10 FODMAP-Friendly Fall Vegetables (With Recipes)

As the weather cools, our tan lines fade, and summer 2019 starts to feel like a distant memory, we turn to our pantry for long-forgotten fall favorites. It’s always a struggle to stay on the dieting wagon this time of year, but we encourage you to stick with your low FODMAP diet all year round. 

As you trade your bikinis in for cozy fall sweaters, these 10 FODMAP friendly fall vegetables will give you the burst of energy you need to get you through the shortened days.  

1. Spaghetti Squash

We’re generally fans of anything with the word “spaghetti” in it, even if it comes in vegetable form. This FODMAP friendly veggie dish is fun to make, and a filling alternative for nights when you don’t feel like carb-loading. Try swapping out the spaghetti for spaghetti squash in this recipe instead, and see how long it takes for the kids to notice.

2. Sweet Potatoes 

With 769% of your daily vitamin A, 65% of vitamin C, 4 grams of protein, and only 180 calories in a single serving, there’s no denying that sweet potatoes could be one of the healthiest fall vegetables ever; and lucky for you, they’re low FODMAP, too. Our low FODMAP quinoa salad with kale and sweet potato is one of many sweet potato recipes in Fody’s cookbook.

3. Kale

Good news, everybody’s favorite superfood also happens to be a FODMAP friendly vegetable. From chips to side dishes, kale is versatile and delicious. This tasty low FODMAP salad with roasted squash and kale is one Fody’s personal fall faves. 

Pro tip: to soften kale and make it easier to eat, massage the leaves with olive oil for 2-3 minutes.

4. Collard Greens

This staple of Caribbean cuisine, member of the brassica family, and broccoli’s distant cousin (without the gassy reputation), is on our list of FODMAP friendly foods for fall. To break up the usual weekday side dishes, try sautéing collard greens using Fody’s low FODMAP garlic infused olive oil. 

5. Red and Green Cabbages

Whether you stew it, cook it, pickle it, or eat it raw, there are so many possibilities when it comes to cabbage. This low FODMAP vegetable is rich in vitamin K, vitamin C, folate, manganese, and a lengthy list of other goodies. Try Fody’s fresh and tasty low FODMAP rainbow salad that puts red and green cabbage center stage.

6. Pumpkins (Up to 1/3 Cup)

While the pumpkin craze is still going strong, with everything from pumpkin spiced lattes to pumpkin pie at the top of everybody’s list, this fall vegetable is sadly only partially low FODMAP. While it’s definitely safe to consume in smaller serving sizes, going over the suggested amount (1/3 cup) can still send you running to the bathroom. As they say though… everything is good in moderation… so we give you permission to have (more than) a few bites of Fody’s gluten-free pumpkin spice low FODMAP cake.

7. Radishes

Sliced thin, these cute and crunchy low FODMAP vegetables add an unexpected pop of color to any dish. While they’re a gourmet restaurant favorite, they’re often overlooked in home cooking. To get an idea of how to use radishes, try Fody’s low FODMAP Tex Mex salad. 

8. Carrots

Naturally sweet and super healthy, carrots had no problem making our list of low FODMAP foods for fall. Channel your inner Bugs Bunny by eating them raw  or have them roasted, like in Fody’s lemon herb low FODMAP chicken and harvest vegetables recipe. 

9. Scallions (Tops Only)

Who needs the bottoms of green onions anyway? Fody friends, scallion tops are one of our featured FODMAP friendly vegetables for fall, but to stay fully FODMAP friendly, make sure to avoid those light green bottoms. 

For a fall recipe with scallions in the mix, we suggest this easy one-pot low FODMAP pork with fall vegetables soup.

10. Red Bell Pepper

When it comes to eating bell peppers, although you’ll see a rainbow of colors at your local grocers, our favorite is the FODMAP-friendly red variety (green is low FODMAP depending on serving size, too). Try dipping them in low FODMAP Caesar salad dressing for a fresh snack, or making these low FODMAP chicken fajitas on your next Mexican night this fall.

With so many delicious FODMAP friendly vegetables to choose from, there’s no reason to forget about your low FODMAP diet this fall.

For more delicious recipes featuring your favorite fall foods, check out our recipe book, or to start shopping for ingredients, check out our online store.