Autumn Eats: The Low FODMAP Fruit & Veg Cheat Sheet 🍂

As summer fades, the fruit and veg aisles are changing - but if you’re following a low FODMAP diet, navigating the seasonal swap can be tricky. Those juicy berries we’ve been snacking on all Summer? Nearly gone (and some now priced like luxury goods). Apples and pears? Tempting, but mostly off-limits.

So, what’s left for us low fodmappers? More than you might think! Let’s break it down.

The low FODMAP fruit drought?

Autumn is notorious for its tricky fruit selection. While summer spoils us with an abundance of FODMAP-friendly berries and tropical fruits, this time of year sees a shift toward apples, pears, and other high-FODMAP options. But don’t worry—there are still great choices available, and even more on the way! But… here are some fruits you might need to skip if you’re sensitive to fodmaps.

🍏 Apples – Bravo, Granny Smith, Pink Lady… all mostly high in fructose and sorbitol. A mere tablespoon (20-30g) is the max low FODMAP serve, so unless you have a fruit-loving friend to share with, best to walk on by.

🍐 Pears – Beurre Bosc, Williams’ & Nashi pears are tempting at $3-$5 per kilo, but they’re loaded with fructose, sorbitol, and fructans. Even 6g is enough to trigger gut health symptoms for many people with IBS. Not worth the gamble!

🍐🍏 Papples – have you seen them yet? Developed in New Zealand and now grown in Victoria, papples are a cross between apples and pears. They sound delicisouly sweet, but disastrous for those sensitive to fructose, sorbitol and frucans.

🥑 Avocados – Fresh and creamy, but tricky. Monash recently reassessed them, confirming that 60g (3 tablespoons) is low FODMAP - but they also contain perseitol, a polyol similar to sorbitol, which can cause issues for some people. Try a small portion and see how you go.

🍇 Grapes – Lots of varieties in season, but moderation is key. A low FODMAP serve is 2 grapes per meal, (10g) so you’ll need some serious self-control to stop at just two!

🍈 Figs – If you’re a fig lover, I’ve got bad news. They’re high in fructose, and the low FODMAP serve is just 7g (1.5 teaspoons!). Luckily, they’ll be out of season soon, so you won’t have to resist them for much longer. And at $1-3 each, think of all the money you’ll save!

The good news: these fruits are in season & gut-friendly!

🍊 Mandarins – Imperial mandarins are back! Easy to peel, sweet, and packed with vitamin C, they’re a great autumn snack. 1 medium mandarin (90g) is low FODMAP, so enjoy without stress.

🔴 Pomegranates – Perfect for adding a pop of flavour to salads and roasts, pomegranates are in peak season right now. A generous ¼ cup (42g) per meal is low FODMAP, making them a great choice.

🟠 Persimmons – Sweet and delicious, these autumn gems are well-priced at $1-$3 each. A 60g portion is low FODMAP, so slice them up and enjoy!

🍋 Orange – juicy and zesty, the seasonal navel oranges are currently in season and 1 medium fruit (130g) is low FODMAP, so get peeling.

Strawberries – sweet, juicy Victorian strawberries are at their best right now, perfecting for snacking or blending into smoothies. 5 medium fruits (65g) are low in fodmaps and should be tolerated by most individuals with IBS.

Low FODMAP veggies to add to your cart

Looking to keep your gut happy while shopping for fresh, seasonal produce? Here’s what’s in peak season and perfect for those managing their FODMAP intake:

🥕 Carrots – Sweet, crunchy, and endlessly versatile! Roast them, juice them, or even bake them into a cake. Fresh Tasmanian and Victorian carrots are a steal at $1.50-$3 per kilo. And carrots remain low in fodmaps in a serving size of up to 500 grams!!

🌽 Sweetcorn – Naturally sweet and perfect for grilling, steaming, or making trendy corn ribs. Pick up fresh cobs for just $1-$1.50 per kilo. A serving size of 1/2 cup (or 75g) per meal is low in fodmaps.

🥦 Broccoli – A powerhouse of nutrients, packed with vitamin C and iron. Keep your portion to 75g per serve of the heads only for a low FODMAP-friendly boost. This week, it’s great value at $5-$7 per kilo. The stalks contain higher fodmap content than the heads.

🍆 Eggplant – Grilled, roasted, or miso-glazed, eggplant is a gut-friendly favourite when eaten in moderation (keep it under 75g per serve). Snag a kilo for just $3-$7.

🌶 Red Capsicum – Bright, sweet, and perfect raw or roasted. Enjoy a low fodmap serving size of 43g (or ½ cup) in a salad, stuff it with grains, or blend into a dip. Available this week for $3-$7 per kilo.

🥬 Cauliflower – Roast it or rice it! Cauliflower is a budget-friendly pick at $5-$6 each, but keep servings under 75g (or ¾ cup) to stay low FODMAP.

🍅 Tomatoes – Juicy late-summer tomatoes are bursting with flavour! Low FODMAP at 65g per serve (1/2 medium fruit), they’re available for $3-$8 per kilo.

Final Thoughts

Autumn might not be the easiest season for low FODMAP fruit, but there are still great options to enjoy. Stock up on mandarins, pomegranates, and persimmons, and keep an eye out for the delicious fruits coming soon. Got a favourite way to enjoy low FODMAP fruit or veg? Let me know in the comments!

🍽️ P.S. Want a delicious Autumn-inspired recipe? Try BKT salad - bacon + kale + roasted tomato. The perfect low FODMAP twist on the classic BLT. Click this link for the recipe 👉🏽

Blog written by: Noisy Guts CEO Josephine Muir, PhD. Prior to co-founding Noisy Guts with Dr Mary Webberley, Josephine was the Associate Director of the Marshall Centre for Infectious Diseases at The University of Western Australia.