My neighborhood farmer’s market is still full of dark, gorgeous heirloom tomatoes, but there are a few signs of Fall creeping in. Mostly in the abundance of hearty root vegetables.
As the days grow shorter and colder, I start thinking about interesting stir fry combinations, soups, and casseroles I can make once and eat all week.
Let’s dig in to see all the great seasonal low FODMAP October produce we have to work with this month.
LOW FODMAP VEGETABLES AND LEGUMES TO EAT IN OCTOBER
- 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)
- Chicory leaves
- 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)
- Ginger
- Kale
- Leeks, leaves only (up to 1/2 cup)
- Lettuce
- Okra (6 pods)
- Parsnips
- Potato
- Pumpkin puree (up to 1/3 cup)
- Radish
- Red peppers / red bell pepper / red capsicum
- Rhubarb
- Spinach, baby
- Silverbeet / chard
- Tomato – cherry (up to 4)
- Tomato – common
- Tomato –
roma (1 small) - Turnips (up to 1 cup)
LOW FODMAP FRUITS TO EAT IN OCTOBER
- Blueberries (up to 20 berries or 28g)
- Cantaloupe
- Grapes
- Kiwi (up to 2 small, peeled)
- Lemons
- Oranges
- Raspberries
- Strawberries
- Tangerines
LOW FODMAP COOKING INGREDIENTS, HERBS, AND SPICES TO EAT IN OCTOBER
- 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 OCTOBER’S SEASONAL PRODUCE
Here are some delicious low FODMAP recipes that make the most of October’s seasonal produce:
- This pumpkin dip from A Little Bit Yummy makes a great afternoon snack.
- I have my low FODMAP chili simmering in my Instant Pot almost every week now.
- If your visions of Fall all involve pumpkin spice then Lauren Renlund’s pumpkin spice muffins should be on your must-bake list.
- Looking for a perfect brunch or afternoon tea cake? Try this Low FODMAP Pumpkin Crumb Cake from Kate Scarlata.
- If you prefer your tea cakes in a single-serving package, my gluten-free madeleines are the perfect low FODMAP treat.
- Tangerine zest gives this citrus granola from Further Food a fresh, Fall flavor.
- Mashed parsnips from Fun Without FODMAPs are a flavorful Fall alternative to a side of potatoes.
- Make your own pumpkin spice blend with this recipe from Foodal.
- If you’re planning an Octoberfest feast, my low FODMAP potato salad is the perfect side.
Hungry for more seasonal low FODMAP produce-focused recipes to fill your meal plan? Keep an eye on my weekly #FODMAPfriday recipe round-ups. To make sure you never miss one subscribe to the blog!
Restock Your Low FODMAP Pantry
Need an Instant Pot recommendation? Or maybe you want to try a new 1:1 low FODMAP flour blend? Check out my Amazon store for my kitchen essentials and low FODMAP favorites.
