Eating seasonally has many benefits and even individuals following a low FODMAP diet can enjoy seasonal produce such as acorn squash during the Fall and Winter months. For those asking the question, “is acorn squash low FODMAP?” The answer is yes, but it depends on the serving size for acorn squash FODMAP content to be considered low. In this article, we will explore commonly asked questions regarding acorn squash and how to implement this choice while following a low FODMAP diet.
Acorn Squash FODMAP and Nutrient Content
According to the Monash University app, a low FODMAP serving of acorn squash is ½ cup or 2.08 oz per meal. The identified FODMAP in acorn squash is from the Fructan group.
A moderate serving of acorn squash per the Monash app is ⅔ cup or 2.61 oz per meal. A high FODMAP serving of acorn squash is also considered to be ⅔ cup per meal; however, the Monash app has the ounces listed as 2.65 oz per meal for this FODMAP category.
According to the USDA Food and Nutrition Database, a 100g or 3.52 oz serving of acorn squash provides:
- Calories: 40 kcals
- Protein: 0.8g
- Carbohydrates: 10.5g
- Dietary fiber: 1.5g
- Calcium: 33 mg
- Magnesium: 32 mg
- Phosphorus: 36 mg
- Potassium, K: 347 mg
- Vitamin C: 11 mg
- Vitamin A, RAE: 18 mcg
Please keep in mind that the low FODMAP serving of acorn squash is 2.08 oz per meal in which case the above nutrient content would decrease slightly.
Benefits to Including low FODMAP Acorn Squash in Your Diet
If you have started the Reintroduction Phase of the low FODMAP diet and have found that the Fructan group is not one of your identified trigger foods then it would be appropriate to include acorn squash in your diet at the serving size that best suits your needs as acorn squash provides several important nutrients.
Acorn squash is an excellent source of dietary fiber, magnesium, potassium, Vitamin C, and Vitamin A. According to Cleveland Clinic, increasing dietary fiber is essential for improving bowel movement regularity, weight management, increasing meal satisfaction, and lowering cholesterol.
Additionally, increased amounts of dietary potassium by including more fruits and vegetables in the diet has been shown to have lower incidence of stroke and improve blood pressure per Harvard Health.
Acorn squash is also a source of beta carotene which is a type of carotenoid which gives the squash its characteristic orange color. A study by Eroglu et al proposes that carotenoids can benefit gut health in a variety of ways due to their anti-inflammatory properties and ability to help in producing beneficial nutrients that feed the good bacteria in the gut promoting an overall healthier gut microbiome with diversity.
Low FODMAP Acorn Squash Recipe
Please see below an acorn squash recipe that is low FODMAP provided from Love and Lemons that can be a wonderful Fall or Winter side dish this season.
Prep Time: 10 minutes
Cook Time: 35 minutes
Total Time: 45 minutes
Serves: 6
Ingredients:
- 3 acorn squash, halved vertically and seeded
- Extra-virgin olive oil, for drizzling
- Maple syrup, for drizzling
- Chopped fresh sage and/or rosemary
- Sea salt and freshly ground black pepper
Instructions
- Preheat the oven to 425°F and line a baking sheet with parchment paper.
- Place the acorn squash halves on the baking sheet cut side up. Drizzle with olive oil and maple syrup and sprinkle with salt and pepper. Use your hands to coat the squash. Sprinkle the sage and/or rosemary into the center of the squash. Roast until the squash is tender and golden brown around the edges, 25 to 40 minutes depending on the size of your squash.
- Season to taste and serve.
High FODMAP Acorn Squash Recipe
If you find that you can tolerate larger quantities of acorn squash then you may be interested in this Curried Acorn Squash Hummus with Crudites provided from Forks over Knives.
