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)
• Carrots
• Celery (1/2 medium stalk/12cm)
• Chilli Peppers (if tolerated)
• Chives
• Collard greens
• Corn / sweet corn – if tolerable and only in small amounts – 1/2 cob
• Cucumber
• 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)
• Kale
• Leeks, leaves only (up to 1/2 cup)
• Lettuce
• Okra (6 pods)
• Potato
• Radish
• Red peppers / red bell pepper / red capsicum
• Rhubarb
• 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)
• Cantaloupe
• Grapes
• Kiwi (up to 2 small, peeled)
• Lemons
• Oranges
• Raspberries
• Strawberries

Low FODMAP Cooking ingredients, Herbs and Spices to Eat in July

• Basil
• Cilantro
• Fennel bulb or leaves (up to 1/2 cup) or seeds (up to 1 tsp)
• Lemongrass
• Mint
• Oregano
• Parsley
• Rosemary
• Sage
• Tarragon
• Thyme

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.