🥬 Zucchini
Zucchini, also known as courgette in many parts of the world, is a summer squash that has become a beloved staple in low FODMAP cooking. This versatile vegetable offers a mild, slightly sweet flavor and tender texture that makes it perfect for everything from spiralized noodle alternatives to grilled side dishes and baked goods. From a FODMAP perspective, zucchini is considered low FODMAP in moderate portions, making it an excellent choice for those managing IBS and other digestive sensitivities. According to Monash University testing, zucchini contains minimal amounts of FODMAPs including fructans, GOS, and polyols, allowing for generous serving sizes without triggering symptoms. Both green and yellow varieties are equally low FODMAP, and the skin is perfectly safe to eat, providing additional fiber and nutrients. Nutritionally, zucchini is a powerhouse for gut health despite being 95% water. It's an excellent source of vitamin C, which supports immune function, and provides meaningful amounts of vitamin A, potassium, and folate. The soluble fiber in zucchini can help promote healthy digestion and regular bowel movements without the fermentable fibers that cause issues for sensitive digestive systems. With only about 20 calories per cup, zucchini is incredibly nutrient-dense while being gentle on the gut. In the kitchen, zucchini's mild flavor and high water content make it remarkably adaptable. Raw zucchini works beautifully in salads and as crudités, while cooking concentrates its subtle sweetness. Grilling, roasting, or sautéing brings out deeper flavors, and the vegetable readily absorbs seasonings and marinades. Zucchini has gained particular popularity as a low-carb, low FODMAP pasta alternative when spiralized into "zoodles," and grated zucchini adds moisture to muffins and breads without contributing excess FODMAPs. The key to cooking zucchini is avoiding overcooking, which can make it mushy and watery. Whether you're using standard green zucchini, golden yellow varieties, or tender baby zucchini, this vegetable deserves a prominent place in your low FODMAP kitchen.
Portion sûre
Up to 65g (about 1/2 cup sliced) per serving is low FODMAP
🔬 Note scientifique
Monash University has tested zucchini extensively and found it to be low FODMAP in servings up to 65g. At 75g, small amounts of sorbitol (a polyol) begin to appear, but remain in the low FODMAP range. Even at larger portions of 145g, zucchini remains low FODMAP for all FODMAP groups. This makes zucchini one of the most generous low FODMAP vegetables available. Both the flesh and skin are safe to consume. The vegetable contains minimal fructans, GOS, lactose, fructose, and polyols across all tested serving sizes, making it suitable even during the strict elimination phase of the low FODMAP diet.
