Are sweet potatoes low FODMAP?
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.
Which FODMAP does sweet potato contain?
Sweet potato contains the FODMAP mannitol. A serving of 75 grams or 1/2 cup of sweet potatoes is low FODMAP.
At servings of 100 grams (2/3 cups) or more, your serving contains a moderate amount of mannitol.
So if you are still in the elimination phase of the FODMAP diet or if you know that you can’t tolerate mannitol, I would advise to stick to a serving of max. 75 grams or 1/2 cup.
Low FODMAP serving size
If you want to eat sweet potatoes on the low FODMAP diet, I would advise weighing your serving of sweet potatoes on a scale.
The difference between the low FODMAP serving and the high FODMAP serving is only 25 grams.
So if you guess the amount you are going to eat, you can easily eat too much and go over the low FODMAP threshold.
If you finished the reintroduction phase and you know that you tolerate mannitol well, you can probably enjoy sweet potatoes in a larger serving.
Low FODMAP recipes with sweet potatoes
On Karlijn’s Kitchen, you can find several recipes with sweet potatoes. Even though 75 grams is not a lot, there are ways that you can incorporate a small amount of sweet potato into your meal.
For example by making a potato mash with a mix of normal potatoes and sweet potatoes. Or by adding some sweet potato fries to your potato fries.
You can also use fried sweet potato cubes in a salad, in a soup or you can make risotto with sweet potato!
I even made some breakfast recipes with sweet potatoes. Delicious pancakes and muffins.
Check out some of my low FODMAP sweet potato recipes here:
- Sweet potato risotto
- Sweet potato mash with spinach and goat cheese
- Pumpkin sweet potato soup
- Sweet potato hummus
- Oven-roasted parsnip, sweet potato, and carrot
- Pumpkin sweet potato mash
- Quinoa salad with sweet potato kale
- Sweet potato muffins
- Sweet potato pancakes
Other blogs about the FODMAPs in foods
Would you like to read more about whether certain foods are low FODMAP and in what quantities? Check out the articles below:
Fruits and vegetables
- Are tomatoes low FODMAP?
- Is bell pepper low FODMAP?
- Are pickles low FODMAP?
- Is coconut low FODMAP?
- Are bananas low FODMAP?
- Are mushrooms low FODMAP?
- Is broccoli low FODMAP?
- Is kale low FODMAP?
- Is spinach low FODMAP?
- Is corn low FODMAP?
- Is avocado low FODMAP?
Dairy and grains
- Is rice low FODMAP?
- Is bread low FODMAP?
- Is quinoa low FODMAP?
- Are oats low FODMAP?
- Which milk is low FODMAP?
- What cheeses are low FODMAP?
- Is butter low FODMAP?
