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Key points:
They’re highly nutritious, versatile and delicious, but when it comes to FODMAPs and pumpkins, not all pumpkins are created equal. While there are many varieties of this humble vegetable, only three popular varieties - the Japanese pumpkin, butternut pumpkin and sugar pumpkin - have been tested for FODMAPs, according to the Monash University FODMAP Diet App.
Japanese or Jap pumpkin is considered low FODMAP in a ⅔ cup diced serving. You can also try eating more and stay low FODMAP safe with Jap pumpkin since no FODMAPS were detected in this type of pumpkin.
Butternut pumpkin, however, is only low FODMAP in a ⅓ cup diced serving. Once you have ½ cup, it becomes moderately high in mannitol and galacto-oligosaccharides, types of naturally occurring sugars that are poorly absorbed in our intestines (aka the ‘O’ and ‘M’ in FODMAP). A ⅔ serve of butternut pumpkin is high FODMAP.
Similarly, sugar pumpkin is low FODMAP in a ⅓ cup serving. A ½ cup contains moderately high amounts of fructans and may trigger symptoms.
Convenient and creamy, pure canned pumpkin, or pumpkin puree, is considered low FODMAP in a ⅓ cup serving, but once you hit ½ cup, this type of pumpkin reaches moderately high levels of galacto-oligosaccharides and fructans.
There are so many varieties of pumpkins but only three varieties of pumpkin have been tested for FODMAPs.
They are:
Need help with the low FODMAP diet? Our FREE dietitian developed program will guide you through it, step-by-step. Includes a low FODMAP food guide. Sign up now.
If you are experiencing gut symptoms and have not been recommended a low FODMAP diet by a healthcare professional, get started with the manage your gut symptoms program.
Reviewed by healthylife health experts January 2023.