Once the snow has stopped falling and the flowers start blooming, you know that spring has arrived. And with this beautiful weather comes harvest of many delicious and nutritious fruits and vegetables. However, not all spring fruits and vegetables may be fair game for those following a low FODMAP diet. So, let’s look at what fruits and vegetables are in season during springtime and which of those are safe to eat on a low FODMAP regimen.

Fruits and vegetables in season during the spring

Between the months of March and May, here are some of the fruits and vegetables in season. When you consume a fruit or vegetable in season, it is at the peak of flavor and is more prevalent, so will likely be less expensive as well.

• Fruits
  • Apricots
  • Barbados cherries
  • Bitter melon
  • Honeydew
  • Limes
  • Lychee
  • Mango
  • Oranges
  • Pineapple
  • Strawberries
• Vegetables
  • Artichokes
  • Asparagus
  • Belgian endive
  • Broccoli
  • Butter lettuce
  • Chives
  • Collard greens
  • Corn
  • Fava beans
  • Green beans
  • Mustard greens
  • Pea pods
  • Peas
  • Radicchio
  • Red leaf lettuce
  • Rhubarb
  • Spinach
  • Vidalia onions

Low FODMAP spring fruits and vegetables

Unfortunately, not all these fruits and vegetables meet low FODMAP criteria. Here are the spring fruits and vegetables that meet low FODMAP criteria (see Monash-certified safe servings in parentheses; servings less than ¼ cup have not been included).

• Fruits
  • Honeydew (1/2 cup diced)
  • Limes (limit to ½ cup serving size)
  • Lychee (3 fruit)
  • Oranges (no FODMAPs detected; can eat freely)
  • Pineapple (1 cup, chopped)
  • Strawberries (no FODMAPs detected; can eat freely)
• Vegetables
  • Artichokes (1/2 cup canned)
  • Belgian endive (no FODMAPs detected; can eat freely)
  • Broccoli (3/4 cup)
  • Butter lettuce (no FODMAPs detected; can eat freely)
  • Chives (no FODMAPs detected; can eat freely)
  • Collard greens (only trace amounts of FODMAPs detected; can eat freely)
  • Corn (1/2 cob)
  • Green beans (15 beans)
  • Pea pods (5 pods)
  • Radicchio (2 cups)
  • Red leaf lettuce (no FODMAPs detected; can eat freely)
  • Rhubarb (no FODMAPs detected; can eat freely)
  • Spinach (1.5 cups)

How to enjoy low FODMAP spring produce

Low FODMAP spring vegetables like butter lettuce or baby spinach can taste great simply with a bit of olive oil and sea salt. On the other hand, spring produce like green beans tastes great drizzled with olive oil and roasted in the oven. Some spring vegetables like broccoli and spinach can be enjoyed raw as a snack or steamed for a nutritious side dish. Use low FODMAP seasonings like this Casa de Sante Lemon Herb Seasoning to flavor your low FODMAP vegetable dishes.

As far as fruits go, oranges are a great portable fruit snack for anytime of day. On the other hand, diced honeydew, strawberries, and pineapple go great in a fruit salad. Strawberries are also a great topping for oatmeal, lactose-free yogurt, or taste great in smoothies like this one found on the Casa de Sante website. 

Take home message

The spring time is a beautiful time of year that brings in delicious and nutritious harvests. Although the low FODMAP doesn’t allow certain spring produce like onions, asparagus, and mango, there are still many spring produce choices that are safe on the low FODMAP regimen. Therefore, try to add this produce to your meals and snacks this spring to help flavor your day and feed your gut healthy fiber that can make you feel good from the inside out. For more information on low FODMAP foods you can enjoy, see the low FODMAP shopping list on the Casa de Sante website.

-written by Staci Gulbin, MS, MEd, RD of LighttrackNutrition.com