Every year when autumn arrives, pumpkins suddenly become impossible to miss.
They are sitting proudly in supermarkets, end up outside people’s houses having been carved into Halloween decorations and appearing everywhere from cosy autumn recipes to the infamous pumpkin spiced latte.
And while I absolutely love a good pumpkin carving (because who doesn’t enjoy a little bit of seasonal fun?), I think pumpkins (particularly in the UK) often get overlooked as an actual food. Most people think of them as something you carve, not something you cook.
But pumpkin deserves a place on your plate, too. From warming soups and curries to delicious baked treats. Yes, including cookies! There is so much more to it than a Halloween face.
It’s versatile, nutritious and often overlooked, which is exactly why I wanted pumpkin to be our IBS Freedom Food of the Month!
Sadly, one of the biggest things I see with people who have IBS is that they slowly lose confidence around food. They start avoiding more and more things because they are worried about flare-ups. They stop enjoying meals out, question every ingredient and become afraid of trying foods they used to love. And after a while, eating can start to feel like a constant worry.
“What can I eat?”
“What will upset my gut?”
“Is this food bad for my IBS?”
“Will it make things worse…?”
When you have experienced bloating, stomach pain or unpredictable digestion, it makes sense that you want to find answers. But the answer is not always removing another food. A big part of improving your relationship with food is learning to understand your own body rather than living by a never-ending list of things you should avoid.
And pumpkin is actually a perfect example of this. It is a food that can provide lots of nutritional benefits – but like everything with IBS, how your body responds is personal.
Pumpkin or squash… what’s the difference?
This is something that often causes confusion. Are pumpkin and squash the same thing?
Well, technically, pumpkin is a type of squash. The squash family includes lots of different varieties, including pumpkin, butternut squash, kabocha squash and other winter squashes. The names can also become a little confusing depending on where you live.
In the UK, when we think of pumpkin, most of us picture the large orange pumpkins used for Halloween. Squash usually refers to the varieties we are more likely to cook with, such as butternut squash. In other countries, particularly the USA, the word pumpkin is often used more broadly for different types of winter squash.
So a pumpkin is a squash, but not every squash is a pumpkin. Confusing? Absolutely. But is it important? Not really…
Nutritionally they are very similar. They contain fiber, vitamins, minerals and antioxidants, although the exact nutrients can vary depending on the variety.
From an IBS perspective, the most important thing is not whether something is called pumpkin or squash. What matters is the type of pumpkin or squash, how it is prepared, the portion you eat and how YOUR gut responds.
Why pumpkin can be really good for your gut…
Pumpkin is one of those foods that looks fairly unassuming but actually packs quite a nutritional punch. Its beautiful orange colour comes from beta-carotene, which the body converts into vitamin A. Vitamin A plays an important role in supporting healthy skin, normal immune function and vision.
Pumpkin also contains vitamin C, vitamin E, potassium and fiber.
The fiber content is particularly interesting when we talk about digestion because it helps support healthy bowel movements and stool consistency, which can be especially useful for people who struggle with constipation or irregularity.
But when it comes to IBS, fiber is not always as simple as “just eat more”.
The type of fiber, the amount you are eating and how your gut is currently behaving all matter. I see this quite often with clients who decide they are going to improve their digestion, so they suddenly add loads of fiber-rich foods, raw veg, seeds and supplements, only to find that their bloating and discomfort actually get worse.
The problem is not that it is bad. Fiber is important. It is about finding the right type and amount for YOUR body.
If you want to understand more about why it can sometimes worsen bloating and digestive symptoms, you can read Fiber and IBS: Could Fiber Be Causing Your Bloating?
Is pumpkin suitable if you have IBS?
This is where things become a little more down to each individual.
Pumpkin can absolutely be included in a healthy diet for many people with IBS. However, whether it works well for you will depend on your own tolerance. Some people can enjoy pumpkin regularly without any problems, while others may notice that larger portions do not agree with them.
And this is something I always encourage my clients to pay attention to. A food being nutritious does not automatically mean your body will respond perfectly to unlimited amounts of it. Likewise, experiencing symptoms after eating something does not always mean that food is the problem forever.
There are so many things that can influence how your gut behaves. Stress levels, sleep, hormones, medications, eating patterns and your overall lifestyle can all play a part.
This is also why I think it is important to understand the difference between a food intolerance and simply having symptoms after eating something. A reaction does not always mean that a food needs to be removed forever. If you want to understand more about food intolerance and how it can relate to IBS symptoms, you can read IBS and Food Intolerances vs Allergies
What about FODMAPs?
