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 (½ medium stalk/12cm)
Chilli Peppers (if tolerated)
Chives
Collard greens
Corn / sweet corn - if tolerable and only in small amounts - ½ cob
Cucumber
Eggplant / aubergine (up to 1/ cup)
Fennel bulb or leaves (up to ½ cup)
Green beans (up to 12 beans)
Green pepper / green bell pepper / green capsicum (up to ½ cup)
Kale
Leeks, leaves only (up to ½ 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 ½ 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 ½ 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!