Is Zucchini Low FODMAP?

Is Zucchini Low FODMAP?

Zucchini is moderate FODMAP. At a serving of ⅓ medium zucchini or about ⅔ cup (65g), it is low FODMAP and safe for most people. However, at the standard 1 serving (¾ medium or 75g), it becomes moderate FODMAP, and larger servings become high FODMAP.

This means you can enjoy zucchini on a low FODMAP diet, but portion control is important. The difference between low and moderate is small (just 10 grams), so measuring is essential, especially when you’re starting out.

Safe Serving Sizes

Zucchini/Courgette (Raw)

According to Monash University, zucchini (also called courgette or baby marrow) has a relatively narrow range between low and moderate FODMAP levels. The tested “1 serve” of ¾ medium zucchini (75g) registers as moderate FODMAP, containing moderate amounts of both GOS and fructans.

To stay safely in the low FODMAP range, stick to ⅓ medium zucchini or measure out ⅔ cup when diced or sliced.

Note: These measurements apply to both raw and cooked zucchini, though cooking reduces volume significantly.

Why Does Zucchini Contain FODMAPs?

Zucchini contains:

• GOS (galacto-oligosaccharides) - A type of oligosaccharide that’s poorly absorbed in the small intestine
• Fructans - Another oligosaccharide found in many vegetables

At the standard serving (¾ medium or 75g), both GOS and fructans reach moderate levels (indicated by a “2” rating in the Monash app). This means sensitive individuals may experience symptoms if they exceed the low FODMAP threshold.

When these oligosaccharides aren’t fully absorbed in the small intestine, they travel to the large intestine where gut bacteria ferment them. This fermentation process produces gas and can draw water into the bowel, causing symptoms like:

• Bloating and gas
• Abdominal pain or cramping
• Diarrhea
• General digestive discomfort

At smaller servings (⅓ medium or 65g), the GOS and fructan content is low enough that most people tolerate zucchini well. It’s the slightly larger servings where problems can arise.

Tips for Eating Zucchini on Low FODMAP

• Measure carefully - The difference between low (65g) and moderate (75g) is just 10 grams, so measuring is important. Use a kitchen scale or measuring cups for accuracy.

• Cooking reduces volume dramatically - Raw zucchini shrinks significantly when cooked. If you measure ⅔ cup raw, it may cook down to ⅓ cup, which is still within the low FODMAP range.

• Zucchini noodles (zoodles) are tricky - Spiralized zucchini looks like a lot but can easily exceed the safe serving. Measure before cooking: ⅔ cup raw zucchini equals about 1 small zucchini spiralized.

• Combine with other low FODMAP vegetables - Pair zucchini with carrots, bell peppers, or bok choy to create variety without overloading on any single vegetable.

• Watch restaurant portions - Grilled or roasted zucchini in restaurants often comes in generous portions. Ask for a smaller amount or eat half and save the rest.

• Space out consumption - Don’t eat zucchini at multiple meals in one day to avoid FODMAP stacking, especially if you’re also eating other moderate FODMAP foods.

• Choose small to medium zucchini - Large zucchini tend to be seedy and watery. Smaller, younger zucchini have better flavor and texture.

• Grilling and roasting concentrate flavor - Since you’re limited in portion size, maximize flavor by roasting or grilling zucchini with herbs, olive oil, and a squeeze of lemon.

Low FODMAP Alternatives

If you find you’re sensitive to zucchini or want more generous portions, consider these alternatives:

• Cucumber - Low FODMAP at ½ cup diced (75g), similar mild flavor and high water content
• Green beans - Low FODMAP at 15 beans (75g), similar shape and texture when cooked
• Bok choy - Low FODMAP at 1 cup (75g), excellent in stir-fries
• Bell peppers (green) - Low FODMAP at 1 cup (75g), adds color and sweetness
• Eggplant - Low FODMAP at ⅓ cup (40g), similar texture when grilled or roasted
• Carrots - Low FODMAP at unlimited amounts, can be spiralized like zucchini

Recipes Using Zucchini

Looking for ways to enjoy zucchini safely on your low FODMAP diet? Here are some ideas:

• Zucchini Noodles (Zoodles) - Spiralize 1 small zucchini per person (about ⅔ cup) and sauté in olive oil or garlic-infused oil for 2-3 minutes. Top with low FODMAP pasta sauce, cherry tomatoes (5 max), and parmesan cheese.

