5 FODMAP-Friendly Fall Recipes

As the leaves start to change color and the temperature tanks, we are getting in the mood for some comforting fall recipes!

To kick off the fall season, we're sharing 5 low FODMAP recipes below!

What kinds of fall produce are low in FODMAPs?

Some fall fruits and vegetables are high in FODMAPs, and many people living with IBS choose to follow a low FODMAP diet.

Our article on "The Low FODMAP Diet" provides an in-depth overview of the diet. Before starting a new diet or lifestyle change, please be sure to talk to your doctor.

Some fall produce items that are high in FODMAPs include:

• Apples
• Pears
• Figs
• Dried fruits
• Mushrooms

But luckily, there are other items that make great low FODMAP choices:

• Carrots
• Potatoes
• Kale
• Small servings of butternut squash or spaghetti squash
• Small servings of dried or fresh cranberries

Let us know in the comments what kinds of recipes you enjoy making around this time of the year!

1. Roasted Roots with Pomegranate

In addition to being low FODMAP, this Roasted Roots with Pomegranate recipe is also gluten-free, dairy-free, and vegan. If you don't have carrots, parsnips, or rutabagas, you can use other root vegetables, like Yukon gold potatoes or acorn squash.

2. Kabocha Squash & Lime Soup

This Kabocha Squash & Lime Soup centers kabocha, a sweet-tasting Japanese winter squash widely available in the fall. It can be enjoyed warm or cold. Citrus from the fresh lime juice gives this soup a final flavor boost!

3. FODMAP-Friendly Veggie Sweet Potato Skins

These FODMAP-Friendly Veggie Sweet Potato Skins offer a twist on traditional potato skins, a popular game-day snack. This version implements vegetables and plant-based protein, making it work as an action-packed side or the main dish.

4. Cannot-Resist Low FODMAP Carrot Cake

This Cannot-Resist Low FODMAP Carrot Cake adds a pop of orange to a delicious treat and serves as a satisfying dessert or snack. It can be enjoyed solo, or with toppings like dairy-free yogurt, whipped cream, or peanut butter.

5. Faux Cheesy Kale Chips

Leafy greens like kale can be great on their own in a salad, but sprinkling them with nutritional yeast (a plant-based, cheesy-tasting alternative) and baking them turns the greens into fun, savory, and nutritious Faux Cheesy Kale Chips.

Interested in more IBS-friendly recipes?

Feel free to explore more of our recipes. Let's get cooking!