FODMAPs are a group of carbohydrates that are poorly absorbed by the intestines, leading to a range of symptoms classified as IBS. We tend to associate higher carbohydrate foods as bad for IBS, but this isn’t always true. Some starchy vegetables aren’t high in FODMAPs at all, including many types of potatoes. Are sweet potatoes low FODMAP, and are they ok for IBS? Let’s find out.
Is Sweet Potato Low FODMAP?
According to Monash University, sweet potatoes, which are considered a root vegetable instead of a tuber-like their regular potato cousins, are considered a low-FODMAP food. Sweet potatoes are low-FODMAP at a ½ cup serving size, or about 75g. This is true for both your standard sweet potato and also the purple-skinned, white-flesh sweet potatoes you can find in some produce markets.
Low-FODMAP sweet potato is a nutritious addition to your healthy diet. These yummy root vegetables have a good balance of protein and fiber, plus they’re loaded with vitamin A, vitamin C, and manganese. Some grocery stores label sweet potatoes as yams, but they actually come from two different plant types.
So, this brings us to the next question. Are yams low-FODMAP, too?
A true yam is a low-FODMAP food. Yams get the green light with up to a 1-cup portion. They’re considered a moderate FODMAP food up to a 2-cup portion. So, yes. You can have your yams and sweet potatoes too on the low-FODMAP diet.
Are sweet potatoes OK for IBS?
Each person with IBS tolerates certain foods differently. The point of following the low-FODMAP diet is to learn to identify which of the FODMAPs irritate your IBS symptoms. Since sweet potatoes are low-FODMAP, most people with IBS will tolerate them, but you should always listen to your body and avoid sweet potatoes if they cause issues for you.
Can you eat potatoes on Fodmap?
There are more than 4,000 varieties of potatoes, so it’s impossible to say for sure that all potatoes are low-FODMAP. However, Monash University has tested many of the types that we frequently eat today and found that they are FODMAP friendly, usually without portion restrictions.
What are the worst FODMAP foods?
The foods you want to avoid if you have IBS are the ones that contain one or more of the FODMAPs. Here are the carbohydrates you want to avoid, along with a few examples of each type.
Fructose: Fruits like apples, pears, and mangoes. Any food that contains high-fructose corn syrup.
Lactose: Dairy products that are high in lactose, like milk and yogurt.
Fructans: Found mostly in foods like garlic, onions, and wheat products
Galactans: Most types of beans, although some exceptions and certain preparations, are lower in FODMAPs (canned beans are typically lower than homecooked from scratch).
Polyols: These are sugar alcohols found in some fruits and vegetables, like apples, figs, peaches, avocados, and cauliflower.
Are sweet potatoes low-FODMAP? Fortunately, for sweet potato lovers everywhere, the answer is yes. Enjoy your sweet potatoes, keep portion size in mind, and find relief from IBS with the low-FODMAP diet.