One of the things I love about low FODMAP living is that it encourages me to eat seasonally by intentionally enjoying seasonal produce items that are high in FODMAPs when they are at their peak for freshness, flavor and nutritional value.

When starting out on a low FODMAP diet, many are overwhelmed by the foods they need to temporarily avoid during the elimination phase, and depending on the time of year, some seasonal produce items that are high in FODMAPs are harder to ignore than others.

Based on when you went through the FODMAP elimination and reintroduction phases, you may not have tested your tolerance for some super seasonal items, and because symptom severity is tied to the amount you consume, you may be surprised to find there is a small amount of a seasonal item that you can tolerate without symptoms.

So, if it’s been a while, or if you never tested something, now’s your chance with fall flavors! You can add variety to your diet and enjoy the best the season has to offer if you start small and eat with intention. Here are a few ways you can try to include fall produce in a low (not no!) FODMAP diet:

Choose Smaller Pieces of Produce to Start

Set yourself up to succeed from the start with something small! When it comes to fruit like apples or pears, look for fruit pieces that are about the size of a tennis ball. Winter squash are also extremely variable in size, so don’t pick the biggest one in the bunch and feel obligated to eat more than you want (or will tolerate well).

Vary the Texture and Try it as a Topping

A little can really go a long way! Slicing and dicing can help you spread out a smaller amount of the flavor from a high FODMAP food. Here are some of the ways I use varied texture to add a seasonal snippet to a dish:

• Grate or dice a tablespoon or two of apple into oatmeal

• Slice a fig or two and top a waffle

• Peel some butternut squash to make ribbons for topping a pizza or salad

• Shred Brussels sprouts (or buy a bag that’s already shredded!) to a sprinkle on a salad, pizza or pasta

Add it to Something Sharable

If there’s a fall flavor you enjoy, find a way to share it with others! Try one of these strategies to get a taste of something you’ve been missing:

• Offer to bring a dish to a party that allows you to use a seasonal ingredient you wouldn’t want to consume all on your own. I often bring cranberry sauce to Thanksgiving so that I can experiment with figs or pears without consuming the entire batch.

• Add apple or pear slices, trimmed figs, or beet chips to a cheese board or other sharable snack plate

• Dessert is another great opportunity for just the right bite! Opt for something small or order one seasonal sweet for the group to share.

Enjoy Alongside your Low FODMAP Favorites

Don’t forget about all the fall flavors that are low in FODMAPs: maple syrup, carrots, kale, pecans, potatoes, pumpkin and parsnips. Here are some go-to combos with low FODMAP produce:

• Add diced butternut squash to a roasted root vegetable hash that is primarily carrots, parsnips and potatoes

• Steam a small amount of riced cauliflower and puree together with parsnips

• Slice some pear onto a salad of arugula, sweet potato, goat cheese and pumpkin seeds

• Toss in a handful of sliced or diced celery to soup, stuffing or stir fry (Grab my guide to building a low FODMAP stir fry here!)