (or 4 pods) contain high amounts of FODMAPS and can trigger symptoms in people with IBS.

❌ Avocado – A little is okay (low FODMAP at 60g), but any more can trigger symptoms in those sensitive to sorbitol (3 tablespoons).

Feeling unlucky after a St. Patrick’s Day feast? Here’s why! 🍻

St. Patrick’s Day often involves beer, hearty meals and fried foods - a combination that can leave people with IBS feeling anything but festive. Traditional Irish dishes—soda bread, black pudding, and heavy stews - can be tough on digestion. Here’s how to celebrate without the stomach upset:

🍽️ Swap regular soda bread for a gluten-free version if you’re sensitive to fructans.
🥩 Choose grilled or roasted meats over fried options to avoid excess fat (which can trigger IBS symptoms).
🥔 Mash your potatoes with lactose-free milk or butter to make them IBS-friendly.

⚠️ Eat before you go so you’re less likely to over-indulge.

Guinness: is it low fodmap?

Guinness might be the drink of choice at every Irish pub, but for those following a low FODMAP diet, it’s a bit of a grey area. According to the Monash University FODMAP App, regular beer is low FODMAP at one can (377ml), but Guinness remains untested. The Fodmap Friendly App doesn’t have a listing for Guinness either. But… since it's a dark, rich beer, it may contain higher levels of FODMAPs due to residual fermentable sugars. If you’re sensitive to fodmaps, it’s best to opt for a tested low FODMAP beer or a dry white wine instead.

Start your day green 🍀

Kiwi chia pots

Chia pots make the perfect breakfast, especially if you are struggling with regularity. There have been several clinical studies showing the effectiveness of kiwifruit to relieve constipation. In addition, chia seeds absorb water to form a soft gel in the digestive tract. The crunchy topping provide provides roughage to get things moving through your system. Together they put you on track for your best ever poop. But beyond all that, they taste fantastic!

Our kiwi chia pots contain 17g of fibre each and a single pot is low FODMAP. Click here for the recipe for our kiwi chia pots.

Final takeaways: a gut-friendly St. Patrick’s Day plan 🍀

✅ Embrace Low FODMAP greens like kiwi, cucumber, and baby spinach to keep your gut happy.
✅ Be mindful of traditional Irish foods - too much Guinness, soda bread, or heavy meals can cause bloating.
✅ Start the day with Greens+ Daily Gut Health Boost to give your gut the best start to St Patrick’s day.

So, whether you’re wearing green, eating green, or drinking green this St. Patrick’s Day, make sure you’re giving your gut a little love too! 🍀