Is Yellow Squash Low FODMAP? A Complete Guide | FODMAP Diet Tips

What is a Low FODMAP Diet?

FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols. These are all different types of short-chain carbohydrates that can be poorly absorbed in the small intestine of some people. When FODMAPs pass through to the large intestine, gut bacteria ferment them, producing gas, bloating and other digestive issues.

A low FODMAP diet aims to avoid foods high in these fermentable carbs. By reducing FODMAP intake, many people find relief from IBS symptoms like:

• Abdominal pain and cramps
• Bloating and distension
• Excess gas and flatulence
• Altered bowel habits like diarrhea or constipation

The low FODMAP diet was originally developed by researchers at Monash University in Melbourne, Australia. Many studies have now confirmed that around 70% of people with IBS see an improvement in symptoms on a low FODMAP diet.

How a Low FODMAP Diet Works

A low FODMAP diet is broken down into two phases:

1. Restriction Phase (2-6 weeks) - All high FODMAP foods are eliminated. This allows the gut time to rest and reset.
2. Reintroduction Phase - High FODMAP foods are systematically reintroduced one at a time. This helps identify personal trigger foods.

Being on a low FODMAP diet long-term is not recommended. The goal is to follow the elimination phase strictly for just a few weeks. Then you can start testing specific foods to see if you can tolerate them. This way, you end up with the least restrictive diet possible that still controls your symptoms.

What Foods Are High and Low in FODMAPs?

FODMAPs are found in a wide variety of foods:

High FODMAP Foods

• Fructose - fruits, honey, high fructose corn syrup
• Lactose - dairy products
• Fructans - wheat, garlic, onions
• Galacto-oligosaccharides (GOS) - legumes, pulses
• Polyols - sweeteners like xylitol, stone fruits

Low FODMAP Foods

• Gluten-free grains - rice, quinoa, oats
• Certain fruits - banana, blueberry, orange
• Certain vegetables - carrot, spinach, tomato
• Certain dairy - lactose-free milk, hard cheese
• Meat, fish, eggs

As you can see, it’s not always intuitive which foods are high or low FODMAP. Having guidebooks or apps that classify FODMAP content is very helpful.

What is Yellow Squash?

Yellow squash is a summer variety of squash that is very common in North America. Some other names for yellow squash include:

• Summer squash
• Crookneck squash
• Straightneck squash
• Gold squash

Yellow squash has a curved or straight elongated shape and smooth, bright yellow skin. The flesh inside is pale yellow, mild, moist and slightly juicy. It has a more tender texture and delicately sweet flavor compared to winter squashes.

Yellow squash is highly versatile and can be sautéed, grilled, baked or eaten raw. It's commonly used in everything from pasta dishes and soups to muffins and quick breads.

Nutrition Profile

One cup of raw yellow squash contains:

• Calories: 18
• Protein: 1.2 g
• Carbs: 4.4 g
• Fat: 0.1 g
• Fiber: 1.2 g
• Vitamin C: 25% RDI
• Vitamin B6: 5% RDI
• Potassium: 8% RDI
• Manganese: 7% RDI

Yellow squash is low in calories and carbs. It provides some fiber, vitamin C, vitamin B6, potassium and manganese.

Is Yellow Squash Low FODMAP?

The low FODMAP status of yellow squash is: Yes, yellow squash is low FODMAP in servings of 1/2 cup or less when raw. It can be eaten freely on a low FODMAP diet.

According to Monash University, the portions of vegetables allowed on a low FODMAP diet are:

• 1/2 cup raw
• 1 cup cooked

Based on this standard serving size, raw yellow squash is low FODMAP. Up to 1/2 cup per sitting will not provide excess fructans or GOS, the FODMAPs found in some vegetables.

The low FODMAP diet only restricts foods high in fructose when excess fructose is present alone without glucose. Even though yellow squash contains some fructose, it also provides glucose, making the fructose well absorbed.

Yellow squash is a nutrient-dense low FODMAP vegetable option. It can be used as a substitute for high FODMAP vegetables like onions and garlic.

Cooking Yellow Squash

Cooking yellow squash by steaming, sautéing, baking or grilling does not change its low FODMAP status. However, cooked yellow squash may be higher in volume when eaten. To stay low FODMAP, portions should not exceed:

• 1 cup cooked yellow squash

When eaten in appropriate portions, cooked or raw yellow squash can be part of a low FODMAP diet.

Other Low FODMAP Squash Options

In addition to yellow squash, other types of low FODMAP squashes include:

• Zucchini
• Spaghetti squash
• Acorn squash
• Butternut squash
• Pumpkin

These all fall under the category of summer and winter squashes. As long as appropriate portion sizes are followed, they can be included in a low FODMAP meal plan.

Tips for Adding Yellow Squash to a Low FODMAP Diet

Here are some helpful tips for enjoying yellow squash on a low FODMAP diet:

Watch Portion Sizes

To stay low FODMAP, keep portions of raw yellow squash under 1/2 cup per sitting. For cooked squash, have less than 1 cup.

Try New Recipes

Yellow squash is so versatile. Try it in frittatas, pastas, casseroles, soups and more. Get creative with seasonings and cooking methods.

Substitute for Onions or Garlic

Sauteéd or roasted yellow squash can provide flavor and texture in place of high FODMAP onions and garlic.

Spiralize into Noodles

Use a spiralizer to turn yellow squash into gluten-free pasta alternatives. Top with your favorite low FODMAP sauce.

Eat Raw with Dips

Dip raw yellow squash slices into hummus, tzatziki or other low FODMAP dips for an easy snack or appetizer.

Boost Nutrition

Serve yellow squash alongside other low FODMAP veggies like carrots, green beans and tomatoes for a nutritious plate.

Sample 1-Day Low FODMAP Meal Plan with Yellow Squash

Here is a sample low FODMAP meal plan incorporating yellow squash:

Breakfast

• Scrambled eggs with spinach and feta cheese
• Gluten-free toast with peanut butter
• 1/2 cup blueberries

Lunch

• Turkey sandwich on gluten-free bread with lettuce, tomato, mustard
• Carrot sticks
• 1/2 cup yellow squash salad with red bell pepper and parmesan

Dinner

• Pork chops
• 1/2 cup mashed potatoes
• 1 cup roasted green beans and yellow squash

Snacks

• 1/2 cup lactose-free yogurt with strawberries and slivered almonds
• Baby carrots
• Gluten-free crackers with hummus

This meal plan avoids high FODMAP foods and incorporates low FODMAP servings of yellow squash at lunch and dinner.

Is Yellow Squash Low FODMAP? The Bottom Line

Yellow squash is a nutrient-dense, versatile low FODMAP vegetable. Consuming 1/2 cup raw or 1 cup cooked yellow squash per sitting will not result in excess intake of FODMAPs.

Include yellow squash on your low FODMAP grocery list and get creative cooking with it. Properly portioned, yellow squash can be enjoyed freely to provide nutrition without aiding digestive symptoms.

By fully understanding yellow squash's low FODMAP status, as well as which other foods to enjoy or avoid, you will be on your way to developing a gut-friendly diet that minimizes symptoms of IBS.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.