Fall is here, and I have to admit, it’s my favorite season. I love the crisp mornings, colorful leaves, cozy sweaters, and, of course, all the delicious fall flavors. Pumpkin everything, warm spices, maple, and seasonal fruits and vegetables make this time of year especially fun for food lovers. And the good news? Pumpkin itself can be a low FODMAP food in an appropriate serving size.
But if you’re following a low FODMAP diet, navigating the seasonal foods at the grocery store can sometimes feel a little tricky. A product may sound perfectly autumnal, but a closer look at the ingredient list can reveal ingredients that may be problematic for people with IBS.
As a registered dietitian specializing in IBS and someone who loves good food, I’m always looking for ways my clients can enjoy the foods they love while also being mindful of their digestive symptoms.
That’s why I headed to Trader Joe’s to look for some of my favorite low FODMAP Trader Joe’s fall finds.
In this guide, I’ll share seasonal fruits and vegetables, baking products, beverages, and fun fall treats to look for at Trader Joe’s. Plus, a few tips for navigating seasonal products when you’re following a low FODMAP diet.
Updated for Fall 2026: Trader Joe’s seasonal selection changes from year to year, and products may vary by store and availability. I’ve updated this list with current fall finds and removed products that are no longer part of my recommendations. Always check the ingredient list and serving size on the package you purchase.
Pumpkin and More: Low FODMAP Fall Finds at Trader Joe’s
If you visit a farmers market in September or October, you can tell that the season is changing. Summer fruits and vegetables start making room for fall favorites.
Some classic fall foods – including apples, pears, persimmons, artichokes, Brussels sprouts – can be high in FODMAPs at certain serving sizes and may not be appropriate during the elimination phase of a low FODMAP diet.
But that doesn’t mean you have to miss out on the flavors of fall.
In fact, there are plenty of fruits, vegetables, and seasonal products that can fit into a low FODMAP way of eating. Here are some of the Trader Joe’s finds I look for during pumpkin season.
1. Low FODMAP Fall Vegetables (It’s not just pumpkin!)
Arugula
Arugula is one of my favorite ways to add a peppery bite to a fall meal. Try it as a sandwich add-in, toss it into a salad, or use it as a pizza topping.
Kale
Once the weather gets cooler, I start craving soup – and kale is an easy way to add some color and nutrition.
Try stirring a handful of chopped kale into your favorite soup toward the end of cooking so it stays bright and slightly crisp.
Shredded cabbage
Shredded cabbage is another versatile fall staple. Use it to make a simple slaw, add it to tacos, or pile some on top of chili for a little crunch.
As always, keep serving size in mind when you’re following a low FODMAP diet.
Butternut squash and other winter squash
Fall wouldn’t be fall without winter squash.
Trader Joe’s often makes it especially easy to enjoy these vegetables with pre-cut options. I love cubing squash and roasting it with olive oil, thyme, salt, and pepper.
Try my recipe for Low FODMAP Roasted Delicata Squash.
Tip: FODMAP content can vary considerably by type of squash and serving size, so check the current Monash FODMAP app for the most up-to-date serving information rather than assuming that every winter squash is interchangeable.
Parsnips and sweet potatoes
These are two more great options for cozy fall meals.
Roast them on their own or combine them with other low FODMAP root vegetables such as carrots, potatoes, or rutabaga for an easy sheet-pan side dish.
Try my recipe Herb Roasted Vegetables: A Low FODMAP Rainbow of Roots.tables
2. Fall Fruits to Look For at Trader Joe’s
Passion fruit
Passion fruit has an intense sweet-tart flavor that makes even a simple breakfast feel special.
Try scooping the pulp over lactose-free yogurt or adding it to a smoothie.
Pomegranate seeds
Pomegranate seeds are one of my favorite ways to add a pop of color and flavor to fall meals.
Sprinkle them over oatmeal, lactose-free yogurt, or a salad for a little crunch.
