Eating Zucchini on a FODMAP Diet
Zucchini are a type of summer squash and come from the same family as butternut squashes and marrows. Summer squashes are a wonderful veggie to add to your diet. They are packed full of nutrients and are delicious too.
Luckily, most types are low in FODMAP. Zucchinis are also known as courgettes and although they are low FODMAP they contain slightly more than their yellow squash relatives.
This means that despite them being low FODMAP you should still be careful with your portion sizes.
Recommended Zucchini Portion
The recommended portion size of zucchini or courgette is around 65 grams. Zucchini is a fairly lightweight veggie so this is a surprising amount so you shouldn’t feel deprived at all.
FODMAP Tip: You Can Eat Approximately 2 Zucchini on a Low FODMAP Diet
How to Use Zucchini
As with many types of vegetables, there are lots of ways you can cook and eat zucchini. Here are a few to try.
Roasted Mediterranean Veg
Sometimes the best way to use a vegetable is to keep it simple. Zucchini is commonly found in Mediterranean vegetable dishes so this is a great place to start. Slice up your zucchini and pop it into a roasting dish.
Chop up some others of your favourite Mediterranean vegetables such as peppers, onions or mushrooms and add these to the dish. Sprinkled over a little garlic, oregano, salt and pepper then drizzle with olive oil. Roast in the oven till the veg are cooked and slightly crispy.
For a delicious dish with a difference try making some stuffed zucchini boats. Cut your zucchini in half and scoop out the middle with a spoon. Make up a mixture of your favourite ingredients.
This could be a meat-based stuffing made with minced meat or keep it vegetarian and use tofu. Make sure you add some cheese and your favourite herbs and spices. Sprinkle some cheese over the top and bake for around twenty minutes until the zucchini and its mixture are completely cooked.
Serve Zucchini Parmesan Rounds
As an alternative to your usual canapes, try zucchini rounds instead.
To start make up a mixture of parmesan cheese, low FODMAP breadcrumbs and some garlic and herbs. Then cut the zucchini into rounds and dip them into a bowl of olive oil. Then dip the zucchini straight into the parmesan mixture and make sure both sides are coated.
Then pop them onto a lined baking tray and bake for about twenty to thirty minutes.
Low FODMAP Zucchini Recipes
If you’re looking for delicious recipes containing zucchini that are low FODMAP then give these a go:
Common Zucchini FAQs
Below are a couple of related questions when discussing whether zucchini are low FODMAP or not:
Are Courgettes Low FODMAP?
Courgettes are another name for zucchini so yes courgettes are low FODMAP! You should stick to portions of around 65 grams to be sure you are keeping your meals low FODMAP.
Are Marrows low FODMAP?
Marrows and courgettes are actually the same types of vegetables! The only difference is that marrows have been left to grow a little longer so are bigger and have had time to develop a slightly different flavour. Marrows are also considered to be low FODMAP.
Keep your proportions to below 65 grams and you should be fine.
Zucchini are low FODMAP which is great news because they are so easy to add to your meals for a tasty side dish. As long as you keep your portions within the guidelines you should be fine and not suffer any ill effects when eating zucchini or courgettes.
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