With the holiday season approaching, pumpkin recipes are rife on the internet. I myself posted a recipe for low pumpkin feta dip just moments ago. For those of us with dietary restraints, this begs the question: is pumpkin low FODMAP? Today I hope to answer this question in addition to providing you with plenty of low FODMAP pumpkin recipes for inspiration.

Is pumpkin low FODMAP?

Yes, pumpkin has low FODMAP thresholds. However, the FODMAP limit for various varieties of pumpkins is quite varied. Read on for FODMAP thresholds of various pumpkin varieties, such as Butternut and Kent.

Before we begin, a quick note. The purpose of this article is to make your day to day life on the FODMAP diet a little simpler. It is not intended to treat or diagnose any health concern. Any dietary changes should be discussed with your doctor or a health professional.

What is the difference between pumpkin and squash?

Squash is an umbrella term that encompasses a number of different common fruits and vegetables. Pumpkins are also known as winter squash, whereas zucchini and cucumbers are known as summer squash. Melons such as watermelon also fall within the squash family.

One easy way to think about it that I saw online: all pumpkins are squash but many squash are not pumpkins.

As much as it is science, I also suspect culture plays a role. Here in Australia we tend to call most things ‘pumpkin’ whereas I see a lot of American and British food creators use the term squash.

The following FODMAP thresholds have been reviewed in November 2024 to ensure they remain current.

Is Japanese pumpkin low FODMAP?

An update: Unfortunately for us all, Monash has recently (as of November 2024) updated their entry for Japanese/Kent pumpkin. It is low FODMAP in serves of 75g and up to 161g. In serves of 162g or more, it contains moderate amounts of fructans.

Is Kent pumpkin low FODMAP?

Yes. Kent pumpkin is low FODMAP in 75g serves and up to 161g. In serves of 162g or more, it contains moderate amounts of fructans. Sound familiar? That’s because Japanese and Kent pumpkin are the same thing.

Is Kabocha squash low FODMAP?

Yes. Kabocha squash is low FODMAP in 75g serves and remains low FODMAP in serves of up to 500g per person. In serves of 162g or more, it contains moderate amounts of fructans. Sound familiar? That’s because Japanese and Kent and kabocha pumpkin are the same thing.

Is Jarrahdale pumpkin low FODMAP?

Peeled Jarrahdale pumpkin (also sometimes called gray pumpkin or blue pumpkin) is low FODMAP in 75g serves. In 105g serves, it becomes moderate for fructans. In 132g serves, it becomes high in fructans and moderate in GOS.

Is Butternut squash low FODMAP?

Unpeeled butternut pumpkin is low FODMAP in 63g serves or approximately 1/3 cup. In larger serves of 75g, it becomes moderate for GOS and mannitol. In 85g serves, it becomes high in GOS and moderate in mannitol. Monash don’t currently have a listing for unpeeled butternut squash.

Is Sugar squash low FODMAP?

Peeled sugar squash is low FODMAP in 46g or approximately 1/3 cup serves. In larger serves of 59g, it becomes moderate for fructans. In 75g serves, it becomes high in fructan and moderate in GOS.

Is Spaghetti squash low FODMAP?

Peeled and cooked spaghetti squash is low FODMAP in 75g serves, and remains low FODMAP until a serving exceeds 388g. After this point, it becomes moderate for mannitol.

Is Acorn squash Low FODMAP?

Peeled acorn squash is Low FODMAP in 59g serves. In 74g serves, it becomes moderate in fructans. In 75g serves, it becomes high in fructans.

Is Delicata squash low FODMAP?

Peeled delicata squash is low FODMAP in 52g or approximately 1/3 cup serves. In 65g serves, it becomes moderate in fructans. In 75g serves, it becomes high in fructans and moderate in GOS.

Is canned pumpkin puree low FODMAP?

A 75g serve of canned pumpkin puree is deemed low FODMAP by Monash. At 105g, it becomes moderate for GOS and fructans. Monash don’t specify the brand they tested or the variety of pumpkin it was made from.

It stands to reason that either processing/manufacturing or the variety of pumpkin used are what make the FODMAP content higher.

Low FODMAP pumpkin recipes

Now that we’ve discussed the FODMAP content of various pumpkins, I wanted to share some recipes. These recipes are all gluten free, low FODMAP and vegetarian or vegan. Where possible, I try to cater to other dietaries as well. These include nut free options, egg free options and corn free options.

Low FODMAP pumpkin soup

There is nothing better than a big bowl of pumpkin soup in the colder months. This version is a very simple, made delicious from the use of sweet Japanese/Kent pumpkin. It’s low FODMAP and vegan, too.

Low FODMAP pumpkin risotto

This one was a winner when I posted it on Instagram (and when I put it in my mouth). A delicious low FODMAP risotto made with pumpkin (grated or pureed) sage, parmesan and other delicious bits. What could be better?

Gluten free vegan pumpkin mug cake

Sometimes you just want dessert and you want it quickly. This gluten free vegan spiced pumpkin mug cake is here to quell that craving. It’s quick, easy and uses up leftover pumpkin puree.

Low FODMAP pumpkin pasta

When pumpkin and carbs get together, great things happen. This low FODMAP pumpkin pasta makes for a delicious dinner that everyone will love, regardless of dietaries.

Low FODMAP pumpkin feta dip

This low FODMAP pumpkin dip could not be easier to make. Simply blend pumpkin puree, feta and garlic infused oil for a dip that is incredibly good and too easy. Side note: leftover dip makes an excellent pasta sauce.

Gluten free pumpkin loaf with chocolate chai buttercream

This plush and delicious gluten free pumpkin loaf is low FODMAP, nut free and xanthan gum free. It is delicious as it is, but marries perfectly with the chocolate chai buttercream option too.

Gluten free pumpkin tart with sage and goat’s cheese (low FODMAP)

A delicious gluten free and low FODMAP tart that can be made with or without a pastry top. It’s festive, delectable and everyone will enjoy it regardless of their dietaries.