Hello Reader,

Even as the weather begins to warm in some areas, winter is still a great time to enjoy seasonal produce that’s both nutrient-dense and gut-friendly. Choosing low-FODMAP fruits and vegetables can help support digestion while keeping meals flavorful and satisfying. Here’s your guide to winter’s best IBS-friendly produce and easy meal ideas!

Low-FODMAP Winter Vegetables to Enjoy:

Kale – A powerhouse of vitamins A, C, and K

Carrots – Perfect roasted, in stews, or as a crunchy snack with low-FODMAP hummus

Potatoes – Ideal for creamy mashed potatoes or crispy oven-roasted wedges

Parsnips – Slightly sweet and nutty, great for soups or roasting

Turnips – An underrated root veggie that’s delicious mashed or roasted

Low FODMAP Seasonal Fruits

Clementines – A portable, vitamin-packed snack

Kiwi – High in fiber and prebiotics to support gut health

Pomegranate – Adds a burst of flavor to salads and yogurt (in small portions)

Winter Meal Prep Tips

Batch-roast vegetables – Roast a mix of low-FODMAP veggies for easy sides throughout the week. Try pairing them with fresh kale and a homemade dressing made of apple cider vinegar, Dijon mustard, honey, and olive oil.

Stock up on quick snacks – Keep peeled carrots and clementines in the fridge for easy, gut-friendly bites.

Balance meals with protein – Pair starchy veggies like potatoes with lean proteins to create well-rounded, digestion-friendly meals.

IBS Friendly Winter Recipes

Roasted Root Vegetables with Kale Ingredients:

• 1 large potato, cubed
• 1 parsnip, sliced
• 2 turnips, cubed
• 1 bunch of kale
• Olive oil
• salt
• pepper
• Garlic-infused oil

Instructions:

Preheat the oven to 400°F. Toss potatoes, parsnips, and turnips in olive oil, salt, and pepper. Roast for 25-30 minutes, stirring halfway through. In the last 5 minutes, sauté kale in garlic-infused oil until wilted. Serve roasted veggies topped with sautéed kale.

Creamy Potato & Carrot Soup Ingredients:

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• 2 large potatoes, peeled and diced
• 4 carrots, peeled and sliced
• 1 tbsp garlic-infused oil
• 3 cups low-sodium vegetable broth
• Salt and pepper to taste
• ½ cup lactose-free cream or coconut milk

Instructions:

Heat garlic-infused oil in a large pot. Add potatoes and carrots, cooking for 5-7 minutes. Add broth, salt, and pepper, then bring to a boil. Reduce heat and simmer for 20+ minutes until tender. Use an immersion blender to blend the soup until smooth. Stir in lactose-free cream or coconut milk before serving.

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Kiwi & Pomegranate Salad with Grilled Chicken Ingredients:

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• 2 kiwis, peeled and sliced
• 1/4 cup pomegranate seeds
• ¼ cup spinach or kale leaves
• 1 tbsp balsamic vinegar
• 1 tsp olive oil
• 1 tsp honey
• Grilled chicken (optional for protein)

Instructions:

Combine kiwis, pomegranate seeds, and spinach/kale in a bowl. Drizzle with balsamic vinegar, olive oil, and honey, then toss gently to coat. Serve alone or with grilled chicken for a balanced meal.

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By focusing on fresh, seasonal, and low-FODMAP ingredients, you can enjoy winter flavors without digestive discomfort. Try these recipes and meal prep tips to keep your gut happy all season long! 😊

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In good health,

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Cari