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Pumpkin
Cucurbita pepo
Low FODMAP
Seasonal Food
Good Fiber Source
Fresh whole and sliced pumpkin

FODMAP/SIBO Rating

Safe

Serving Size Consideration: One cup diced pumpkin

Safe Serving Size: Up to 2 cups diced pumpkin

Active Compounds: Pumpkin contains mainly fructans and mannitol, but in very low amounts that are generally well tolerated

Fermentation Level:
Very Low

Digestive Impact

Why it's problematic: Rarely problematic

Specific symptoms: Minimal to no symptoms when consumed in recommended portions

Typical reaction time frame: If reactions occur, typically within 2-4 hours of consumption

Individual variation: Most people tolerate pumpkin well, even those sensitive to other FODMAP foods

Safe Alternatives

butternut squash

Butternut squash

zucchini

Zucchini

sweet potatoes

Sweet potatoes

Substitution ratio: 1:1 substitution in most recipes

Processing Effects

Cooking does not significantly affect FODMAP content

Freezing preserves low FODMAP status

Canned pumpkin remains low FODMAP if no additives

Stacking Considerations

Avoid combining with:

  • sweet potatoes
  • butternut squash
  • acorn squash

Safe complementary foods: Combines well with rice, quinoa, and most proteins

Reintroduction Guidelines
  1. Start with 1/4 cup (37.5g) cooked pumpkin
  2. If tolerated, increase to 1/2 cup (75g)
  3. Can test larger portions if desired

Signs of success: No digestive discomfort after consuming recommended portions

Hidden Sources

Common products containing garlic:

  • pumpkin pie filling
  • pumpkin spice products
  • mixed vegetable soups
  • baby food

Alternative names: winter squash, field pumpkin, pie pumpkin, sugar pumpkin

Individual Variables

Factors affecting tolerance:

  • Portion size
  • Individual FODMAP sensitivity
  • Preparation method
  • Overall meal composition

Tip: Start with recommended serving size and adjust based on personal tolerance