Key takeaways
- Canned pumpkin puree is low FODMAP at 75 g — useful in baking and soups.
- Butternut squash (often called pumpkin in UK and Australia) is high FODMAP — don't confuse them.
- Japanese / kabocha pumpkin has not been tested as comprehensively — use canned pumpkin for safety.
- Kent / Queensland pumpkin at 75 g is low FODMAP in some Monash ratings — check the app for the most current data.
Pumpkin is confusing in the FODMAP context partly because the word "pumpkin" covers many different varieties — and they don't all have the same FODMAP profile. The safest approach is to use canned pumpkin puree during the elimination phase, where Monash's rating is clear.
FODMAP status at a glance
- —Canned pumpkin puree, 75 g: low FODMAP
- —Butternut squash / butternut pumpkin: high FODMAP — mannitol
- —Kent / Queensland pumpkin, 75 g: low FODMAP (per Monash)
- —Japanese / kabocha pumpkin: check current Monash app
- —Pumpkin seeds: low FODMAP (2 tbsp / 23 g)
The butternut confusion
Using pumpkin in low-FODMAP cooking
- —Add 75 g of canned pumpkin to soups for body and natural sweetness
- —Use in low-FODMAP muffins and pancakes (swap for part of the flour)
- —Roast Kent pumpkin cubes with olive oil and cinnamon as a side dish
- —Make a pumpkin curry with coconut milk, ginger, and turmeric
References
- 1.