Remember: Even foods that are considered low FODMAP are not necessarily unlimited. Serving size matters, so use the Monash FODMAP app as your guide.
3. Pumpkin & other Low FODMAP Baking Products & Fall Treats
This is the section I get most excited about because Trader Joe’s really leans into pumpkin season.
Canned pumpkin
Canned pumpkin is incredibly versatile. Use it in oatmeal, smoothies, baked goods, or my Low FODMAP Pumpkin Spice Muffins.
And don’t forget that pumpkin isn’t just for dessert. You can also use it in savory dishes such as soups, sauces, and pasta dishes.
Gluten-Free Pumpkin Bread & Muffin Mix
If you want the flavor of homemade pumpkin bread without starting from scratch, a gluten-free pumpkin baking mix can be a convenient option.
Just remember that gluten-free does not automatically mean low FODMAP. Always check the current ingredient list and consider the serving size.
Gluten-Free Pumpkin Spice Bagels
Pumpkin spice bagels are a fun way to bring some fall flavor to breakfast.
Try one toasted with almond butter or tahini (in low FODMAP portions), or alongside eggs for a more substantial meal.
Pumpkin Overnight Oats
Sweetened with a small amount of dates and made creamy with almond butter, these Pumpkin Overnight Oats make a delicious fall-inspired breakfast or snack. A hint of cinnamon and nutmeg gives them that quintessential cozy fall flavor.
The oats and dates also provide fiber, making this a satisfying option to help support regularity.
4. Cozy Fall Beverages
Pumpkin Oat Beverage
A pumpkin-flavored oat beverage can make it easy to enjoy a seasonal coffee at home.
Use it to make your own pumpkin spice latte by adding your favorite coffee. Serving size matters, so use it in moderate portions.
Pumpkin Spice Coffee
If you love pumpkin spice but don’t want to buy a complicated coffee drink, seasonal pumpkin spice coffee can be an easy way to get those fall flavors at home.
And making your coffee yourself gives you more control over the ingredients and portion size.
5. Fun Low FODMAP Fall Finds
Not everything needs to be a vegetable!
Here are a few seasonal Trader Joe’s products that can add some fun to your fall meals and snacks.
Pumpkin Tortilla Chips
These are a fun combination of sweet and salty and make an easy snack or appetizer. Pair them with your favorite low FODMAP dip.
Sweet & Savory Pumpkin Spread
A seasonal pumpkin spread can be a fun addition to an appetizer board. Try it alongside a hard cheese and your favorite gluten-free crackers.
Maple Butter
Maple butter is essentially a thick, spreadable maple treat – and it’s delicious on toast, bagels, or your favorite low FODMAP baked goods.
Because this is a concentrated, sweet spread, portion size is especially important.
My Favorite Low FODMAP Trader Joe’s Fall Finds
If you don’t want to read through the entire list, here are a few of the fall staples I’d put at the top of my shopping list:
For cooking: Butternut squash, kale, and canned pumpkin
For breakfast: Pumpkin Overnight oats or Pumpkin spice bagels
For snacking: Pumpkin tortilla chips
For baking: Canned pumpkin and a gluten-free pumpkin baking mix
For entertaining: Pomegranate seeds, cheese, and a seasonal pumpkin spread
Of course, your own tolerance and the appropriate serving size should guide what works for you.
Tips for Shopping Low FODMAP at Trader Joe’s
If you’re a regular reader of my blog, you know that when it comes to FODMAPs, portion size matters.
One of the biggest mistakes I see is assuming that a food is either completely “low FODMAP” or completely “high FODMAP.” In reality, FODMAP content can depend on the amount you eat.
A product can contain ingredients that are considered low FODMAP in a particular serving while becoming higher in FODMAPs at a larger serving size.
1. Check the serving size
Don’t just look at the ingredient list. Pay attention to how much of the food you’re actually eating.
For fruits and vegetables, I recommend using the Monash FODMAP App for the most up-to-date information on tested foods and serving sizes.
