Is Pumpkin Low FODMAP?
Hello, pumpkin lovers! Fall is the perfect time to enjoy this delicious squash. It’s a popular ingredient in bread, pies, and roasting. As a registered dietitian and pumpkin lover myself, I can tell you that pumpkin is also super nutritious.
But if you are in the elimination phase of the low FODMAP diet, you may be wondering, is pumpkin low FODMAP? Let’s take a closer look at pumpkins and determine whether this tasty and healthy fall favorite is low FODMAP friendly.
What are FODMAPs?
Let’s first review what FODMAPs are. FODMAPs are a group of fermentable carbohydrates that can cause uncomfortable digestive symptoms in some people. FODMAPs stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These carbs have the potential to cause symptoms such as gas, bloating, abdominal pain, diarrhea, and constipation, especially for those with irritable bowel syndrome (IBS) or other digestive conditions.
What are Pumpkins?
According to Wikipedia, pumpkins are a type of winter squash, members of the gourd family (Cucurbitaceae), and are native to North America. Pumpkins are technically a fruit because they are a product of the seed-bearing structure of flowering plants. However, because pumpkins are less sweet than many fruits, they are considered vegetables.
The term pumpkin can also be used interchangeably with squash, which can make things a little confusing. The canned pumpkin commonly used in baked goods like pumpkin pie, bread, and muffins is actually a Dickinson squash or Dickinson pumpkin. Libby’s is the most popular brand of canned pumpkin in the United States and the world, producing 85% of the world’s canned pumpkin using Dickinson pumpkin. These pumpkins have tan-colored skin, more closely resembling butternut squash.
Speaking of butternut squash, check out this blog post: is butternut squash low FODMAP?
Nutritional Benefits of Pumpkin
Pumpkins are a powerhouse of nutritional benefits, making them an excellent addition to your diet. As a registered dietitian and lover of all things pumpkin, I am happy to highlight the numerous benefits of these bright orange squash.
First, pumpkins are rich in vitamins A, C, K, B6, and E, which support immune function and eye health and promote healthy skin. They also contain antioxidants, such as beta-carotene, which can protect against oxidative stress and inflammation. In addition, pumpkins are low in calories, with 137 calories in one cup of canned pumpkin, but they have a deliciously sweet taste.
Pumpkin and FODMAPs
Now that we are clear on FODMAPs and what pumpkins are, let’s find out where pumpkins stand in terms of FODMAP content. Is pumpkin low FODMAP? Well, according to the Monash University App, we need to consider canned versus fresh pumpkins and also look at the other parts of the pumpkin, such as seeds versus the flesh.
Pureed Canned Pumpkin
Commonly used in baked goods like pumpkin pie and pumpkin bread in the fall, pureed canned pumpkin is a great way to incorporate pumpkin into your recipes. According to the Monash App, pureed canned pumpkin is low FODMAP, up to ⅓ cup or 75 grams per meal. A moderate serving of canned pumpkin is ½ cup (120 grams) and contains moderate amounts of galactooligosaccharides (GOS) and fructans.
Sugar Pumpkin, unpeeled, raw
Sugar pumpkins are smaller in size than typical field pumpkins. They are better used for cooking and added to soups and salads or eaten as a side dish. Monash tested raw and unpeeled sugar pumpkins and found ⅓ cup (43 grams) per meal is low in FODMAPs. A moderate serving is ½ cup (63 grams) and moderately high in fructans. A large serving of raw sugar pumpkin, ⅔ cups, is high in fructans and moderately high in GOS. So, if GOS and fructans trigger symptoms, I recommend you stick to the low FODMAP serving size of fresh sugar pumpkin.
Sugar Pumpkin, peeled, raw
Monash also tested raw but peeled sugar pumpkins and found they’re essentially the same. A low FODMAP serving is ⅓ cups per meal or 46 grams; a moderate serving is ½ cups (59 grams) and is moderately high in fructans; and ⅔ cups (75 grams) is high in fructans and moderately high in GOS.
Japanese Pumpkin
Kabocha squash is also known as Japanese Pumpkin or Japanese Squash. Compared to sugar pumpkin and canned pureed pumpkin, Japanese pumpkin is lower in FODMAPs. It was also tested by Monash and is low FODMAP, up to ⅔ cups per meal. However, Monash also states FODMAPs were not detected, and you can eat these freely according to your appetite. So this is great news if you love squash and are on a low FODMAP diet!
Pumpkin Seeds, hulled, dried
Not only is the flesh of the pumpkin loved by many, but pumpkin seeds are also a popular snack or ingredient in different dishes. Pumpkin seeds are low FODMAP and get the green light by Monash in up to 2 tablespoons per meal or 23 grams.
Potential FODMAP Content in Pumpkin Products
When consuming foods made with pumpkin, it is also important to remember the FODMAP content of the other ingredients. Canned pumpkin may contain additional ingredients, so make sure the ingredients are 100% pumpkin. Always check the labels to avoid products with added sugars and sweeteners.
Incorporating Pumpkin
There are plenty of delicious ways to incorporate pumpkin into your meals and snacks. Remember to use low FODMAP servings to prevent any digestive symptoms. Here are some examples:
- Roast pumpkin for a savory side dish.
- Blend canned pumpkin into smoothies and soups.
- Add to your favorite low FODMAP quick bread or muffin recipe.
- Top your salad with roasted pumpkin or pumpkin seeds.
Conclusion
In conclusion, pumpkin is generally safe and low in FODMAPs if consumed in small serving sizes. However, remember to be aware of your individual tolerances and check labels for canned pumpkin or other pumpkin products for other potential high FODMAP ingredients. And work with a healthcare professional who specializes in the low FODMAP diet to help you on your journey.
