This morning, I headed out to my favorite farmers market—CUESA’s Ferry Plaza Farmers Market—to do some shopping for low FODMAP produce and meet a friend for brunch. While I waited for her to find parking, I walked around the market to get a good look at all the possible seasonal treats I could take home.
It was my first chance to make it to a market this month. Everyday life has been a little challenging lately, which has meant I hadn’t given myself the gift of time to leisurely shop the market in weeks. Which is why I’m finally posting this month’s produce guide so late in the month.
I was especially taken with the produce stand that I featured in this month’s blog header image. So many people I know think of salad greens and lettuces as a boring health food that is begrudgingly eaten. But this beautiful market stand had more than a dozen different types of lettuces and salad greens to chose from. It was definitely the opposite of boring!
I think that, in a nutshell, is what makes the farmers market such a great place to shop while you are on the low FODMAP diet’s elimination phase. It can start to feel a little limiting to have a number of your previously favorite foods no longer available to you. But the good news is, it’s likely your local farmers market or produce-focused specialty market have a number of interesting heirloom varietals you can choose to change things up.
And now, on to this month’s shopping list!
Low FODMAP Vegetables and Legumes to Eat in July
- 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)
- Chilli Peppers (if tolerated)
- Collard greens
- Corn / sweet corn – if tolerable and only in small amounts – 1/2 cob
- 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)
- Okra (6 pods)
- Red peppers / red bell pepper / red capsicum
- Spinach, baby
- Silverbeet / chard
- Tomato – cherry (up to 4)
- Tomato – common
- Tomato – roma (1 small)
- Zucchini (up to ½ cup)
Low FODMAP Fruits to Eat in July
- Blueberries (up to 20 berries or 28g)
- Kiwi (up to 2 small, peeled)
Low FODMAP Cooking ingredients, Herbs and Spices to Eat in July
- Fennel bulb or leaves (up to 1/2 cup) or seeds (up to 1 tsp)
Low FODMAP Recipes for July’s Seasonal Produce
Get ready to bust out the grill and feed a crowd with these recipes that feature seasonal low FODMAP produce.:
- You know what’s even better than strawberry ice cream? Strawberry rhubarb ice cream!
- Caesar Salad gets a fresh Summertime makeover with this Low FODMAP Grilled Caesar Salad recipe.
- Although you will need to turn on your oven to make this Cheesy Spaghetti Squash Taco Casserole, it’s worth it! Stick to a 1/2 cup serving size, however, so you’re still in the low FODMAP range with the spaghetti squash.
- Every great BBQ has chips and dips to snack on while you wait for the main event. This Low FODMAP 7-layer Dip is sure to be a hit.
- I love Thai food. If you do too, check out this Paleo and Whole 30 Chicken Satay with Sunbutter Sauce. It makes the perfect topping for a big seasonal salad.
- Low FODMAP appetizers don’t need to be bland just because you’re avoiding garlic. These jalapeno poppers serve up quite a kick!
Looking for even more seasonal low FODMAP produce-focused recipes? You’ll want to keep an eye on my weekly #FODMAPfriday recipe round-ups.