Hello gourd-geous! Following a low-FODMAP diet doesn’t necessarily mean forgoing festive treats. Here are some of my favorite pumpkin-inspired products and explanations on how they fit into a low FODMAP diet:

Straight from the Source:

Canned pumpkin: According to our friends at Monash University, 1/3 of a cup of canned pumpkin (make sure that’s the only ingredient!) is low in FODMAPs. Any more than that and you run the risk of increasing your intake of fructans and GOS. Using actual canned pumpkin is my favorite way to “pump” up your seasonal recipes because it also contains fiber– 2.4 g in your 1/3 cup serving, to be exact. Try using canned pumpkin in my pumpkin smoothie recipe.

Pumpkin pie spice: Pumpkin pie spice is the ultimate complement to canned pumpkin for getting that straight from the pie taste we love. BUT, it’s also a great way to add that pumpkin flavor to foods without adding any FODMAPs. I include it in my pumpkin smoothie, but also pumpkin pie overnight oats and occasionally to coffee, if the mood strikes me.

Pumpkin seeds: Pumpkin seeds are an excellent source of magnesium, which is a major player in blood sugar regulation, immune function, and energy production. A 1/4 cup serving also has 8 g of protein, 2 g of fiber and 15% of your daily recommendation for iron. You can roast your own, or buy them shelled or dry roasted for snacking. SuperSeedz is a favorite brand of mine!

Pumpkin Spice and Everything Nice:

Purely Elizabeth Pumpkin Cinnamon Granola: Purely Elizabeth is my favorite low FODMAP granola, and I love this festive flavor in the fall. Purely Elizabeth is gluten-free, vegan, and sweetened with coconut sugar. Are you a fan of energy bites? Try the pumpkin spice version I’ve made with this granola!

Wild Friends Pumpkin Spice Peanut Butter: Peanut butter is a low FODMAP pantry staple in our house, but some times you want to spice things up! This festive flavor is gluten-free, dairy-free and palm oil free with the same great plant-based protein. It does contain sugar, so be mindful when consuming.

Trader Joe’s Pumpkin Spice Rooibos Tea: Similar to a spicy chai, this naturally caffeine-free herbal tea is a great option for afternoon tea time in the fall. Like many teas, rooibos is known for its antioxidant content, but unlike many teas, it’s low in FODMAPs whether brewed weak or strong, according to our friends at Monash University.

Siggi’s Pumpkin & Spice Skyr: Although not technically lactose-free, many people tolerate strained yogurt like Siggi’s skyr and Greek yogurt well. The cultures and probiotics in these types of yogurts help to reduce the lactose content AND enhance digestion making it better tolerated than non-fermented milk products. Additionally, many people who are lactose intolerant find that they can actually consume some dairy at meals and over the course of the day without symptoms– don’t restrict your diet unnecessarily!

Trick or Treat Yo’ Self:

Trader Joe’s Pumpkin Butter: I love this stuff. Although it contains honey, if you stick to the recommended 1 tablespoon serving, you are likely consuming a tolerable amount. And trust me– a little goes a long way. Swirl into plain Greek yogurt or top a piece of sourdough toast to spice up your breakfast. It pairs well with peanut butter, too!

Evolved Pumpkin Spice Coconut Butter Cups: Dark chocolate is another low FODMAP pantry staple in our house, and Eating Evolved is definitely one of my favorite brands. All of their chocolate is certified organic, dairy free, gluten free, and vegan. No junk, no fillers, just high quality, Fair-Trade cacao that’s delicious and antioxidant-rich. Plus, there are 3 g of fiber in one cup!

Califia Farms Pumpkin Spice Creamer: Love pumpkin spice a latte? Although I’m not usually a fan of sweetened coffee, this creamer is a fun way to savor the season. The 1 tablespoon serving size is all you’ll need for an at-home (soy-free/dairy-free/gluten-free) version of the cult classic. Sip sip hooray!