Is Pumpkin Low FODMAP?

Pumpkins are a beloved winter squash, cherished for their versatility in recipes and vibrant orange hue. From comforting soups to festive pies, pumpkins find their way into dishes worldwide. But beyond their culinary appeal lies a question many of us on a low-FODMAP diet need answered: is pumpkin low in FODMAPs?

Before we dive in, let’s take a moment to unpack what FODMAPs are and why they matter.

FODMAPs—an acronym for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols—are short-chain carbohydrates that can wreak havoc on digestion for individuals with irritable bowel syndrome (IBS) or other gut sensitivities. When consumed, these compounds ferment in the gut, often causing discomfort like bloating, gas, or diarrhea.

For anyone managing IBS or following a low-FODMAP plan, understanding which foods are gut-friendly can make a world of difference. So, where does pumpkin fall on the FODMAP spectrum? Is it a comforting ally or a potential trigger?

Let’s break it down and explore everything you need to know about pumpkin and its FODMAP profile.

Pumpkin Can Be Low in FODMAPs

Did you know that pumpkin is technically a fruit? Though often treated as a vegetable in cooking, pumpkins belong to the berry family—specifically a type of berry known as a pepo. This classification also explains why their seeds are commonly referred to as pepitas.

When we talk about pumpkins, we’re often referring to a wide variety of winter squashes. These include familiar favorites like acorn, butternut, spaghetti, and kabocha squash. However, the most iconic pumpkin is the Cucurbita pepo, easily recognized by its vibrant orange skin and deep orange-yellow flesh. But pumpkins can also surprise you with their diversity, showing up in hues like green, white, or even yellow, and ranging in size from small decorative gourds to massive showstoppers.

As a fruit, pumpkin contains certain FODMAPs, including fructans—a type of oligosaccharide—and galacto-oligosaccharides (GOS). These compounds can be challenging to digest for those with sensitive guts, but here’s the good news: the levels of fructans and GOS in pumpkin vary based on the variety and serving size.

In fact, specific types of pumpkin in smaller servings are considered low-FODMAP, making them a viable option for those managing IBS or adhering to a low-FODMAP diet. The key is to choose the right type of pumpkin and stick to appropriate portion sizes.

FODMAP Content of Common Pumpkin Types

Not all pumpkins are created equal—especially when it comes to FODMAP content. Thanks to research by Monash University, we have clear guidelines about which pumpkin types are safe for a low-FODMAP diet and in what quantities.

Most winter squashes are low-FODMAP when consumed in small, specific serving sizes, typically ranging from 50 to 75 grams. But the FODMAP content varies between different types, so let’s break it down:

• Jarrahdale, kabocha, and spaghetti squashes: These varieties are among the most low-FODMAP-friendly. Peeled and raw, they remain low-FODMAP at servings up to 75 grams, offering more flexibility in portion sizes.
• Acorn squash: While delicious and versatile, acorn squash is low-FODMAP at a slightly smaller serving size of 54 grams.
• Butternut squash: A fall favorite, butternut squash is low-FODMAP in servings up to 63 grams, making it a great option in moderation.
• Delicata squash: Known for its sweet, nutty flavor, delicata squash remains low-FODMAP at servings of 52 grams or less.

A Note on Sugar Pumpkin

The variety highest in FODMAPs is the sugar pumpkin, often called the pie pumpkin. These smaller pumpkins are cultivated for their concentrated sweetness, which also means a higher FODMAP content.

• A peeled, raw sugar pumpkin serving is low-FODMAP at 46 grams or less.
• At 59 grams, the FODMAP content rises to a moderate level, potentially triggering symptoms for sensitive individuals.
• At 75 grams, the FODMAP content becomes high, making it unsuitable for those following a low-FODMAP diet.

By understanding the FODMAP levels in different pumpkin varieties, you can enjoy these seasonal favorites without discomfort. Whether you’re roasting cubes for a salad, blending them into a soup, or baking a pumpkin-inspired treat, portion size is key!

How to Include Pumpkin in a Low-FODMAP Diet

The simplest way to cook with pumpkin is to use unsweetened canned pumpkin puree. Monash University testing categorizes it as a low-FODMAP food in servings up to 1/3 cup (75g). Keep in mind that canned pumpkin pie filling (not pure pumpkin) might not be low in FODMAPS depending on how it’s sweetened.

Here are some simple ways to include pumpkin in a low-FODMAP diet: 

• Peel, cube, and roast fresh pumpkin along with other low-FODMAP veggies for a simple side dish. Drizzle with garlic-infused olive oil and season lightly with salt before roasting. 
• Add pumpkin puree or roasted cubes of fresh pumpkin into your favorite soups, stews, or curries.
• Whip up a healthy low-FODMAP dessert by sautéing diced pumpkin in up to a tablespoon of butter until tender then sprinkle with a little table sugar and ground cinnamon.
• Make a savory risotto perfect for fall and winter by flavoring it with pumpkin puree. For added texture, mix in some cubes of roasted pumpkin. 
• Add a few tablespoons of pumpkin puree to homemade pancake or waffle batter then serve with a drizzle of pure maple syrup and a dusting of ground cinnamon.

Canned pumpkin puree is usually inexpensive and easy to find, but it’s also fairly simple to make your own from fresh pumpkin. Simply peel and boil or steam the cubed flesh until tender then blend the drained pumpkin into a smooth puree.  If you want to add a little extra flavor, roast the cubed pumpkin first. 

3 Low-FODMAP Recipes Featuring Pumpkin

Whether you prefer to use canned pumpkin puree or fresh pumpkin, here are some quick and tasty low-FODMAP recipes featuring pumpkin. 

