Eating with IBS: Are Sweet Potatoes Low FODMAP?

Are you looking for a delicious and healthy food that won’t upset your gut? Look no further than sweet potatoes! These root vegetables are not only packed with vitamins and minerals, but they are also low in FODMAPs, making them a perfect choice for anyone struggling with IBS and following a low FODMAP diet. Read on to learn about the gut health benefits of sweet potato and 6 delicious and easy low FODMAP meal ideas that are based around sweet potato!

At Gut Healthy Dietitian, we know that finding tasty foods that won’t upset your stomach can be a challenge. That’s why we love sweet potatoes – they are versatile, easy to prepare, and delicious! Plus, they are loaded with health benefits that can help support your digestive health.

What are FODMAPs, and Why Do They Matter?

FODMAPs are a group of carbohydrates that can be difficult to digest for some people. When these carbs reach the large intestine undigested, they can cause symptoms such as bloating, gas, and diarrhea. For people with irritable bowel syndrome (IBS) or other digestive issues, avoiding high-FODMAP foods can be a crucial part of managing their symptoms.

Are Sweet Potatoes Low FODMAP?

But don’t worry – you don’t have to give up all your favourite foods to follow a low FODMAP diet. Sweet potatoes are one food that you can enjoy without worry. According to Monash University, a leading authority on FODMAPs, a serving size of 75g (about 1/2 cup of sweet potato) is considered low FODMAP.

Although sweet potatoes are relatively low in FODMAPs, they do contain some amounts of sorbitol and mannitol, so it is important to consider your portion size in order to avoid triggering any IBS symptoms.

It is also important to note that the preparation method of sweet potatoes can affect their FODMAP content. For example, boiling or steaming sweet potatoes can reduce their FODMAP content, while roasting or baking may increase it.

Health Benefits of Sweet Potatoes

Sweet potatoes are not only low in FODMAPs, but also packed with nutrients that are essential for good health. They are an excellent source of fiber, which is important for maintaining digestive health and promoting regularity. Sweet potatoes have prebiotic fiber which feeds our friendly gut bacteria and supports building a diverse and abundant gut microbiome. Fiber also helps to slow down digestion and keep blood sugars stable.

In addition, sweet potatoes are loaded with vitamins and minerals. They are a great source of vitamin A, which is essential for healthy skin, vision, and immune function. They also contain vitamin C, which helps support your immune system and may reduce your risk of chronic disease.

6 Delicious Low FODMAP Sweet Potato Meals You Need to Try Today!

Are you following a low FODMAP diet and craving some sweet potato goodness? Look no further! Here are 6 delicious low FODMAP sweet potato meals that you need to try today:

1. Sweet Potato and Chicken Skewers: Cut sweet potato and chicken into chunks, marinate in a mixture of low FODMAP spices and olive oil, and skewer them for a quick and easy meal that’s perfect for grilling.
2. Sweet Potato and Kale Salad: Roast sweet potato cubes in the oven, toss them with chopped kale, crumbled feta cheese, and a low FODMAP dressing made with olive oil and lemon juice. This salad is a great option for a quick and healthy lunch.
3. Sweet Potato and Black Bean Tacos: Heat up some corn tortillas and fill them with mashed sweet potato, black beans (no more than 1/4 cup), chopped tomatoes, and cilantro. Top with a low FODMAP salsa made with diced tomatoes, jalapeno peppers, and lime juice.
4. Sweet Potato Quinoa Bowl: Cook quinoa according to package directions, roast sweet potato cubes in the oven, and top with sliced avocado (no more than 1/8 avocado!), crumbled feta cheese, and a low FODMAP dressing made with tahini and lemon juice. This bowl is a great option for a filling and healthy dinner.
5. Sweet Potato and Salmon Cakes: Combine cooked sweet potato with canned salmon, egg, gluten-free breadcrumbs, and low FODMAP herbs and spices. Form the mixture into patties and pan-fry until golden brown. Serve with a low FODMAP dip made with mayonnaise, lemon juice, and dill.
6. Sweet Potato and Bacon Hash: Cook diced sweet potato and bacon in a skillet until tender and crispy. Add chopped bell pepper, scallions (green part only), and low FODMAP spices, and cook until the vegetables are tender. Serve with a fried or poached egg on top for a hearty and satisfying breakfast or brunch.

Conclusion

If you’re looking for a delicious and healthy food that won’t upset your gut, look no further than sweet potatoes. These root vegetables are low in FODMAPs and packed with nutrients that can help support your digestive health. Whether you roast them, mash them, or bake them, sweet potatoes are a tasty and versatile addition to any gut-healthy diet. Try them today and see for yourself why they are quickly becoming a favourite superfood for people with digestive issues!

If you are following a low FODMAP diet, it is recommended to consult with a registered dietitian or healthcare provider to ensure that you are getting adequate nutrition and to guide you through the very important process of reintroducing FODMAP-containing foods into your diet following an elimination or restriction phase. Contact us or book here to work with on of our registered dietitians!