Is Pumpkin Low FODMAP?

Key points:

• Pumpkins are low FODMAP depending on the variety and portion size. 
• Japanese or Jap pumpkin is considered low FODMAP in a ⅔ cup diced serving, but this amount is considered high FODMAP for butternut pumpkin. 
• The FODMAP culprits in pumpkin are mannitol and galacto-oligosaccharides, types of naturally occurring sugars that are poorly absorbed in our intestines. 

They’re highly nutritious, versatile and delicious, but when it comes to FODMAPs and pumpkins, not all pumpkins are created equal. While there are many varieties of this humble vegetable, only three popular varieties - the Japanese pumpkin, butternut pumpkin and sugar pumpkin - have been tested for FODMAPs, according to the Monash University FODMAP Diet App. 

Japanese or Jap pumpkin is considered low FODMAP in a ⅔ cup diced serving. You can  also try eating more and stay low FODMAP safe with Jap pumpkin since no FODMAPS were detected in this type of pumpkin.

Butternut pumpkin, however, is only low FODMAP in a ⅓ cup diced serving. Once you have ½ cup, it becomes moderately high in mannitol and galacto-oligosaccharides, types of naturally occurring sugars that are poorly absorbed in our intestines (aka the ‘O’ and ‘M’ in FODMAP). A ⅔ serve of butternut pumpkin is high FODMAP. 

Similarly, sugar pumpkin is low FODMAP in a ⅓ cup serving. A ½ cup contains moderately high amounts of fructans and may trigger symptoms. 

What about canned pumpkin?

Convenient and creamy, pure canned pumpkin, or pumpkin puree, is considered low FODMAP in a ⅓ cup serving, but once you hit ½ cup, this type of pumpkin reaches moderately high levels of galacto-oligosaccharides and fructans.

Other popular types of pumpkin products

• Pumpkin seeds - also known as pepitas, this healthy snack is low FODMAP when you have 2 tablespoons (23g). Large amounts (100g) contain high amounts of fructans.
• Pumpkin Pie - a favourite Autumn dessert, particularly in the United States, a lot goes into a pumpkin pie that may not be FODMAP friendly. For instance, a lot of pumpkin pie recipes call for wheat flour which is high FODMAP due to its gluten content. A lot of gluten-containing flours tend to be high in FODMAPS, so unless you make your own using a gluten-free flour, intake should be avoided. Then there’s also milk or cream in the filling which may not be FODMAP friendly or need to be limited, unless they’re of the lactose-free kind! 
• Pumpkin spiced latte - this sweet and spiced warming drink in cafes has little to no pumpkin at all! It's usually made with a blend of spices using cow’s milk, which is considered high FODMAP at one serve (1 cup). You’re better off making your own that contains canned pumpkin and your choice of lactose-free milk. 
• Pumpkin soup - pre-made or traditional pumpkin soup recipes are often high FODMAP due to the high FODMAP onion, garlic and leek content as small amounts may trigger symptoms. Also, any dairy products that are usually added for taste and texture have varying levels of FODMAPs depending on the amount, so you’re best making a FODMAP friendly version so you know exactly what goes in it! 

Summary

There are so many varieties of pumpkins but only three varieties of pumpkin have been tested for FODMAPs.

They are:

• Jap pumpkin: considered low FODMAP in a ⅔ cup diced serving, but butternut and sugar pumpkins are only low FODMAP in a ⅓ cup diced serving. 
• Canned pumpkin: considered low FODMAP in a ⅓ cup serving. 
• Pumpkin-based products: should be monitored for high FODMAP ingredients. 

Need help with the low FODMAP diet? Our FREE dietitian developed program will guide you through it, step-by-step. Includes a low FODMAP food guide. Sign up now.

If you are experiencing gut symptoms and have not been recommended a low FODMAP diet by a healthcare professional, get started with the manage your gut symptoms program.

Reviewed by healthylife health experts January 2023.