What vegetables can I eat on the low fodmap diet?
What low fodmap vegetables are currently in season? Good news from this week’s Sydney Markets Fresh Fruit, Vegetable and Flower Report (20 Nov 2022). We’ve analysed what’s in season and cross-reference the list against the Monash Fodmap app to find out what’s in season for fodmappers. And the key take-away for market goers is to walk past the fruit aisle and enjoy the many low fodmap vegetables now in season.
Good news!
9 out of the 10 vegetables highlighted in this week’s Sydney Markets Fresh Fruit, Vegetable and Flower Report have low fodmap serving sizes (Nov 2022).
Eggplant: while not a universal favourite (and definitely not a favourite in my household), eggplant absorbs flavours particularly well and teams deliciously with tomato, basil and garlic-infused olive oil. Expect to pay $4-8 a kilo, depending on whether they’re grown in a field or glass-house. The low fodmap serving size is 1 cup or 75g.
Lebanese cucumber: Lebanese cucumbers are fresh, crunchy and a choice buy at $2-4 per kilo. The low fodmap serving size is 1/2 cup or 75g which means you can easily add some cucumber to your green salad for extra crunch and nutrition.
Iceberg lettuce: Iceberg lettuce is an Aussie favourite due to its crunch and versatility. Expect to pay $2.50-$3 each this week. With no fodmaps detected, iceberg lettuce is a great foundation ingredient for any salad. And guaranteed to be a hit with the family!
Potatoes: Potatoes are also another Aussie favourite and a great choice for those following the low fodmap diet. There are no fodmaps detected in potatoes so they can be enjoyed freely by fodmappers. Unfortunately, prices are up this week due to the adverse weather conditions on the east coast which has impacted supply so you can expect to pay a little extra at the moment. If you’re wondering what to do with spuds, try our new hassleback potato recipe - great comfort food for teens!
Asian greens: Lombok (Chinese cabbage), bok choy, chow sum and Gai Lum are quick & easy to cook. They’re a great addition to your next stir-fry and all have generous low fodmap serving sizes (around 1 cup or 75g). Expect to pay $1.50-3 per bunch.
Green beans: green beans are nutritious, versatile and cheap at this time of year. With a low fodmap serving size of 15 beans (or 75g) fodmappers can enjoy beans steamed, added to salads or charred on the BBQ. Prices vary depending on whether they’re machine-harvested or premium hand-picked beans.
Market update
So great news this week for those heading to the farmers’ markets. There are plenty of low fodmap vegetables in season and ready for you to enjoy! Head over to our recipe page if you’d like some low fodmap recipe inspiration!
