Medically Reviewed by Onikepe Adegbola, MD PhD, Dipl IBLM
Is butternut squash low FODMAP?
When prepared and consumed in small amounts, butternut squash has a low FODMAP content. When ingested in significant quantities, however, butternut squash is high in FODMAPs. As a result, if you're on a low FODMAP diet, you'll want to keep an eye on your butternut squash intake. According to the Monash University FODMAP Diet App, a serving of 1/3 cup(45g) diced butternut squash per meal is low FODMAP and well tolerated by people with IBS. Higher servings such as 60 g and 75 g have moderate to high amounts of mannitol and oligosaccharides.
Fiber, vitamin A, and vitamin C are all abundant in butternut squash. It can be used in soups, stews, and pasta sauces, among other things. Butternut squash is a terrific addition to your meal plan if you're seeking for a nutritious and flavorful ingredient. Just keep an eye on your consumption to make sure you're not over the suggested serving size.
What is the FODMAP diet?
The low FODMAP diet is a way of eating that can help with Irritable Bowel Syndrome symptoms (IBS). It excludes meals high in FODMAPs, a kind of carbohydrate that can be difficult to digest for certain people.
In up to 80% of persons who attempt the diet, it has been demonstrated to be successful in lowering symptoms. It entails removing certain foods from your diet, such as wheat, dairy, and onions, for a period of time to see if your symptoms improve. You can then gradually reintroduce these foods into your diet to discover which ones cause you trouble.
There are many low-FODMAP recipes and meal ideas available, so you don't have to give up your favorite meals. There are also a variety of online resources and support groups to assist you in sticking to the diet. If you're interested in learning more about the low FODMAP diet, speak with your doctor or a nutritionist.
Health benefits of butternut squash
Butternut squash contains a high amount of fiber, which can aid digestion.
- Potassium, vitamin A, and vitamin C are all abundant in butternut squash.
- Potassium may aid in the maintenance of normal blood pressure levels.
- Vitamin A is essential for maintaining eye health.
- Vitamin C aids in the fight against infection and the healing of wounds.
- Because butternut squash is low in calories, it's a wonderful choice for anyone wanting to reduce weight or maintain a healthy weight.
Butternut squash is versatile and can be used in a variety of cuisines, including soups, stews, and roasted veggies. It's also a great addition to smoothies.
Low FODMAP recipes with butternut squash
Butternut squash is a winter squash packed with vitamins and nutrients and can be added to your diet following the suggested amount per serving.
Here are a couple of wonderful low-FODMAP butternut squash recipes:
- Low FODMAP Butternut Squash Breakfast Tostada Recipe
- Low FODMAP Slow Cooker (Instant Pot) Vegan Butternut Squash Soup
- Low FODMAP Shrimp Fried Rice Recipe
There are so many delicious low FODMAP butternut squash recipes to pick from that you're sure to discover a couple you'll enjoy!
Hopefully, this blog post has answered some of your questions about butternut squash and whether or not it is a low FODMAP food. Stay tuned for more posts about FODMAP friendly foods, and be sure to check out our other blog posts for more information on how to manage your digestive health.
Join our free low FODMAP course for beginners if you're looking for more information on following the low FODMAP diet. FODMAP 101 is the easiest way to learn about the low FODMAP diet, which can improve and even eliminate symptoms of IBS and SIBO. The program includes weekly food guides, a master meal plan with recipes, cooking videos, and more. Join here.