1. Hearty Stuffed Pumpkin

Servings: 2

Ingredients: 

• 1 medium winter squash (like acorn, delicata, or kabocha)
• 1 tablespoon garlic-infused olive oil
• 1 cup ground meat or poultry (like turkey, chicken, beef, or sausage)
• ½ cup diced carrots
• ½ cup diced red bell pepper
• ½ cup diced mushrooms
• ½ cup cooked quinoa
• 1 teaspoon dried Italian seasoning
• Salt and pepper, to taste
• ¼ cup Schär Breadcrumbs
• 1 ½ teaspoons melted butter

Instructions: 

1. Preheat the oven to 375°F with the rack in the lower-middle position.
2. Cut the winter squash in half from the stem through the root and scrape out the seeds. 
3. Place the squash halves cut-side-down in a baking dish and fill the dish ¼ inch up with hot water. Loosely cover the dish with foil.
4. Roast the squash for 30-45 minutes until soft and tender (cook time varies depending on the type of squash). 
5. Meanwhile, cook the meat and veggies in the garlic-infused oil in a large skillet over medium heat until the meat is cooked through and the veggies tender. 
6. Transfer the mixture to bowl and mix in the cooked quinoa and seasonings. 
7. When the squash halves are cooked, drain and dry them then rub the insides with olive oil.
8. Return the halves to the dry baking dish cut-side-up and season with salt and pepper.
9. Spoon the filling into the halves (about 1 to 1 ½ cups per half), mounding it in the middle.
10. Stir the breadcrumbs together with the melted butter then sprinkle over the filling.
11. Roast again for 15-20 minutes until the filling is heated through and the breadcrumbs are browned. Serve hot.

2. Creamy Pumpkin Soup with Ciabatta Croutons

Servings: 4-6

Soup Ingredients: 

• 4 tablespoons garlic-infused olive oil, divided
• 1 (4-pound) pumpkin or other winter squash
• ¼ cup sliced shallot
• Salt and pepper
• ½ teaspoon ground cinnamon
• ½ teaspoon ground nutmeg
• Pinch cayenne 
• 4 cups chicken or vegetable broth
• ½ cup full-fat coconut milk
• 2-3 tablespoons pure maple syrup (optional)

Crouton Ingredients: 

• 2 Schär Ciabatta Rolls
• 1 tablespoon garlic-infused olive oil
• ¼ teaspoon fresh chopped rosemary
• Salt and pepper

Instructions: 

1. Preheat the oven to 425°F and line a baking sheet with parchment.
2. Halve the pumpkin, scoop out the seeds, then cut each half in two.
3. Brush the flesh with 1 tablespoon of garlic-infused olive oil then place the quarters cut-side-down on the prepared baking sheet and roast for 35-40 minutes until tender. 
4. Heat the remaining olive oil in a heavy-bottom pot over medium heat.
5. Add the shallots and season with salt and pepper then sauté for 6-8 minutes.
6. Scoop the flesh out of the pumpkin skin into the pot, breaking it up slightly with a wooden spoon.
7. Stir in the seasonings and broth then bring the mixture to a boil.
8. Reduce the soup to a simmer and cook for 15 minutes while you prepare the ciabatta croutons.
9. Lower the oven temperature to 375°F and cut the ciabatta into large cubes.
10. Place the cubes in a mixing bowl and toss with garlic-infused olive oil, rosemary, salt, and pepper. 
11. Spread the cubes on a foil-lined tray and bake until crisp and browned, tossing occasionally.
12. When the pumpkin mixture is cooked through, stir in the coconut milk then remove from heat.
13. Puree the mixture with an immersion blender or in batches in a food processor.
14. Adjust the seasoning to taste then pour into serving bowls.
15. Top each serving with toasted ciabatta croutons and a drizzle of maple syrup (if desired).

3. Vegan Pumpkin Sandwiches with Rosemary Mayonnaise

Servings: 2

Sandwich Ingredients: 

• 1 small pumpkin or winter squash
• 1-2 tablespoons garlic-infused olive oil
• Salt and pepper 
• 4 slices Schär Deli Style Bread
• ½ cup sliced cherry tomatoes
• 1 cup fresh arugula

Rosemary Mayonnaise Ingredients: 

• 1 tablespoon garlic-infused olive oil
• ½ teaspoon finely chopped fresh rosemary
• ¼ cup vegan mayonnaise
• ½ teaspoon fresh lemon juice
• Salt and pepper to taste 

Instructions: 

1. Preheat the oven to 425°F and line a baking sheet with parchment.
2. Cut the squash in half then scoop out the seeds and remove the peel.
3. Slice the squash into ¼-inch thick slices and arrange them on the baking sheet.
4. Brush both sides with oil and season with salt and pepper. 
5. Roast the squash for 20 minutes then turn and roast another 10-15 minutes until tender. 
6. When the pumpkin is done, set it aside to cool slightly.
7. Meanwhile, prepare the rosemary mayonnaise by heating 1 tablespoon of garlic-infused oil in a small skillet over low heat.
8. Add the rosemary and cook for 3-5 minutes until very fragrant, stirring frequently.
9. Pour into a small bowl and set aside to cool completely. 
10. Stir the mayonnaise, lemon juice, salt, and pepper into the cooled rosemary oil. 
11. Toast the bread and spread all four slices with rosemary mayonnaise.
12.  Divide the roasted squash slices between two of the bread slices.
13. Top with chopped tomatoes, fresh arugula, and the remaining bread slices to serve.

Looking for an even easier way to enjoy pumpkin on the low-FODMAP diet? Try using it as a replacement for butter or oil in your favorite low-FODMAP baked goods. 

Find more low-FODMAP recipes in the Schär collection.