|Spaghetti squash||FODMAP RATING|
|- 1 serve (1 cup cooked) ; 155g or 5.5 ounces||LOW|
|- 1/2 serve (1/2 cup cooked) ; 77g or 2.7 ounces||LOW|
Spaghetti squash is a type of fruit typically found in North America, Central America and can also be found in some parts of Australia. It has a yellow to orange skin, with a similar yellow to orange flesh. It is a good source of folic acid, potassium, dietary fibre and moderate source of vitamin A (Beany et al. 2002).
It is often used as a substitute for spaghetti (as its name specifies) or noodles due to the stringy nature of its flesh. It can also be used as a side vegetable dish. To cook this squash, we have boiled the whole (or portions of the large fruit) for 30-40 minutes. The fruit is then halved lengthwise and the flesh will come off the shell like spaghetti. It can now be served with your favourite onion- and garlic-free pasta sauce or baked in the oven with some garlic infused olive oil, salt and pepper.
Spaghetti squash has been given an overall rating of green. The serving sizes specified here are low in FODMAPs and should be tolerated by most individuals with IBS. Larger serves (≥2.5 cups)contain moderate amounts of fructans; intake should be limited.
For this blog, we have included a recipe written by one of our US dietitian collaborators, Kate Scarlata. This recipe has been analysed and is low FODMAP per serving.
Beany et al. 2002. “Production, Fruit Quality, and Nutritional Value of Spaghetti Squash”. Trends in new crops and new uses. 2002. J. Janick and A. Whipkey (eds.) ASHS Press, Alexandria, VA.
Recipe by Kate Scarlata