Butternut squash is a popular and nutritious vegetable used in soups, stews, roasts, and purees. However, if you follow a low FODMAP diet because of irritable bowel syndrome (IBS) or other digestive sensitivities, you may be wondering: Is butternut squash a low FODMAP? This guide will explore its FODMAP content, portion recommendations, health benefits, and ways to incorporate it into a low FODMAP diet.
Is Butternut Squash Low FODMAP?
Butternut squash, is it low FODMAPs? The answer depends on the portion size. Butternut squash is moderately high in FODMAPs, especially in large servings. However, this does not mean that you should eliminate it from your diet. FODMAP testing, the amount of butternut squash you eat determines whether it is high or low in FODMAPs.
Safe Serving Size
A small serving of butternut squash (about 1/4 cup or 45 grams cooked) is considered low in FODMAPs and should be well tolerated by most people following a low FODMAP diet. However, large servings contain high amounts of manitol, a type of polyol that can cause digestive problems in sensitive individuals.
If you enjoy butternut squash, portion control is key. Sticking to the recommended serving size can help prevent symptoms while allowing you to enjoy its nutritional benefits.
Is Butternut Squash Soup Low FODMAP?
The answer depends on how it’s prepared. Traditional butternut squash soup recipes include high-FODMAP ingredients like onions, garlic, and large amounts of butternut squash. However, you can create a delicious low-FODMAP butternut squash soup recipe by using appropriate portions and swapping out the high-FODMAP ingredients for gut-friendly alternatives.
Low FODMAP Butternut Squash Soup Recipe
This low FODMAP butternut squash soup recipe is rich, creamy, and comforting without upsetting your stomach!
Ingredients:
- 1 cup butternut squash, cubed (split into two servings to stay within low FODMAP limits)
- 1 cup carrots, chopped
- 3 cups low-FODMAP vegetable broth
- 1/2 cup canned coconut milk
- 1/2 tsp ground turmeric
- 1/2 tsp ground cumin
- 1 tbsp olive oil
- 1/2 tsp salt
- 1/4 tsp black pepper
- 1 tsp fresh parsley for garnish
Instructions:
- Heat olive oil in a large pot over medium heat. Add the carrots and butternut squash. Sauté for about 5 minutes.
- Pour in the low FODMAP vegetable broth and bring to a boil. Cook for 20-25 minutes until the vegetables are tender.
- Using an immersion blender, blend the soup until smooth.
- Stir coconut milk, turmeric, cumin, salt, and pepper.
- Boil for another 5 minutes and serve garnished with parsley.
This soup is creamy and flavourful while keeping the butternut squash portion within the low FODMAP limit.
Also, read about: Low foodmap soup
More Low FODMAP Butternut Squash Recipes
There are many ways to enjoy butternut squash without triggering symptoms. Some delicious options include:
1. Low FODMAP butternut squash and carrot soup
Carrots and butternut squash pair beautifully for a naturally sweet, comforting soup.
Ingredients:
- 3/4 cup butternut squash
- 1 cup carrots, chopped
- 2 ½ cups low-FODMAP vegetable broth
- ½ tsp ground ginger
- 1/2 tsp cinnamon
- 1 tbsp maple syrup
- 1 tsp olive oil
- 1/2 tsp salt
- 1/4 tsp black pepper
Instructions:
Heat olive oil in a large pot, sauté carrots and squash for 5 minutes. Add vegetable broth, bring to a boil, and cook for 25 minutes. Blend until smooth and stir in ginger, cinnamon, maple syrup, salt, and pepper. Serve warm and enjoy!
2. Low FODMAP Butternut Squash Chili
This hearty and warming low FODMAP butternut squash chilli is packed with flavour.
Ingredients:
- 1/2 cup butternut squash
- 1 can diced tomatoes
- 1 cup canned lentils
- 2 cups low-FODMAP vegetable broth
- 1 tbsp tomato paste
- 1/2 tsp smoked paprika
- 1/2 tsp chilli powder
- 1 tbsp olive oil
- 1/2 tsp salt, ¼ tsp black pepper
Instructions:
Heat olive oil in a pot and sauté butternut squash for 5 minutes. Add tomato, lentils, broth, and seasoning. Simmer for 25-30 minutes, stirring occasionally. Serve hot with a sprinkling of fresh herbs.
Nutritional Benefits of Butternut Squash
Despite its IBS content, butternut squash is packed with essential nutrients that contribute to overall health. Some of its key benefits include:
- Rich in vitamins A and C: Butternut squash is an excellent source of beta-carotene and vitamin C, both of which support immune function, skin health, and vision.
- High in Fiber: While fiber is beneficial for digestive health, those with IBS need to be mindful of the type and amount they consume. The fiber in butternut squash can support healthy digestion when eaten in appropriate amounts.
- Good source of potassium: Potassium helps regulate blood pressure and maintain proper muscle and nerve function.
- Antioxidant properties: The carotenoids and flavonoids in butternut squash provide antioxidant benefits that reduce inflammation and protect against chronic diseases.
Alternative Low FODMAP Squash Options
If you find that even small amounts of butternut squash trigger symptoms, you may want to consider alternative squash varieties that are lower in FODMAPs. Some suitable options include:
- Japanese pumpkin (kabocha squash): This variety is naturally low in FODMAPs and can be used in a similar way to butternut squash.
- Zucchini: Another versatile and low FODMAP vegetable that can be sautéed, roasted or spiralized into noodles.
- Spaghetti Squash: A great low FODMAP alternative that can be used as a substitute for pasta.
Conclusion
Butternut squash can be enjoyed in small portions on a low FODMAP diet. A ¼ cup (45 gram) serving is considered low in FODMAPs and should be well tolerated by most people with IBS or sensitive digestion. However, larger servings are high in mannitol and can trigger symptoms.
By keeping portion sizes in mind and combining butternut squash with other low FODMAP foods, you can still enjoy its delicious taste and health benefits without worry. If you are not sure how your body reacts, start with a small portion and gradually increase based on your tolerance.
FAQs
1.    Can I eat butternut squash on a low FODMAP diet?
Yes, but in small amounts. Stick to the recommended 1/4 cup serving size to keep it within low FODMAP guidelines.
2. Is roasted butternut squash low FODMAP?
Yes, but only in small portions. Stick to 1/4 cup cooked to keep it low FODMAP.
3. Can I freeze low FODMAP butternut squash dishes?
Yes! Many low-FODMAP butternut squash recipes, including soups and purees, freeze well. Store them in airtight containers and reheat as needed.
4. How much butternut squash is low FODMAP?
A serving of 1/4 cup cooked butternut squash is considered low IBS and should be well tolerated by most individuals. Larger portions contain higher levels of mannitol, which can trigger symptoms in sensitive individuals.
