Grandma's Special Low-FODMAP Sweet Potato Casserole Recipe 2 ways; Gluten-free, Vegan (2024)

FAQs

Are sweet potatoes allowed on a low FODMAP diet? ›

Sweet potato contains fructose, a type of FODMAP, but in small amounts. It's considered a low FODMAP food, but you should consider keeping your intake to 1/2 cup (75 grams) cooked. Comparatively, yam is lower in FODMAPs. You may be able to eat larger amounts of it on a low FODMAP diet.

Eat soluble fiber instead of insoluble fiber to ease constipation without bloating or diarrhea (oats, avocados, sweet potatoes, beans, apples, broccoli, carrots). Try ginger, peppermint or chamomile, which may improve various digestion issues.

Consuming sweet potatoes in excess can result in sweet potato side effects such as Vitamin A toxicity, which is manifested in skin rashes and headaches. Due to high fibre content, excess intake of sweet potatoes can result in bloating, stomach pain and diarrhoea.

Yes! Potatoes are low FODMAP. Monash has listed white and purple unpeeled potatoes as being low FODMAP in serves of up to 500g per person. However, there is no moderate threshold specified and other websites suggest that white fleshed potatoes are FODMAP free.

This root vegetable also contains mannitol, a type of carbohydrate called sugar alcohol, or polyol. Although there is no harm in taking this carbohydrate, excess intake may be troublesome for those suffering from stomach discomfort.

Let's take a look at the FODMAP friendly amounts in fresh tomatoes: Common tomato - these are often found all year round and are a staple ingredient in many households. Half a small tomato (65g) is considered low FODMAP, but once you hit over 75g, they do become moderate to high FODMAP.

Ideally, IBS sufferers should opt for alternative breakfast foods to cereals. These could include oats, eggs and kefir yoghurt. The aim is to nurture the gut microbiome and work out what our individual food triggers are.

Sweet potato intolerance

However, sweet potato contains a type of sugar called mannitol that can cause stomach pain, trigger bloating, and diarrhoea. Frequent symptoms after eating sweet potato might suggest that you are intolerant to foods that contain mannitol.

Who should avoid sweet potatoes? ›

People with kidney problems must avoid eating sweet potatoes because an improper functioning kidney cannot remove potassium from their body, causing high potassium levels that can be harmful to them. Sweet potatoes contain high amounts of oxalates that may increase the risk of calcium-oxalate kidney stones.

Examples of low FODMAP vegetables include carrots, bell peppers, cucumbers, eggplant, green beans, lettuce, tomatoes, zucchini, broccoli, and more. To see a larger list of low FODMAP vegetables, download the Low FODMAP Diet and Food List PDF.

Are pickles low FODMAP? Yes and no. Pickled cucumbers are low FODMAP, unlike some other pickled vegetables whose FODMAP content changes drastically, according to Monash. However, it depends on whether the cucumbers are pickled with a high FODMAP ingredient, such as garlic.

Greek yogurt is made by straining yogurt, creating a thicker and creamier texture. This process removes whey and most lactose, making Greek yogurt lower in lactose and low FODMAP at 23g, as per Monash (3).

Sweet potatoes are low FODMAP in servings of ½ cup (75g) per meal, according to the Monash University FODMAP Diet App. Once you hit a ⅔ cup (100g) serving, it's moderate in FODMAPs. More specifically, it contains moderate amounts of the polyol mannitol. A large serving of ¾ cup (112g) is considered high FODMAP.

Fortunately, sweet potatoes do fit into the low FODMAP diet, and just like many other vegetables, it's all about portion size. A low FODMAP serving size of sweet potatoes is ½ cup and a slightly larger portion of ¾ cup pushes the mannitol load into a moderate zone.

Gastrointestinal Health

Along with anti-inflammatory properties, sweet potatoes have plenty of gut-friendly fiber, especially if you eat the skin. They are a mixture of soluble fiber, which can lower cholesterol and balance glucose, and insoluble fiber, which helps keep your bowels healthy and regular.

High FODMAP foods that you should avoid include:

Fructans: Rye and Wheat, asparagus, broccoli, cabbage, onions, garlic. Galactans: Legumes, such as beans (including baked beans), lentils, chickpeas, and soybeans.