What is the pumpkin FODMAP content? 

Pumpkin is a popular ingredient for winter warming dishes, creating a comforting touch for many recipes. No wonder you’ve been wondering whether pumpkin is FODMAP-friendly! 

Pumpkin is a fruit containing three different FODMAPs; fructose, polyols and fructans. 

In this blog post, we will go through the different types of pumpkin and their FODMAP content, some low FODMAP friendly recipes and the benefits of pumpkin.

Nutritional benefits of pumpkins

Pumpkin has many nutritional benefits, so one to notice whilst on a low FODMAP diet! It is high in vitamin C, vitamin A and zinc (1)!

Such micronutrients contribute to a more robust immune system (2, 3). 

Not to mention the moderate fiber content of pumpkins containing 0.5g per 100g (4). Fiber’s role in the diet is to bulk your stools so that they are well formed and easier to pass, preventing constipation (5, 6). 

Evidence shows that fiber alters the composition of microbes naturally living in your gut; the fermentation of fiber increases by-products such as short-chain fatty acids and increases levels of good bacteria in the gut (5, 6).

Wondering How To Get 30g of Fibre a Day? or How Does Fibre Affect IBS?… these blog posts written by our team are really useful! 

What is the FODMAP content of pumpkin?

Did you know that there are over fifty different types of pumpkin? Monash tested three of the most popular types of pumpkin for their FODMAP content, we will see which types contain more FODMAPs than others.

The three different types of pumpkin and their FODMAP content is listed below (7):

1. Sugar pumpkin (⅓ cup – peeled) – round and symmetrical, this pumpkin is the type we immediately think of for Halloween!
2. Butternut pumpkin (⅓ cup, unpeeled and diced) – has an oblong bottle-like shape. 
3. Japanese pumpkin (green skin) – ⅔ cup (diced) – small and round, the skin is a green colour and once cooked become dry and dense flesh

Now we know that pumpkin is a low FODMAP fruit depending on which type you choose as it will change the quantity of pumpkin classified as low FODMAP.

20 Low FODMAP pumpkin recipes

Below are twenty low FODMAP recipes containing pumpkin – whether you’re after classic pumpkin recipe favourites that you can’t miss out on whilst on the low FODMAP diet or sweet, savoury or spicy we have catered for it all! 

1. Low FODMAP Healthy Pumpkin Spiced Winter Warmer 
2. Low-FODMAP Pumpkin Pasta and/or Simmer Sauce; Gluten-free, Vegan 
3. Low FODMAP Pumpkin Cornbread 
4. Low FODMAP pumpkin tomato soup  
5. Low FODMAP pumpkin hummus 
6. Pumpkin Cheesecake with Gingersnap Crust 
7. Low FODMAP Pumpkin Muffins with Chocolate Chips 
8. Low FODMAP pumpkin and spinach quiche with feta  
9. Maple Pumpkin Spice Granola with Pecans  
10. Low-FODMAP Starbucks’ Copycat’ Pumpkin Scone Recipe; Gluten-free  
11. Low FODMAP pumpkin risotto with goat cheese  
12. Low FODMAP Pumpkin Spice Mocha Latte Blondies 
13. Low FODMAP Spicy Smoky Pumpkin Soup 
14. Low FODMAP pumpkin noodle soup  
15. Low FODMAP stuffed spaghetti squash with spinach and goat cheese 
16. Pumpkin Pancakes (low FODMAP, gluten free and lactose-free)
17. Low FODMAP Mexican casserole with pumpkin and corn tortillas   
18. Low FODMAP pumpkin energy balls 
19. Low FODMAP Pumpkin Cobbler
20. Low FODMAP Roast Pumpkin Wedges  

Are pumpkin seeds low FODMAP?

Pumpkin seeds are considered a good snack option, in addition to using as a salad topping. Protein-packed and a host to an array of micronutrients such as magnesium, phosphorus and zinc (8, 9). 

In a low FODMAP amount, pumpkin seeds are deemed low FODMAP by Monash in no more than two tablespoons (7).

Does canned pumpkin contain FODMAPs?

Yes. The Monash food app suggests a serving of ⅓ cup to be low FODMAP (7). 

Monash tested four different American brands of canned pumpkin. The best option for low-FODMAP canned pumpkins is to check the label to ensure no other sneaky FODMAPs are within

Is pumpkin pie low in FODMAP?

Store-bought pumpkin pie is high FODMAP, and here’s why: The crust of the pumpkin pie is made from wheat flour, which is high in fructans, and most commercial shops will use condensed milk high in lactose. 

To enjoy a low FODMAP-friendly pumpkin this autumn, making your own pumpkin pie yourself could be the best option.  

5 recipes for low FODMAP pumpkin pie: 

1. Low FODMAP pumpkin pie recipe 
2. Perfect Low-FODMAP Pumpkin Pie; Gluten-free, Dairy-free | Rachel Pauls Food
3. Maple Pumpkin Pie with Fresh Lemon & Ginger – Low FODMAP 
4. Simple Low FODMAP Pumpkin Pie Recipe | Fody Foods Co.
5. Low FODMAP pumpkin pie (gluten-free) | Karlijn’s Kitchen

FODMAPs in pumpkin spiced latte

A pumpkin-spiced latte becomes a favorite over the winter months, so are you wondering if this pumpkin drink contains FODMAPs?

These drinks don’t contain any pumpkin but a pumpkin spiced sauce and pumpkin spices. 

The spice is derived from nutmeg, clove, ginger, and cinnamon. Whilst the pumpkin sauce is made from sugar, semi-skimmed milk and pumpkin puree. 

The sauce in pumpkin spiced lattes contains the FODMAPs – not the spice, and it’s unknown what the pumpkin puree is made up of, too. 

If you are worried about missing out on your favourite winter pumpkin drink due to the FODMAP content, fear not. It will just require some tweaks to the order: 

• Choose almond, oat or coconut milk
• Whipped cream
• Pumpkin spice
• No pumpkin sauce

Voila! 

If you fancy making your own, try the food treatment clinic’s Low FODMAP healthy pumpkin spiced winter warmer or Low FODMAP “skinny” pumpkin spiced latte.

Summary

Overall, we now know that pumpkin can be a part of the low FODMAP diet. In different quantities and depending on the type of pumpkin you choose, it can determine the FODMAP content of the pumpkin. 

So you can enjoy your favourite pumpkin recipes, particularly over autumn, not to mention the nutritional benefits of this fruit. 

It’s essential to read pumpkin-based foods’ nutritional labels whilst on the low FODMAP diet.

Sometimes, making specific recipes from scratch may be better to avoid extra FODMAPs such as those listed above.