Now, this is where things usually get a little bit confusing.
Pumpkin does contain FODMAPs, but the amount depends on the variety, how it is prepared and, importantly, the portion size. And this is exactly why I do not believe managing your IBS should simply become a case of following a strict list of foods you are allowed or not allowed to eat.
The low FODMAP diet can be a useful tool for some people in certain situations – but I do not support people staying on a highly restrictive version of it long term without understanding their own gut.
Because removing more and more foods is not the same as fixing the problem.
In fact, I often see people arrive having already removed gluten, dairy, garlic, onions, cruciferous veg, whole grains and half their favourite foods because they are trying so hard to control their symptoms. And yet they still do not actually understand why their gut is reacting.
If you have found yourself restricting more and more foods in an attempt to control symptoms, read Why is the Low FODMAP Diet so complicated? before taking even more food off your plate.
Pumpkin is a perfect example of why individual tolerance matters. Some varieties and smaller portions may work beautifully for one person, while another person may find they need to be more mindful of the amount they eat.
Instead of asking: “Is pumpkin low FODMAP?”
A better question is: “How does pumpkin work for MY body?”
This is exactly what we focus on inside The IBS Freedom Method. Rather than creating another list of foods to fear, we look at your symptoms, your history and your individual triggers so you can understand your gut and rebuild confidence around food.
How to enjoy pumpkin without making your gut upset
One of the reasons I love pumpkin is because it is so versatile. It can be used in savoury meals, sweet recipes, drinks and snacks. And personally, I love foods that are simple. You do not need a complicated recipe with twenty different ingredients to create something nourishing.
Sometimes the simplest meals are the ones your body appreciates most. If you are introducing pumpkin into your diet, start with a sensible portion and pay attention to how you feel afterwards. Not just immediately after eating, but over the next few hours as well.
Your body is always giving you information. The important part is learning how to listen without becoming fearful of food.
My favourite pumpkin recipes for autumn
If you fancy giving pumpkin a go, here are a few of my favourite ways to enjoy it:
This is one of my favourite autumn recipes. There is something very comforting about a warm bowl of homemade soup when the weather starts getting colder. I love keeping this recipe simple because pumpkin already provides a naturally creamy texture and plenty of flavour.
This is such a lovely autumn drink. I love using leftover cooked pumpkin from another recipe and turning it into something completely different.
These are perfect for cosy evenings. One thing I always want people to remember is that food is not ONLY about nutrition. Food is also about enjoyment. It is about sitting down with a cup of tea, sharing something with family or enjoying a treat without immediately feeling guilty afterwards.
Of course, we cannot talk about pumpkin without mentioning pumpkin pie! It is one of those classic autumn recipes that people look forward to every year.
What I have learned from working with my clients
Over the years, one of the biggest things I have learnt is that there is no single perfect IBS diet. There is no one food list that will magically fix everyone’s symptoms.
The reason is simple. Everyone’s body is different.
The foods that make one person feel amazing may not have the same effect on someone else. This is why understanding your own symptoms, your own patterns and your own triggers is so important.
Inside The IBS Freedom Method, this is exactly what we work on.
Rather than simply giving you another list of foods to avoid, we focus on helping you understand your gut, rebuild confidence around food and create habits that actually fit into your life. Because the aim is not to become better at avoiding food. The aim is to feel comfortable enjoying food again.
IBS affects far more than just your digestion. It can change the way you plan your days, socialise, travel and even think about food. If you feel like your gut has started controlling more areas of your life than you would like, you may also find The Hidden Cost of Living with IBS… helpful.
Need help understanding your IBS?
If you are struggling with bloating, constipation, food reactions or feeling overwhelmed by what your body needs, you do not need to figure it all out alone. Book a Free Gut Health Call and we can chat through your symptoms, what you have already tried and what may be keeping you stuck.
About Helen Jane
Helen Jane is a qualified Nutritional Therapist and IBS Coach with over 11 years of experience helping people reduce IBS, bloating, food intolerances, digestive discomfort and low energy through practical nutrition and lifestyle changes. As founder of Your IBS Freedom, she specialises in helping people improve gut health naturally using food as medicine, without restrictive fad diets or unnecessary overwhelm, supporting clients across the UK, Europe and the USA. My Reviews
Disclaimer
This blog is for educational purposes only and is not a substitute for personalised medical advice, diagnosis or treatment from your GP or healthcare professional.
