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Is sweet potato low FODMAP?

Healthy & Easy Recipes, Low FODMAP & Gut Health Recipes | April 27, 2020

A beautiful rainbow of different fruit and vegetables in a pile.
Is sweet potato low FODMAP? Featured Image

Hot potato? Cold potato? Sweet Potato! But is it low FODMAP?

This is Nancy here, Andrea’s student, and today I want to talk with you about the versatility of this flavourful vegetable and share with you a recipe for a simple sweet potato side salad.

Sweet potatoes are a type of root vegetable that are not only nutritious, but low FODMAP, at ½ cup portions, and moderate at 2/3 cup portions! There are 2 types of sweet potatoes, one kind has a white interior that is slightly less sweet, and one with a bright orange interior that has a sweeter taste1. (There are also purple sweet potatoes now too!) Perhaps, you have tried the sweet orange kind if you ever ordered sweet potato fries. In fact, I thought sweet potatoes were only orange coloured and I was quite surprised when I peeled the sweet potatoes for this recipe, and they were white!

Sweet potatoes are a good source of fibre, magnesium, as well as a high source of Vitamin A.1  Sweet potatoes do contain FODMAPs but are considered low FODMAP if consumed below the maximum portion size of ½ cup.2 Therefore, serving this nutritious vegetable on the side of a meal is a great way to still enjoy the flavour and nutrients from this vegetable without exceeding the low FODMAP serving size.

What I love most about sweet potatoes is how versatile they are. They can be pureed for use in creamy soups, grated on top of salads, made into fries, mashed like potatoes, or even served as a sweeter dish with cinnamon and roasted walnuts. However, my favourite method to cook sweet potato is simply to roast them in the oven. It looks fancy, yet it is a simple method that leaves you with very little dishes to clean at the end. I also find that roasting, and slightly browning vegetables helps bring out their flavours!

Therefore, this new recipe I would like to share with you uses this method to create a simple, flavourful low FODMAP sweet potato side salad. This roasted sweet potato is mixed with fresh red pepper and parsley and drizzled with a lemon-dill dressing. All the ingredients accompanying the sweet potato are low in FODMAPs and therefore, calculating a portion size is simple. If you stick to ½ cup or less of this salad you will keep the sweet potato portion to a low FODMAP serving! Therefore, serve on the side of some of your favourite dishes. Perhaps try it on the side of our Low FODMAP Lemon Herb Chicken, or our Low FODMAP Grilled Shrimp!

Low FODMAP Sweet potato side salad - sweet potatoes come in orange, purple, and white! Try this salad as a side to our low FODMAP shrimp.

 

Sweet potato side salad
Author: Nancy Gammack
Prep time:
Cook time:
Total time:
Serves: 6
Ingredients
  • 1 medium (3 cups cubed) sweet potato, (white, orange or purple, your choice!)
  • 2 tbsp olive oil
  • ½ cup finely chopped red pepper
  • ¼ cup finely chopped fresh parsley
  • 1.5 tsp lemon juice
  • 1/8 tsp salt
  • ½ tsp dill dried
  • Black pepper to taste
Instructions
  1. Preheat oven to 400-degrees F. Line a baking sheet with aluminum foil or parchment paper.
  2. Peel then chop sweet potato into medium-sized cubes and place in a large bowl.
  3. Toss sweet potato in oil to coat.
  4. Spread sweet potato evenly on baking sheet and roast in the oven for 20 minutes, stirring at 10 minutes.
  5. While sweet potato is cooking, chop red pepper and fresh parsley and add to the large bowl.
  6. When sweet potato is roasted, remove from oven and mix back in the large bowl with the red pepper and parsley.
  7. Add 1 TBSP olive oil, lemon juice, salt, dill and black pepper. Mix well.
  8. Cool in fridge and then serve.

Low FODMAP Sweet potato side salad - sweet potatoes come in orange, purple, and white! Try this salad as a side to our low FODMAP shrimp.

Recipe Tips and Tricks for this Low FODMAP Sweet Potato Side Salad

  • For low FODMAP, keep serving size to ½ cup, or up to 2/3 cup for moderate FODMAP!
  • For dinner, try this salad on the side of roasted salmon, Low FODMAP Herb Chicken or Low FODMAP grilled shrimp,
  • For lunch, try serving with a grilled cheese or tuna sandwich.
An original recipe by Nancy Gammack
University of Alberta Dietetic Intern

References

  1. Half your plate (n.d). Sweet Potato Information Sheet. Retrieved from https://www.halfyourplate.ca/wp-content/uploads/2014/12/food_info_sheets_eng_sweetpotato.pdf

  2. Barrett, J & McNamara, L. (2016). FODMAP stacking- can I overeat ‘green’ foods?? Retrieved from Monash University: https://www.monashfodmap.com/blog/fodmap-stacking-can-i-overeat-green/