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What is Japanese Pumpkin and is it Low FODMAP?

Last updated on Dec 8th, 2019 Authored by Alana Scott     Reviewed by Joanna Baker (APD)

Are you feeling a bit confused about what Japanese pumpkin is and wondering if it is low FODMAP? You’re not the only one! Japanese pumpkin is listed as a safe low FODMAP pumpkin in the Monash University Low FODMAP app. But what exactly is Japanese Pumpkin?

Japanese pumpkin was originally called Kabocha squash/pumpkin and this name is used in North America, UK and Japan (1 2). This type of pumpkin is also referred to as Kent pumpkin  (3). The Kabocha pumpkin is an Asian variety of winter squash from the species Cucurbita maxima (2).

  Name
  Country
Japanese Pumpkin Australia & New Zealand
Buttercup Pumpkin New Zealand
Supermarket Squash New Zealand
Kabocha Squash North America, UK & Japan
Kent Pumpkin Australia
Danhobak Korea
Fak Thong (ฟักทอง or golden squash) Thailand

(Table Information Sourced From: Exotic India, 2015; FooDB, 2015; Maangchi, 2011; Taste, 2006; Wikipedia, 2015)

Are there different varieties of Kabocha squash/Japanese pumpkin?

There are many common varieties of Kabocha squash: Ajihei, Ajihei No. 107, Ajihei No. 331, Ajihei No. 335, Cutie, Ebisu (Delica), Emiguri, and Miyako (1 2 7). Buttercup squash is a form of Kabocha based on Seiyo Kabocha (1 2).

In New Zealand, Kabocha is sold as buttercup squash or supermarket squash. Researchers have analysed the sugars in six of the Kabocha squash varieties and all varieties had positive glucose to fructose ratios. This means the squash contained more glucose than fructose and shouldn’t contain any excess fructose.

What does Kabocha squash look like?

Kabocha squash has dark green/grey knobbly-looking skin with lighter green, yellow, orange or white stripes (1 3 8). The skin is hard and has a dull-finish (1). Inside the squash has bright orange flesh (1 3 8).

What does Kabocha squash taste like?

The flesh of the kabocha squash is described as fluffy, with a strong yet sweet flavour that has texture and taste almost like cooked chestnuts (1 2 8).

Are you ready to take control of your gut symptoms?

YES I WANT TOO!

No thanks, my gut is perfect.

What serving size is low FODMAP?

According to the Monash Low FODMAP Diet App, Japanese pumpkin is low FODMAP and can be eaten freely.

How do you choose a Kabocha squash?

Choose a Kabocha squash that has hard thick skin and is heavy for its size. Avoid any squash that has soft patches or cracks in the skin as these can mean the squash is old or contaminated with bacteria.

Store the whole Kabocha in a cool dark place. Once you cut the squash you need to deseed and store it in the fridge – it will last up to a week.

Final Thoughts

Japanese pumpkin or Kabocha is a delicious low FODMAP veggie that can be used in soups, stir-fries, risottos, pizza, and even desserts. It is definitely one of my favourite low FODMAP veggies. Happy cooking!

Author: Alana Scott

In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read More

Professional Reviewer: Joanna Baker (APD)

Joanna is a foodie, an accredited practising dietitian and a registered nurse, who is passionate about digestive health. She now works exclusively in IBS and food intolerance in her Melbourne based private practice Everyday Nutrition. Joanna works alon... Read More

SHOW REFERENCES

1. Wikipedia. Kabocha. Wikipedia. 2015-05-11. Retrieved from:http://en.wikipedia.org/wiki/Kabocha. Retrieved on: 2015-05-11. (Archived by WebCite® at http://www.webcitation.org/6YRPDbMO7)

2. FooDB. Japanese pumpkin. FooDB. 2015. Retrieved from:http://foodb.ca/foods/918. Retieved on: 2015-05-11. (Archived by WebCite® at http://www.webcitation.org/6YROrjZDn)

3. Taste. Pumpkin. Taste.com.au. 2006. Retrieved from:http://www.taste.com.au/how+to/articles/455/pumpkin. Retrieved on: 2015-05-11. (Archived by WebCite® at http://www.webcitation.org/6YRPQBakA)

4. Exotic India. Pompoen Kabocha. Exotic India. 2015. Retrieved from:http://exoticindias.com/product.php?ReferenceN=FOOEXOFREEGEES0001&Categories=Food%2FSpices%2FDrinks&Subcategories=Exotic+fresh+vegetables%2Ffruits. Retrieved on: 2015-05-10. (Archived by WebCite® at http://www.webcitation.org/6YQn6QWrf)

5. Maangchi. Kabocha. Maangchi. 2011-10-16. Retrieved from:http://www.maangchi.com/ingredient/danhobak. Retrieved on:2015-05-10. (Archived by WebCite® at http://www.webcitation.org/6YQmNPzlq)

6. Monash University App.  Food Guide. The Monash University Low FODMAP Diet App. 2014: Edition 4. Date retrieved: 2015-03-05. Retrieved from :http://www.med.monash.edu/cecs/gastro/fodmap/iphone-app.html. Accessed: 2015-03-05. (Archived by WebCite® at http://www.webcitation.org/6Wog73c8B)

7. Cumarasamya, R., Corriganb, V., Hurstb, P., & Bendallb, M. Cultivar differences in New Zealand “ Kabocha ” (buttercup squash, Cucurbita maxima). New Zealand Journal of Crop and Horticultural Science. 2002: Volume 30: Issue 3. 197-208. Retrieved from:http://www.tandfonline.com/doi/abs/10.1080/01140671.2002.9514215#.VVBp_hfhFDE. Retrieved on: 2015-05-11. (Archived by WebCite® at http://www.webcitation.org/6YRQb5Cn4)

8. Hyman C. Food Ingredients: Squash. BBC. 2015. Retrieved from:http://www.bbc.co.uk/food/squash. Retrieved on: 2015-05-11. (Archived by WebCite® at http://www.webcitation.org/6YRQ7WZP7)

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FYI the dried fruit I've used in the recipe has a low FODMAP serving size so you can enjoy these in the first phase of the low FODMAP diet.

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Sunshine tahini dressing:
1 tsp garlic infused oil
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Place in a jar and shake until well combined.

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1 serve 👇

🍓140 g (1 cup)fresh or frozen strawberries
🍓60 g (1/4 cup)stewed rhubarb
🍓250 ml (1 cup) low FODMAP milk 
🍓2 tsp pure maple syrup (add to taste) 
🍓1/2 tsp vanilla essence
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METHOD
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