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

FAQs

How much sweet potato can I eat 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.

YES, there are grains and starches that are Low FODMAP friendly. As you likely read in our IBS Foods to Avoid write-up, steer clear of corn and beans. Instead, rice, quinoa, oats, and sweet potatoes are great low FODMAP starches to fuel your body with needed carbohydrates.

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.

Starchy baking potatoes, red-skinned, yellow-skinned, and purple potatoes contain no FODMAPs, they cook in their own package, and they're an excellent side course or even a main course when loaded up with some good veggies and protein.

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.

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.

Greek yogurt contains less lactose due to its production process making it a great low FODMAP option, as long as you're sticking to a low FODMAP serving size and adding only low FODMAP sugars/fruits/sweeteners (if any).

If you're allergic to sweet potatoes, you may experience symptoms such as itching or swelling of the lips, mouth, or throat, hives, stomach cramps, nausea, vomiting, or diarrhea after consumption. Severe reactions can cause difficulty breathing. Consult a doctor for an accurate diagnosis.

How to tell if sweet potatoes have gone bad. If your sweet potato is soft in spots, smells rotten, or oozes a mysterious liquid, that potato should be discarded. Another sign that sweet potatoes have taken a turn for the worse is if they start growing stalky purplish sprouts.

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.

Blueberries are a great low-FODMAP fruit serving because they are lower in fructose, which can be difficult for your body to digest. However, be sure to measure out the proper serving. One serving is approximately 20 berries.

Some of the most popular low FODMAP herbs and spices include garlic-infused oil, ginger, turmeric, oregano, basil, thyme, rosemary, sage, cilantro, paprika, and black pepper. Low FODMAP herbs and can be a great way to add flavor and variety to your meals without triggering symptoms.

Some instant coffees and coffee substitutes may contain chicory root which is a high FODMAP ingredient. Ground coffee – brewed and espresso – other coffees prepared from 100% ground coffee beans are considered low FODMAP. You can use these however you like, just make sure you choose a low FODMAP milk.

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.

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.

Yes, you can eat sweet potatoes on the low FODMAP diet. But only in a small serving. 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.

The general guidelines recommend enjoying one serving of low FODMAP fruit per meal (2). You can still enjoy several servings of fruit per day as long as you leave two to three hours between each serving. Check out our article to learn about fruit and the low FODMAP diet.