How I Include High FODMAP Spring Produce in my Diet
One of the things I love about low FODMAP living is that it encourages me to eat seasonally by intentionally choosing 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.
Spring is actually a great time of year for in-season, low FODMAP fruits and veggies. Strawberries, herbs, radishes, spinach, boy choy and other greens are all super fresh and flavorful (and can be consumed at any point during the Low FODMAP Diet process). Here are a few of my favorite spring recipes using these ingredients:
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 spring produce! You can add variety to your diet and enjoy the best the season has to offer if you start small and eat with intention:
Use frozen instead of fresh peas
Frozen peas are a great item to keep on hand to add a small amount of plant-based protein and fiber to a variety of dishes. By using frozen, you can experiment with your tolerance without worrying about food waste. I love adding to my veggie fried rice recipe.
One tablespoon of thawed, frozen peas is low in FODMAPs, but some may tolerate up to 1/8 of a cup.
Regrow green onions to use over (and over) again
Did you know that the green (low FODMAP) part of a green onion will regrow with just a little water in a sunny window?
This saves money, reduces food waste, and means you’ll always have something on hand to add a little onion flavor to a dish. Want a little more onion? Keep cutting. You’re in control!
I’ll snip right from the glass to add to things like lettuce wraps, chili, and my green goddess dip.
Add a whole steamed artichoke to a shareable spread, and enjoy a few leaves
Alternatively, if you love the flavor of artichokes, but know it triggers your symptoms, you can try canned instead. A half-cup serving of canned artichoke hearts is low in FODMAPs, and some may even tolerate up to one cup!
I often add canned artichokes to salads for texture and additional flavor, but will also add to a veggie scramble.
Use a vegetable peeler to shave asparagus and add the ribbons to a dish
A little can really go a long way! This spring-y salad is one of my favorites: spring greens, edamame, radish, shaved zucchini and asparagus, sliced almonds and parmesan finished with lemon juice and FODY caesar dressing.
I’ll also add shaved asparagus to a frittata with goat cheese. Yum!
Thinking ahead? Here’s how I enjoy summer produce that’s high in FODMAPs!
**Disclaimer: This post contains affiliate links, meaning, at no cost to you, I will earn a small commission if you click through and make a purchase.