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 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.