If you’re following a low FODMAP diet, it can often feel like there are limited food choices available to maintain your dietary restrictions. But with some guidance, the sky is the limit for tasty meals without triggering IBS symptoms!
One particular vegetable that has gained popularity in recent years is the sweet potato – because of its delicious flavor and numerous nutritional benefits.
Have you ever asked yourself “Are sweet potatoes low FODMAP?” Well, you're not alone.
You may be surprised to find out that yes; as long as consumed in moderation they can fit into a low-FODMAP lifestyle! Read on to learn more about remaining on track while incorporating this nutritious vegetable into your favorite dishes.
What are (sweet) potatoes?
Sweet potatoes (Ipomoea batatas) are a root vegetable that grows in the warm climates of Central and South America, Asia, and Africa.
They have an oblong shape with tapered ends as well as reddish purple-brown skin on the outside and fleshy yellow/orange insides.
Sweet potatoes come in different varieties such as white, yellow, orange, and purple skins.
The orange-fleshed sweet potatoes are often referred to in the US as 'yams', not to be confused with true yams which are a different vegetable.
What makes sweet potatoes low-FODMAP?
Sweet potatoes have high FODMAP ingredients; a single medium-sized (128 gr) sweet potato contains mannitol.
Despite this high FODMAP group in sweet potatoes, eating them in moderation makes them a moderate FODMAP food and under 1/2 even low in mannitol and suitable when following a low-FODMAP diet.
Are sweet potatoes good for you?
Yes! Sweet potatoes are an excellent source of vitamins and minerals, including vitamins A, vitamin C, and vitamin B6, and potassium.
They’re also high in dietary fiber – which can help you stay full longer and maintain a healthy gut microbiome.
Sweet potato is a root vegetable that is high in natural sugars, such as glucose and sucrose. They have a low glycemic index compared to white potatoes – and therefore won’t cause a spike in blood sugar levels. This makes them an ideal choice for those with diabetes or pre-diabetes.
Are sweet potatoes low FODMAP?
Yes, sweet potato (orange flesh) is considered low FODMAP for a single ½ cup (75 gr) serving of cooked sweet potato. Having to eat larger amounts than this may trigger symptoms, so it’s best to start with a small serving and see how your body responds.
It’s important to note that if you consume larger portions, mannitol could become problematic; causing symptoms like abdominal pain, bloating, and gas.
To stick to low FODMAP amounts, aim for one serving of sweet potato at mealtimes – or add it as an occasional side dish or salad instead of a main course.
With the right guidance and meal planning, you can enjoy sweet potatoes while maintaining your low FODMAP diet! The key is to consume them in moderation and keep an eye on portion and serving size.
Can I eat the skin of sweet potatoes?
Yes! Not only is the flesh of sweet potatoes low in FODMAP, but the skin is also an excellent source of dietary fiber. So feel free to leave the skin on when serving as a side dish, roasting in your favorite vegetable medley, or mashing them up. Just remember to stick to low FODMAP and portion size and enjoy!
Do sweet potatoes contain gluten?
Sweet potatoes are naturally free from gluten and can be enjoyed by those who follow a low FODMAP and/or gluten-free diet.
How to incorporate sweet potatoes into your low-FODMAP lifestyle?
Sweet potatoes are incredibly versatile and can be used in sweet or savory dishes. You can find many tasty recipes in the Nutrive app.
10 Simple Ways to Enjoy Sweet Potatoes
Steamed sweet potato
Baked sweet potato
Chips and crisps
Sweet potato fries and wedges
Mashed sweet potato
Boiled sweet potatoes
Grilled sweet potato
Sweet potato soup
Sweet potato pie
Sweet potato salad
Sweet potatoes are an incredibly versatile vegetable that can be used in both sweet and savory dishes. With the right meal planning, you can easily incorporate them into your low to moderate FODMAP lifestyle.
Just remember to stick to low to moderate FODMAP serving sizes and enjoy all the delicious and nutritious sweet potato recipes available!
To easily find sweet potato low FODMAP recipes that don't flare-up symptoms, download the Nutrive app for iPhone or Android.
Enjoy all the delicious and nutritious recipes available while sticking to your low FODMAP diet or FODMAP intolerances.
Sweet Potato Products Are On The Rise
The popularity and taste of sweet potatoes are on the rise – and now there are even more products available for those following a low FODMAP diet. From pre-made meals to snacks, there’s something for everyone!
If you’re looking for an easy way to add some nutrition to your day, try adding some fried sweet potato chips or wedges to your meal.
For those times when you’re short on time, pre-prepared sweet potatoes are a great way to get dinner on the table in no time. Just remember to check the recipe and ingredients list – and make sure it’s low FODMAP friendly!
When shopping for sweet potatoes, look for ones that are firm and smooth. Avoid any that have blemishes or soft spots as these can indicate spoilage.
So whether you’re looking for a snack, side dish, or main meal – sweet potatoes are an excellent addition to your low FODMAP lifestyle!
What's the difference between sweet potatoes and regular potatoes?
Sweet potatoes are root vegetables, while regular potatoes are a type of tuber. Sweet potatoes have more moisture and a much sweeter flavor than regular potatoes.
They also have higher levels of vitamins A, C, and E – making them the healthier option for those following a low FODMAP diet.
Regular potatoes are lower in carbohydrates, but they do contain more starch, which can make them harder to digest. Sweet potatoes are also a low FODMAP food, so they are an excellent option for those following the diet.
When it comes to nutrition and taste, sweet potatoes come out on top! So why not give them a try today and add some additional green foods to your diet.
To conclude: Can you eat sweet potatoes on a low FODMAP diet?
In summary, sweet potato can be consumed on the low FODMAP diet as long as a low FODMAP serving size is consumed without any FODMAP stacking in the meal.
The recommended serving size of 1/2 cup (75 g) mashed or cubed sweet potato per sitting to make sure you don’t overdo it.
Sweet potatoes are low in FODMAPs and high in nutrients like vitamins A, C, and E – making them an excellent choice for those following the diet.
Enjoy all the delicious and nutritious recipes available while sticking to your low FODMAP diet! Find more inspiration for any low FODMAP recipe in the Nutrive app.