Can I have butternut squash on the FODMAP diet?

November 25, 2025 •

3 min read

According to testing by Monash University, butternut squash is only considered low-FODMAP in specific, small portions. This means that while you can enjoy it, careful portion control is essential to avoid triggering symptoms on the FODMAP diet. Understanding the precise serving size is key to incorporating this nutritious vegetable safely into your meals.

Quick Summary

Butternut squash is a limited low-FODMAP food, meaning it is safe to eat in small, controlled portions. The FODMAP content increases with larger servings, so proper measurement is crucial. Key aspects of including butternut squash involve understanding its fructan and fructose levels, noting the difference between cooked and raw servings, and practicing effective portioning for symptom management.

Key Points

Portion Control is Key: On the FODMAP diet, butternut squash is only low-FODMAP in small, controlled portions of approximately 1/4 cup (45g) cooked, according to Monash University.
FODMAPs Increase with Portion Size: The FODMAP content, specifically fructans and fructose, increases with larger servings of butternut squash, which can trigger symptoms in sensitive individuals.
Use a Kitchen Scale: A kitchen scale is a highly effective tool for accurately measuring your butternut squash portion and staying within the safe limit during the elimination phase.
Cooked vs. Raw Matters: FODMAP ratings can differ based on preparation. It is important to note that the safe serving size refers to cooked butternut squash.
Consider Alternative Squash Varieties: If you desire larger portions of squash, options like spaghetti squash and kabocha squash have higher low-FODMAP serving sizes.
Boost Nutrition in a Safe Way: Even a small portion of butternut squash can provide a good source of vitamins A and C, antioxidants, and fiber.
Flavor with Low-FODMAP Ingredients: To enhance the flavor of your butternut squash dishes, use low-FODMAP herbs and spices like rosemary, thyme, cinnamon, and nutmeg, avoiding high-FODMAP garlic and onion powders.

Understanding the FODMAP Content of Butternut Squash

Butternut squash is a beloved autumn and winter vegetable, known for its sweet, nutty flavor and versatility. However, its place on a Low FODMAP diet requires careful attention. FODMAP, which stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols, are types of carbohydrates that can cause digestive issues for sensitive individuals, such as those with Irritable Bowel Syndrome (IBS). Butternut squash contains fructans and fructose, which are types of FODMAPs that increase in concentration with larger serving sizes.

The Importance of Portion Control

For those on the elimination phase of the FODMAP diet, portion control is not just a suggestion—it's a requirement for symptom management. According to Monash University, the institution that pioneered the FODMAP diet, a safe, low-FODMAP serving of cooked butternut squash is approximately 1/4 cup (or 45g). This smaller quantity allows you to enjoy the flavor and nutrients of the squash without crossing the threshold into moderate or high FODMAP territory.

What Happens When You Eat Too Much?

Consuming a serving larger than the recommended low-FODMAP amount can quickly increase the load of fructans and fructose, potentially causing gastrointestinal distress. Symptoms can include bloating, gas, abdominal pain, and changes in bowel habits, which the diet is designed to avoid. For this reason, a kitchen scale can be an invaluable tool to ensure you stay within the safe portion size, especially during the restrictive elimination phase of the diet.

Comparing Different Squash Varieties on a FODMAP Diet

Not all squash varieties are created equal when it comes to their FODMAP content. Understanding the differences can help you make more informed choices.


Squash Type	Low FODMAP Serving (Monash University)	Key FODMAP(s) at Higher Servings	Notes
Butternut Squash (Cooked)	1/4 cup (45g)	Fructans and Fructose	Portion control is critical. Avoid larger amounts.
Spaghetti Squash (Cooked)	1/2 cup (75g)	Fructans	Often tolerated better than butternut squash. Excellent pasta alternative.
Kabocha Squash (Cooked)	1/2 cup (75g)	Fructans	Very versatile and can be used in soups or roasted.
Zucchini (Raw/Cooked)	1/3 cup (65g)	Fructans and Sorbitol	Be mindful of portions as FODMAPs increase slightly with larger amounts.
Acorn Squash	No specific low FODMAP serving listed	Generally considered high	Proceed with caution during the elimination phase.

Smart Ways to Prepare Butternut Squash on a Low FODMAP Diet

Cooking butternut squash can be a delightful experience, even with portion limitations. Here are some ideas and techniques to make the most of your low-FODMAP serving:

Roasted Butternut Squash: Cut into small cubes, toss with a low-FODMAP oil like olive oil, and season with herbs such as thyme, rosemary, and sage instead of high-FODMAP onion or garlic powder.
Butternut Squash Soup: Use your 1/4 cup portion as a flavorful base for a blended soup. Combine it with low-FODMAP vegetable broth, carrots, and potatoes for a creamy texture and rich flavor.
Adding to Salads: Roast small cubes of butternut squash and add them to a green salad with other low-FODMAP vegetables, nuts, and a simple vinaigrette. This allows for a boost of flavor without overdoing the portion.
Butternut Squash Mash: Create a simple side dish by mashing the cooked squash with a little lactose-free butter or coconut oil and a sprinkle of cinnamon or nutmeg for a touch of sweetness.

The Nutritional Upside of Butternut Squash

Even in small portions, butternut squash provides a significant nutritional boost. It is an excellent source of beta-carotene, which the body converts to vitamin A, and is rich in vitamin C. It also contains dietary fiber, which is beneficial for digestion, and minerals like potassium and magnesium, which support heart health. Incorporating a controlled serving of butternut squash helps add variety and nutrients to the low-FODMAP diet.

Conclusion: Enjoying Butternut Squash with Confidence

So, can you have butternut squash on the FODMAP diet? The answer is a resounding 'yes,' but with the caveat of strict portion control. By adhering to the low-FODMAP serving size recommended by Monash University—1/4 cup (45g) cooked—you can enjoy this delicious and nutritious vegetable without risking digestive symptoms. Using careful measurement and creative cooking techniques, you can make butternut squash a welcome addition to your meal plan. For the most detailed and up-to-date information on food fodmap levels, always refer to the Monash University FODMAP Diet App.

Disclaimer: The information provided is for educational purposes only. Always consult a healthcare professional, such as a registered dietitian, for personalized dietary advice, especially when managing conditions like IBS.

Frequently Asked Questions

According to Monash University, the safe low-FODMAP serving size for cooked butternut squash is 1/4 cup, or approximately 45 grams.

Butternut squash contains fructans and fructose. The concentration of these FODMAPs increases with larger portion sizes.

Yes, testing shows different FODMAP content for raw and cooked preparations. The standard low-FODMAP recommendations are usually based on cooked servings.

Yes, during the reintroduction phase, you can test your tolerance to fructans and fructose by gradually increasing your butternut squash portion size under the guidance of a dietitian to see if you can handle more.

If you want larger servings, consider other low-FODMAP squashes like spaghetti squash or kabocha squash, both of which have larger safe portion sizes.

Yes, the FODMAP content can vary. Always check with the Monash University FODMAP App for the most accurate and current information on canned products, as processing can alter FODMAP levels.

You can add flavor using low-FODMAP herbs like sage, rosemary, or thyme, and spices such as cinnamon and nutmeg. Using a low-FODMAP infused oil, such as garlic-infused olive oil, also adds flavor without the high-FODMAP compounds.