Did you know that the word “pumpkin” comes from the Greek word “pepon”, meaning large melon? Pumpkin is an exciting ingredient with a long history and many uses. Roasting or baking brings out its sweetness and makes it soft, so it works well as a side for meat and fish, and in cosy autumn stews.

Here you can read more about this colourful vegetable and what to keep in mind if you or someone you know is following the FODMAP diet 🎃

You’ll find our pumpkin recipes at the bottom of this article.

A nutritious vegetable

Pumpkins aren’t just for decoration. They give you dietary fibre and several important vitamins, and the seeds are packed with protein. Large Halloween pumpkins can be eaten too, but they haven’t been tested for FODMAPs. If you want to try them, it’s best to wait until you’ve finished the strict phase. The small, colourful ornamental gourds are for decoration only and aren’t edible. The seeds from your Halloween pumpkin taste amazing toasted with a little salt. Roasted pumpkin seeds are low FODMAP and delicious as a snack, sprinkled over soups and salads, stirred into granola, or for extra crunch at dinner. Here’s our recipe 👩🏽‍🍳

Types tested by Monash

There are many different types of pumpkin. Here are the low FODMAP serving sizes for each:

• Spaghetti squash: low FODMAP at 75 g
• Butternut squash: low FODMAP at 63 g
• Sugar pumpkin: low FODMAP at 46 g
• Acorn squash: low FODMAP at 59 g
• Japanese/Kabocha/Kent pumpkin: low FODMAP at 75 g. FODMAP Friendly recommends a maximum of 58 g.
• Delicata squash: low FODMAP at 52 g
• Jarrahdale pumpkin: low FODMAP at 75 g

In most supermarkets, butternut squash and sugar pumpkins (small, sweet pumpkins that look like mini Halloween pumpkins) are the easiest to find, along with large Halloween pumpkins.

Have you completed the strict phase of the low FODMAP diet? Feel free to experiment with other types of pumpkin that haven’t been tested by Monash, such as Hokkaido. Start with a small portion and see how your gut reacts.

Recipes you’ll find in the app:

• Roasted pumpkin with feta cheese and walnuts
• Pumpkin risotto with crispy ham
• Pumpkin fries
• Roasted pumpkin seeds

Wishing you a lovely autumn, with or without pumpkin on the menu 🍁