FODMAP food guide
Is butternut squash low FODMAP?
FODMAP score
45
Moderate
In small portions — Butternut Squash is moderate in FODMAPs. Portion size decides whether it triggers symptoms.
Low-FODMAP serving
1/4 cup diced (30g)
Becomes high FODMAP at
1/2 cup (about 60g) and above
Low at 1/4 cup; Mannitol rises in larger servings.
Seen a different rating somewhere else?+
Usually it's a portion difference, not a disagreement. This page scores butternut squash at a serving of 1/4 cup diced (30g); at 1/2 cup (about 60g) and above it belongs in the high band. A source quoting the larger serve will call it high, and one quoting the smaller will call it low — the same food, measured at two different amounts.
Based on published FODMAP research and reviewed reference data. Informational only — not medical advice. Tolerance is individual; verify with a dietitian during the elimination phase.
How much is OK?
This food's verdict depends on the serving. The bands below show where the load builds, group by group.
Mannitol
Weights are peeled, diced flesh; a normal roast-squash side is two to three times the low serve, so measure rather than eyeball.
GOS
GOS turns moderate at the same half-cup mark as mannitol, so this squash moves up on two groups at once and stacks fast with beans or lentils in the same meal.
Bands reflect published FODMAP research for typical preparations — individual tolerance varies, especially mid-reintroduction.
Go deeper
Related foods — gentlest first
Green scores are the real swaps; matching numbers are just relatives, not alternatives.