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.

Remember, red and yellow potatoes are low in FODMAPs as well, so don't feel like you have to limit yourself to white potatoes. And if you're looking to add a little extra flavor to your favorite potato dishes, consider keeping the skin on!

75 grams or 1/2 cup of sweet potatoes is low FODMAP. Both sweet potatoes with brown-reddish skin and orange flesh and sweet potatoes with purple skin and yellow flesh can be eaten on the low FODMAP diet.

Yes! – While the Low FODMAP diet is not a gluten-free diet per se, all-purpose flour is derived from wheat and wheat contains fructans, which are a FODMAP. This is why so many Low FODMAP baked goods recommend gluten-free flour.

Peanut Butter is Low in FODMAPS

While almonds, cashews, and pistachios are fairly high in FODMAPs, peanuts, pecans, and walnuts are considered low FODMAP foods. This is because peanuts are technically part of the legume family, they're safe for a low FODMAP diet.

Low FODMAP foods to enjoy instead include:

Fruit: Bananas, blueberries, cantaloupe, grapefruit, honeydew, kiwi, lemon, lime, oranges, and strawberries. Vegetables: Bamboo shoots, bean sprouts, bok choy, carrots, chives, cucumbers, eggplant, ginger, lettuce, olives, parsnips, potatoes, spring onions, and turnips.

There are some other foods like potatoes, rice, carrots, bean sprouts, blueberries, Japanese/Kabocha/Kent squash, cucumber, parsnip, lettuce, oyster mushrooms, hard cheese (like cheddar and colby), choy sum, collard greens, swiss chard and silverbeet that remain low FODMAP in large serving sizes.

​Stomach discomfort

Although there is no harm in taking this carbohydrate, excess intake may be troublesome for those suffering from stomach discomfort. Having excessive sweet potatoes when suffering from stomach discomfort may lead to diarrhea, stomach aches, and bloating.

Sweet potato

Starch is a type of carbohydrate that is digested very slowly, which can lead to the production of more gas in the large intestine. Learn more about the symptoms of gas and how they can present.

Unripe bananas are low in FODMAPS and therefore a better choice for people with IBS — although they're not as sweet or soft as ripe bananas. However, as bananas ripen, they accumulate a type of FODMAP called oligofructans. Therefore, ripe bananas are considered a high FODMAP food (6, 7 ).

What sweets can I eat on low FODMAP? ›

Many old-fashioned lollipops are fine, as are small “fun size” chocolates. Gummy candies, from bears to Swedish fish are okay, too. Even the sour kind of gummy candies can be low FODMAP - but always check labels! Many hard candies, such as Jolly Ranchers, are low FODMAP candy as are many peanut butter cups.

The following flours are high in FODMAPs: amaranth, wheat, chestnut, spelt, kamut, lupin, coconut, spelt, barley, and rye. The following flours are low in FODMAPs: corn, millet, quinoa, rice, buckwheat, sorghum, and teff. If you follow a low-FODMAP diet, it would therefore be best to prioritize these types of flour.

For individuals following a low-FODMAP diet, moderate serving sizes of up to 1 tablespoon of butter are generally well-tolerated and can be safely included without triggering symptoms of irritable bowel syndrome (IBS).

Sweet potato

Sweet potatoes can cause gas because they are a rich in starch. Starch is a type of carbohydrate that is digested very slowly, which can lead to the production of more gas in the large intestine. Learn more about the symptoms of gas and how they can present.

Other tips for managing IBS symptoms

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.

Instead, base your meals around low FODMAP foods such as: Eggs and meat. Certain cheeses such as brie, Camembert, cheddar and feta. Almond milk.