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Why Pumpkin Belongs in Your Holiday Diet

Published 9 days ago • 1 min read

Hello Reader,

Pumpkin isn’t just a fall and holiday favorite. It’s a nutrient-packed, low-FODMAP ingredient that can support gut health all year long. Here’s why it belongs in your IBS-friendly routine:

  1. Pumpkin is rich in vitamins A and C, both essential for a strong immune system. Vitamin A supports the mucosal lining of the gut, while vitamin C helps reduce inflammation and promotes collagen production.
  2. Antioxidant Power from Beta-Carotene: That vibrant orange color comes from beta-carotene, a potent antioxidant that helps protect your cells from oxidative stress (something many people with chronic digestive inflammation struggle with.)
  3. Natural Potassium for Digestive Balance: Electrolyte imbalances can worsen bloating or irregular bowel movements. Pumpkin’s potassium content supports healthy muscle function, including the muscles that move your digestive tract.
  4. Gentle Soluble Fiber for Smooth Digestion: Pumpkin provides soluble fiber that absorbs water, forming soft, easy-to-pass stools. It helps support regularity without the excessive fermentability when consumed in moderation.

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How to Use Pumpkin Without Triggering IBS

  • Choose pure pumpkin purée — skip pumpkin pie filling with added sugar and high-FODMAP spices.
  • Pair it with protein or healthy fats (like nut butter or seeds) to support stable digestion.
  • Keep portions to about ⅓ cup, which is considered low-FODMAP serving size. More than that is high in fructans.
  • Add pumpkin to smoothies, oatmeal, soups, or baked goods for extra color and gut-friendly nutrients.

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🥄 IBS-Friendly Recipe: Pumpkin Chia Pudding

  • ¼ cup pure pumpkin purée
  • ½ cup almond milk or lactose-free milk
  • 1 tbsp chia seeds
  • ½ tsp cinnamon
  • 1 tsp maple syrup

Mix all ingredients and refrigerate for at least 1 hour. Enjoy a creamy, nourishing, IBS-friendly snack!

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For other inspiration, check out this crowd pleasing Low FODMAP Friendly Pumpkin Bread Recipe.​

Pumpkin is a simple, versatile ingredient that can add flavor, comfort, and nourishment to your IBS-friendly routine. Give one of these ideas a try this week and your gut will thank you!

In Good Gut Health,

Cari

Riker Nutrition Consulting

Cari Riker, Registered Dietitian Nutritionist

Hi, I’m Cari, a registered dietitian and founder of Riker Nutrition. I help people with food intolerances, hormone imbalances, and chronic conditions like diabetes or high cholesterol take control of their health through personalized nutrition. If you’re tired of the guesswork and want simple, practical support—you're in the right place. In my emails, you can expect: ✔️ Nutrition tips tailored to your needs ✔️ Lifestyle advice to support your goals ✔️ Product recommendations I trust and use myself Whether you're managing food sensitivities, trying to balance hormones, or working toward sustainable weight goals, I’ll help you make confident, informed choices for your health—one step at a time.

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