Pumpkin is a popular ingredient in soups, purées, baked dishes, and desserts—but is pumpkin low FODMAP?
The short answer is: Some types of pumpkin are low FODMAP in small portions, while others are high FODMAP and should be avoided.
This guide summarizes scientific data from Monash University, the leading authority on FODMAP research. You’ll learn which pumpkins are safe, how much you can eat, and how to use them during the elimination phase of the low FODMAP diet.
🧬 Is Pumpkin Low FODMAP?
It depends on the variety:
| Pumpkin Variety | FODMAP Status | Safe Serving Size | FODMAP Concern |
|---|---|---|---|
| Butternut Pumpkin / Butternut Squash | ❌ High FODMAP | ≤ 45 g (3 tbsp cooked) | High in oligosaccharides (GOS) |
| Kent Pumpkin / Jap Pumpkin | ✅ Low FODMAP | ≤ 75 g | Larger servings can become moderate |
| Kabocha Squash | ✅ Low FODMAP | ≤ 75 g | Well tolerated |
| Canned Pumpkin | ⚠️ Moderate | ≤ 60 g | Becomes high at 75g+ |
| Sugar Pumpkin / Pie Pumpkin | ⚠️ Moderate | Small servings only | Varies depending on ripeness |
| Pumpkin Seeds | ❌ High | Avoid or eat very small portions | High in fructans |
Conclusion:
👉 Yes, pumpkin CAN be low FODMAP if you choose the right variety and stick to recommended portions.
⭐ Best Low FODMAP Pumpkin Choices
1. Kabocha Squash (Japan Pumpkin) – The Safest Choice
Monash University rates 75 g of kabocha squash as low FODMAP, making it the most suitable pumpkin for IBS sufferers.
2. Kent / Jap Pumpkin
Another excellent option.
Low FODMAP at 75 g per meal.
3. Small Amounts of Canned Pumpkin
Useful in baking and smoothies, but watch quantity.
Low FODMAP at 60 g.
❌ Pumpkins to Avoid (High FODMAP)
1. Butternut Pumpkin (Butternut Squash)
Very healthy, but unfortunately high in GOS, one of the FODMAP groups most likely to trigger symptoms.
High FODMAP at 75 g or more.
2. Pumpkin Seeds
Because of their fructan content, pumpkin seeds are not suitable during the elimination phase.
🧪 Why Some Pumpkins Are High FODMAP?
The FODMAP content depends on:
- Type of carbohydrate stored in the pumpkin
- Ripeness (riper = more sugar content)
- Water content (denser pumpkins contain more concentrated carbohydrates)
High FODMAP varieties like butternut contain more GOS (galacto-oligosaccharides), which ferment rapidly in the colon and can trigger:
- Gas
- Bloating
- Cramping
- Diarrhea or constipation
🥣 How to Eat Pumpkin on a Low FODMAP Diet
To avoid symptoms:
- Choose kabocha or Kent pumpkin
- Keep portions ≤ 75 g cooked
- If using canned pumpkin, limit to ≤ 60 g
- Combine with low FODMAP ingredients (e.g., carrots, potatoes, lactose-free cream)
- Avoid pumpkin seeds and large servings of butternut squash
🍽️ Low FODMAP Pumpkin Recipe Ideas
Here are safe and delicious ideas:
🥣 Low FODMAP Pumpkin Soup
- Kabocha squash (75 g per serving)
- Carrots
- Garlic-infused oil (FODMAP-safe)
- Ginger
- Chicken or vegetable stock (low FODMAP)
🍰 Low FODMAP Pumpkin Muffins
- 60 g canned pumpkin
- Gluten-free flour
- Maple syrup (safe in small quantities)
- Lactose-free milk
🔍 FAQ
1. Is pumpkin low FODMAP in the elimination phase?
Yes—kabocha and Kent pumpkin are allowed within portion limits.
2. Can I eat butternut squash?
Not recommended due to high GOS content.
3. Is pumpkin good for IBS?
Yes, the right varieties are gentle, high in fiber, nutrient-dense, and help digestion.
📌 Final Answer: Is Pumpkin Low FODMAP?
👉 Pumpkin is low FODMAP if you choose kabocha or Kent pumpkin and control the serving size (75 g).
👉 Butternut squash is high FODMAP and should be avoided.
👉 Canned pumpkin is low FODMAP only at 60 g.
With the right choices, pumpkin can be safely included in a low FODMAP diet—even during the elimination phase.