• Grilled Zucchini - Slice ⅓ medium zucchini lengthwise into ¼-inch planks. Brush with olive oil, season with salt, pepper, and Italian herbs. Grill for 3-4 minutes per side until charred and tender.

• Roasted Zucchini - Cut measured zucchini into rounds or half-moons, toss with olive oil, salt, pepper, and fresh thyme. Roast at 425°F for 20-25 minutes until golden and slightly crispy at the edges.

• Zucchini Fritters - Grate ⅓ medium zucchini, squeeze out excess moisture, and mix with egg, gluten-free flour or almond flour, lactose-free cheese, and fresh herbs. Pan-fry in oil until golden and crispy.

• Stuffed Zucchini Boats - Halve zucchini lengthwise and scoop out some of the flesh to create boats. Fill with a mixture of ground meat, tomato sauce (½ cup canned tomatoes), herbs, and top with lactose-free cheese. Bake until tender.

• Zucchini and Carrot Ribbon Salad - Use a vegetable peeler to create ribbons from zucchini and carrots. Toss with olive oil, lemon juice, fresh mint, and pine nuts. Light and refreshing.

• Stir-Fry - Add measured zucchini slices to a low FODMAP stir-fry with chicken or tofu, carrots, bell peppers, bok choy, and a soy-ginger sauce (made with tamari, ginger, and a touch of brown sugar).

• Zucchini Soup - Sauté measured zucchini in butter with fresh basil, add low FODMAP vegetable broth, simmer until tender, and blend until smooth. Finish with a drizzle of olive oil and cracked black pepper.

• Zucchini Pizza Bites - Slice zucchini into ¼-inch rounds, top each with a teaspoon of low FODMAP tomato sauce, a sprinkle of lactose-free mozzarella, and fresh basil. Bake at 400°F for 10-12 minutes.

• Zucchini and Feta Quiche - Make a low FODMAP quiche with eggs, lactose-free milk, measured zucchini, crumbled feta (aged, naturally lower in lactose), and fresh dill. Bake in a gluten-free or homemade crust.

• Ratatouille - Combine measured zucchini with eggplant (⅓ cup), bell peppers, and tomatoes (measured), all simmered with olive oil, herbs de Provence, and fresh basil. Serve over quinoa or rice.

• Zucchini Bread - Make a sweet quick bread using grated zucchini, gluten-free flour, eggs, oil, brown sugar, cinnamon, and walnuts (10 walnut halves max). The moisture from zucchini creates a tender crumb.

Cooking Tips

• Salting removes moisture - For fritters, pizza, or any recipe where you want less moisture, sprinkle grated or sliced zucchini with salt, let sit for 10 minutes, then squeeze out excess liquid with a clean kitchen towel.

• Don’t overcook - Zucchini cooks quickly and becomes mushy if overdone. Aim for tender-crisp texture.

• Size matters - Choose small to medium zucchini (6-8 inches long) for best flavor and texture. Giant zucchini tend to be watery and seedy.

• Use both yellow and green - Yellow summer squash has the same FODMAP profile as green zucchini and can be used interchangeably.

Buying and Storage Tips

• Look for firm, unblemished zucchini - Avoid soft spots, wrinkles, or cuts
• Size matters for taste - Small to medium zucchini (6-8 inches) are sweetest and most tender
• Store in the fridge - Keep zucchini in the crisper drawer in a plastic bag. They last about 5-7 days.
• Don’t wash until ready to use - Moisture speeds up spoilage
• Freeze grated zucchini - If you have excess, grate and freeze in measured portions for baking

Remember, zucchini is a versatile and delicious vegetable that can absolutely be part of a low FODMAP diet. The key is measuring your portions carefully - stick to ⅓ medium zucchini or ⅔ cup, and you’ll be safely in the low FODMAP range. With proper portioning, you can enjoy all the culinary possibilities this summer squash has to offer!