2. Remember that gluten-free doesn’t automatically mean low FODMAP
This is especially important when shopping for breads, baked goods, and mixes.
A gluten-free product can still contain ingredients that are high in FODMAPs.
3. Read the label every time
Trader Joe’s products can change, and seasonal products may be reformulated from one year to the next.
If you bought a product last fall, don’t assume the ingredient list is identical this year.
4. Think about your entire meal
It’s also easy to accidentally stack several moderate-FODMAP foods in the same meal.
For example, a fall breakfast might include a pumpkin baked good, fruit, coffee with a flavored creamer, and a sweet spread. Even if individual ingredients appear manageable, the overall meal may not work well for you.
When you’re in the elimination phase, keep meals simple and pay attention to your portions and symptoms.
Frequently Asked Questions About Low FODMAP Trader Joe’s Fall Finds
Is pumpkin low FODMAP?
Pumpkin can be part of a low FODMAP diet, but the appropriate serving size depends on the specific type of pumpkin and the amount you’re eating. FODMAP content isn’t simply a yes-or-no characteristic of a food.
To learn more about pumpkin, winter squashes and FODMAPs, see this blogpost.
Are Trader Joe’s fall products low FODMAP?
Some Trader Joe’s fall products may fit into a low FODMAP diet, while others may not. Seasonal products often contain multiple ingredients, so you’ll need to look at the complete ingredient list and consider the serving size.
Also remember that Trader Joe’s products and formulations can change.
Is gluten-free the same as low FODMAP?
No. Gluten-free and low FODMAP are two different things.
Gluten is a protein, while FODMAPs are a group of fermentable carbohydrates. A gluten-free product can still contain high-FODMAP ingredients.
Can I eat apples on a low FODMAP diet?
Apples are considered a high-FODMAP fruit at commonly eaten serving sizes, which is why they may not fit into the elimination phase of a low FODMAP diet.
That doesn’t mean you have to give up fruit in the fall. Passion fruit, pomegranates, citrus and other options can provide plenty of seasonal variety.
What should I look for when shopping for low FODMAP foods at Trader Joe’s?
Start with simple, minimally processed foods such as appropriate servings of low-FODMAP fruits and vegetables. For packaged foods, read the entire ingredient list and pay attention to serving size.
And remember: Trader Joe’s doesn’t label its products as “low FODMAP,” so you’ll need to evaluate individual products rather than relying on a store-wide designation.
Wrapping Up Your Low FODMAP Fall at Trader Joe’s: It’s not just pumpkin!
Following a low FODMAP diet doesn’t mean you have to skip the flavors that make fall so much fun.
From roasted squash and pumpkin to pomegranate, cozy coffee, and the occasional seasonal treat, there are plenty of ways to enjoy the season while being mindful of your digestive symptoms.
The key is to remember that low FODMAP doesn’t mean unlimited FODMAP. Serving size matters, and your individual tolerance matters, too.
If you’re in the elimination phase, use the Monash FODMAP App to check current serving-size information, and remember that packaged products can change from year to year.
And most importantly, don’t feel like you have to navigate all of this alone.
As a registered dietitian specializing in IBS, my goal is to help you find a way of eating that supports your digestive health without taking the joy out of food.
If you’re struggling with IBS symptoms and want support creating a personalized plan, schedule a complimentary call with me. Together, we can work toward helping you feel more comfortable around food—and enjoy every season along the way.
Let’s work together
Book a free IBS Clarity Call today!
Published November 8, 2021. Updated, September 23, 2026.
Antonella Dewell, MS, RDN | IBS Resolution Expert
Antonella Dewell is a registered dietitian and IBS specialist based in California. She has over 2 decades of experience working in clinical research at Stanford. Since 2018, she has been running a private practice. She helps people with IBS gain real, lasting relief from IBS symptoms in just 2-4 weeks without giving up all the foods they love, so they can stop feeling anxious around food and get back to fully enjoying food and life again.
