Eating Butternut Squash on a FODMAP Diet
Butternut squash can be a bit of a contentious vegetable when it comes to low FODMAP diets. It is one of those vegetables that contain some FODMAPs such as fructose. That’s what gives it that slightly sweet flavour we all love.
However, this doesn’t mean that you can’t eat it at all! You can include a little on your low FODMAP diet.
If you are in the elimination phase of a low FODMAP diet then it is recommended that you avoid these veggies completely. This would apply to most elimination styles of diets too.
Once you are past this phase you should be okay to include a little and see how it affects you. If you are lucky you won’t have any ill effects and can include it in your diet on a fairly regular basis.
Recommended Butternut Squash Portion
The recommended portion size of butternut squash on a low FODMAP diet is about a third of a cup. In grams, this is about 45 grams. At this amount, you should find it low FODMAP.
If you eat more than this is can become moderate or even high in FODMAPs. Just increasing the amount to about half a cup portion size the FODMAP levels are considered high.
FODMAP Tip: Approximately 45 Grams of Butternut Squash is Low FODMAP
How to Use Butternut Squash
There are lots of recipes that you can use butternut squash in. From soups to stews to delicious side dishes. Here are a few ideas for you to try.
Roasted Butternut Squash
Roasted butternut squash is a delicious addition to almost any meal. This is delicious with a roast dinner or sprinkle a little garlic and herbs over the top before roasting for a Mediterranean veggie meal.
All you need to do is chop up your squash into chunks of about two centimetres wide. Pop them into a roasting dish and coat the squash in a drizzle of oil. The roast in a preheated oven for thirty to forty minutes.
Butternut Squash Soup
Grab your favourite low FODMAP veggies and some butternut squash. Chop the vegetables and pop them into a pan with water. Add some herbs, salt and pepper and boil until all the vegetables are soft. Then blend into a delicious soup.
Just be careful not to overdo the butternut squash because it could become high FODMAP very easily. Luckily you don’t need much to get a full and flavoursome soup.
Stuffed Butternut Squash
Prepare your squash by cutting it in half and scooping out the inner seeds. Then roast in an oven for about ten minutes.
Take the squash out of the oven and then fill it with a little feta cheese, veggies and even a few nuts if you can eat them on your diet. Then roast again for another five to ten minutes or until the whole thing is cooked.
Low FODMAP Butternut Squash Recipes
If you’re looking for delicious recipes containing butternut squash that are low FODMAP then give these a go:
Other Butternut Squash Products
Butternut is not the only type of squash and it can also be found in several forms. We’ve covered a few of these below:
Which Winter Squash is Low FODMAP?
Most rules apply to all squash varieties when it comes to the levels of FODMAP. Unfortunately, not every squash type has been tested so it’s not known whether some squashes are low or high FODMAP.
Butternut, kabocha and green light squashes have all been tested as low FODMAP.
Is Butternut Squash Soup Low FODMAP?
This depends. If you have made it yourself with gluten-free stock and no onions or garlic then it should be fine. If you have bought it from the shop then it is unlikely to be low FODMAP with the added ingredients commonly used in ready-made soups.
Common Butternut Squash FAQs
Below are a couple of common queries related to butternut squash on a FODMAP diet:
Is Pumpkin Low FODMAP?
Pumpkin is not considered to be low FODMAP, unfortunately. Although, if you can find some canned pumpkin you may be able to eat a little of this. Perfect for making a pie or pumpkin soup. Just be careful to only use about a third of a tin in your meal.
Is Butternut Squash IBS Safe?
Butternut squash, in low amounts, should remain low FODMAP, thankfully. It’s always a good idea to slowly introduce it into your diet to see if it has any adverse impact on your stomach.
Quick Summary
Butternut squash is one of those foods that start low FODMAP but can become high FODMAP very quickly. This is why it is recommended that you only eat it in portions of about 45 grams. Any higher than this and you will find your meal quickly becomes high FODMAP.
The great news is that you only usually need a little butternut squash to add the flavour to your meal.
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