Is Zucchini Low FODMAP? Know Before You Eat!
If you’re trying to stick to a low FODMAP diet, you might be wondering whether zucchini is a safe option for you.
The good news is that zucchini is indeed low in FODMAPs, which means it can be a great option for those following a low FODMAP diet. However, zucchini does contain some FODMAPs, so it’s essential to limit your portion size to around 65 grams to keep it within low FODMAP guidelines.
In this guide, we tell you how you can enjoy zucchini in various dishes, including stir-fries, salads, and grilled options while keeping FODMAP low.
Is Zucchini Low FODMAP?
Yes, zucchini is fairly low FODMAP so it can be made a part of your IBS diet. However, you need to be mindful of its serving size.
Serving Sizes
Zucchini is considered low FODMAP in certain serving sizes. You can enjoy zucchini in servings of about 65 grams or one-fourth to one-third cup without any issue.
However, it is crucial to remember that zucchini is a bit higher in FODMAPs compared to other types of squash, so it is advised to limit your portion size. It contains FODMAPs like fructose and fructans; however, their amounts vary depending on the serving size.
As the serving size increases to 1/2 cup (75 grams), zucchini starts to contain a moderate amount of FODMAPs, including excessive amounts of oligosaccharides, which need to be avoided by individuals who follow a low FODMAP diet1.
Nutrient Content
Zucchini is not only low in calories, but it is also packed with essential nutrients like vitamins, minerals, and fiber, which are all beneficial for your health.
Some of its key nutrients include vitamin C, vitamin B6, potassium, and manganese. Below is a simple nutrition table for zucchini:
| Nutrient | Amount per 100g |
|---|---|
| Calories | 17 kcal |
| Protein | 1.21 g |
| Fat | 0.32 g |
| Carbohydrate | 3.11 g |
| Fiber | 1 g |
| Sugars | 2.5 g |
| Vitamin C | 17.9 mg |
| Vitamin B6 | 0.163 mg |
| Potassium | 261 mg |
| Manganese | 0.177 mg |
Also Read: Are Radishes low-FODMAP?
Incorporating Zucchini into Your Diet
Here are some ways to incorporate zucchini into your diet.
Zucchini Recipe Ideas
Zucchini can be used in various dishes, providing nutrients and flavor to your meals. Some recipe ideas you might consider include:
Zucchini noodles
Substitute pasta with spiralized zucchini noodles for a low-carb, low-FODMAP option. You can stir-fry or steam them and serve with your favorite sauce.
Zucchini soup
Create a creamy zucchini soup by blending cooked zucchini with broth and seasonings. A simple, light, and healthy meal option.
Stuffed zucchini
Hollow out zucchinis and stuff them with low FODMAP ingredients like ground turkey, quinoa, and spinach before baking.
Tips for Cooking Zucchini
Cooking zucchini can be simple and delicious with a few handy tips to keep in mind:
Avoid overcooking
Zucchini can become mushy when cooked for too long. Aim for a crisp-tender texture by cooking it just until fork-tender.
Grilling
Grilled zucchini makes a perfect summer side dish. Simply slice it lengthwise, brush it with olive oil, and place it directly on the grill to cook for a few minutes on each side until tender.
Roasting
Cut zucchini into bite-sized pieces, toss it with olive oil and your preferred seasonings, then roast at 400°F for approximately 15-20 minutes until tender and slightly golden.
Storage
To enjoy zucchini at its best, consider the following storage tips:
- Refrigeration: Keep the whole zucchini unwashed in a plastic bag in the vegetable crisper drawer of your refrigerator. It will usually stay fresh for about a week.
- Freezing: Cut zucchini into slices or cubes, blanch, and then freeze in a single layer on a sheet pan before transferring to a freezer-safe bag. This method helps maintain the texture and flavor when cooking them later.
FAQs
Is zucchini OK with IBS?
Yes, a small serving of zucchini of about 65g should be safe for people with IBS symptoms.
Is zucchini and yellow squash low FODMAP?
Zucchini is slightly higher FODMAP than other squashes like yellow squashes. Keep your portions small when incorporating this vegetable into your IBS diet.
Is zucchini high in fructose?
Zucchini is higher in fructose so you might want to limit your consumption if you are on a low-fructose diet.
Conclusion – Is Zucchini Low FODMAP?
Yes, zucchini is fairly low FODMAP. However, you need to restrict the serving size to 1/4th cup. Over this serving size, it can have a higher FODMAP. As always moderation is key. If in doubt, do consult your physician.
Jane Porter is an architect that like many others, had her life significantly impacted by digestive problems for many year. Trying to find a solution to her digestive problem, she came across the low FODMAP diet, a scientifically-backed approach designed to alleviate symptoms associated with irritable bowel syndrome (IBS) and other digestive disorders.
