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! 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 summer produce in a low (not no!) FODMAP diet:

Choose a low FODMAP portion of a high FODMAP food

Often times, people don’t realize that there are some high FODMAP foods that have a perfectly satisfying low FODMAP serving size! When you keep the rest of your meal relatively low in FODMAP-containing foods, including a small portion of a high FODMAP food is perfectly appropriate. Don’t forget about these options that are low in FODMAPs:

• Half of an ear of corn

• 1/3 of a cup of blueberries or raspberries

• 1/8 to 1/4 of an avocado

Add it to Something Sharable

If there’s summer produce you enjoy, find a way to share it (at a safe distance) with others! Try one of these strategies to get a taste of something you’ve been missing:

• A melon salad with cantaloupe, honeydew and watermelon topped with citrus and mint is a refreshing addition to any meal

• Add peach slices or watermelon-feta bites to a seasonal spread

Enjoy Alongside your Low FODMAP Favorites

Don’t forget about all the summer produce that is low in FODMAPs: strawberries, rhubarb, cucumbers, tomatoes, lettuces and all the fresh herbs. Here are some go-to combos with low FODMAP produce:

• Add a few sliced peaches to a seasonal salad with fresh herbs, tomatoes and cucumbers

• Mix blueberries or raspberries with strawberries for a sweet side

• Use frozen cherries in overnight oats (frozen is a great way to pick out exactly how many you can tolerate without worrying about the rest going bad!)

For other low FODMAP summer fun, check out my summer recipe guide, five water bottles that will get you drinking more water, and five spots for dairy-free treats in Chicago!