Prep Time: 15 minutes
Total Cook Time: 40 minutes
Serves: 6 to 8
Serving size: ⅙ of the recipe
Ingredients:
- 1 small acorn squash (about 1.5 pounds)
- 1 medium sweet onion, cut into ¼ inch dice (2 cups)
- 1 tablespoon fresh garlic, minced (6 cloves)
- ½ tablespoon curry powder
- 1 (15 oz) can of chickpeas, rinsed and drained or about 1.5 cups cooked chickpeas
- ¼ cup fresh lemon juice
- 1 tablespoon tahini
- 2 tablespoons fresh parsley, finely chopped
- Sea salt
- Ground black pepper
- Assorted fresh vegetables for dipping
Please note that this recipe contains higher FODMAP foods such as the chickpeas, garlic, and onions which can be omitted for substitutions if you are sensitive to these particular FODMAPs. This recipe is intended to be an example of a high FODMAP acorn squash recipe.
Instructions:
- Preheat the oven to 400°F. Line a baking sheet with parchment paper.
- Slice about one-third off the top of the acorn squash so you can use the lower portion as a deep serving bowl for the hummus. Clear out the seeds, and place the top and bottom pieces of squash face-down on the prepared baking sheet. Bake for 30 minutes. Set squash aside until cool enough to handle.
- Scoop out the squash flesh from both pieces, being careful not to break the shell of the larger piece.
- Meanwhile, sauté the onion, garlic, curry powder, and ½ cup water in a sauté pan, for 10 minutes over medium heat, stirring occasionally. Let it cool for 5 minutes.
- Transfer onion mixture to the bowl of a food processor; add chickpeas, scooped-out squash flesh, lemon juice, tahini, and parsley. Blend to a smooth consistency, add salt and pepper to taste, and blend again briefly to incorporate.
- Scoop hummus back into the acorn squash shell, and serve with crudités or crackers. Enjoy!
FAQ:
Is cooked acorn squash low FODMAP?
Yes, cooked acorn squash is considered low FODMAP. It is important to adhere to the low FODMAP serving size listed at ½ cup or 2.08 oz per meal. Cooking foods in water-based solutions such as steaming and boiling can actually help to reduce the overall FODMAP content as excess FODMAPs will leach out into the water and improve your tolerance of that item.
Is acorn squash hard to digest?
Acorn squash when cooked and roasted is relatively easy to digest. Raw acorn squash can be more fibrous and tough to chew making it more difficult on digestion. However, if you are following the appropriate low FODMAP serving size then acorn squash should be easy to digest and not contribute to digestive discomfort. Additionally, acorn squash is a source of dietary fiber so it is always best to introduce new fiber rich foods slowly and over time to monitor your tolerance.
Is acorn squash good for your gut?
Yes, acorn squash may be beneficial for gut health given that this food is a source of dietary fiber. Increasing dietary fiber is beneficial in boosting diversity in your good gut bacteria and is also helpful in promoting bowel movement regularity. Additionally, acorn squash is a source of carotenoids with anti-inflammatory properties that can act as an antioxidant and promote a healthier gut microbiome.
Is acorn squash OK for kidneys?
This answer depends. If you do not have kidney disease, then acorn squash can be enjoyed in various amounts in the diet. However, if you have chronic kidney disease (CKD) then it may depend on what stage of CKD you are in to allow for different food choices. Acorn squash at a 3.5 oz serving size provides 347 mg of potassium making this a high potassium food item and provides 36 mg of phosphorus. In CKD, potassium and phosphorus intake depending on your stage of kidney disease may need to be monitored very closely. Please consult your doctor if potassium or phosphorus need to be monitored in your diet.
Is acorn squash good for inflammation?
Yes, acorn squash can be good for reducing inflammation as acorn squash contains Vitamin C and Vitamin A in which both of these vitamins have anti-inflammatory benefits and can act as antioxidants in the body.
Does acorn squash make you gassy?
Yes, acorn squash may make you gassy if consumed in large quantities. Acorn squash provides 1.5g of dietary fiber per 100g serving. Any time dietary fiber is increased in the diet, it may result in gas or bloating. It is best to introduce fiber rich foods slowly and gradually over time while also paying attention to daily movement and increasing water intake.
Conclusions
The acorn squash FODMAP content is low when consumed in a serving of ½ cup per meal. Acorn squash has numerous health benefits including providing sources of dietary fiber, potassium, Vitamin A and these nutrients alone are extremely beneficial for many individuals following a low FODMAP diet approach. For further information on how to include nutrient dense low FODMAP foods into your diet, please consider setting an evaluation with a Registered Dietitian from Health Loft.
