It can feel overwhelming to go to the farmers market while on the low FODMAP elimination diet. So many of your favorite fruits and vegetables are no longer available to you. And what about all the things you’ve never encountered before?
That’s why I’ve put together a useful infographic that focuses on the highlights of what’s in season and low #FODMAP in May. You should be able to find most of these low FODMAP produce items at your local farmers’ market or specialty grocery store, such as Whole Foods.
For more great low FODMAP produce to look for in May, plus details on serving sizes, read on for a more comprehensive guide to low FODMAP produce that’s in season in May.
Low FODMAP Vegetables and Legumes
- Bok Choy (up to 1 cup)
- Broccoli, whole or heads only (up to 1 cup)
- Cabbage (common and red up to 1 cup)
- Celery (1/2 medium stalk/12cm)
- Collard greens
- Eggplant / aubergine (up to 1/ cup)
- Fennel bulb or leaves (up to 1/2 cup)Green beans (up to 12 beans)
- Green pepper / green bell pepper / green capsicum (up to ½ cup)
- Leeks, leaves only (up to 1/2 cup)
- Red peppers / red bell pepper / red capsicum
- Spinach, baby
- Silverbeet / chard
- Tomato – cherry (up to 4)
- Tomato – common
- Tomato – roma (1 small)
- Turnips (up to 1 cup)
- Zucchini (up to ½ cup)
Low FODMAP Fruits
- Blueberries (up to 20 berries or 28g)
- Kiwi (up to 2 small, peeled)
- Lemons and Lemon juice
Low FODMAP Cooking ingredients, Herbs, and Spices
- Fennel bulb or leaves (up to 1/2 cup) or seeds (up to 1 tsp)
Low FODMAP Produce Shopping Tips
If you aren’t used to shopping at the farmers market, here are a few tips:
- Sampling is encouraged! Not sure if you’ll like a new fruit or vegetable or an unfamiliar varietal? Most vendors are happy to give you a free sample—just ask!
- Bring your own bags. While vendors often have small bags to make it easier to package and weigh your produce, you’ll need to bring a sturdy shopping bag to tote home your goodies.
- Small bills and change are appreciated. While some vendors may accept credit cards or be able to break a $20 bill, having exact change or close to it is greatly appreciated.
- Don’t ask for special treatment. Yes, those organic fruits can be expensive, but that doesn’t mean you should expect the growers to split up their pints to create a smaller less expensive size for you. In fact, you typically save by purchasing larger quantities at the farmers market. The good news is you can buy a flat of berries and make strawberry rhubarb jam, or clean and freeze them to make quick smoothies or cocktails later.
Have fun at the farmers market! We’ll be back next month with an update of all the great low FODMAP produce you can expect to find in June.