Is Sweet Potato Low FODMAP?

Are Sweet Potatoes Low FODMAP?

Yes! Sweet potatoes are low FODMAP at ½ cup (75g). However, portion control is essential because sweet potatoes become moderate FODMAP at ¾ cup (150g) and high FODMAP at larger servings (around ¾ cup or 189g for purple/white varieties, slightly different for orange).

All sweet potato varieties - orange, purple, and white - have similar FODMAP profiles and should be limited to ½ cup servings during the elimination phase.

It’s important to note that sweet potatoes are completely different from white potatoes. Regular white potatoes are low FODMAP at all tested servings (up to 500g), while sweet potatoes have FODMAP restrictions. Don’t confuse the two!

Safe Serving Sizes

Orange Sweet Potato (Kumara)

Purple Sweet Potato

White Sweet Potato (Kumara)

According to Monash University, all sweet potato varieties should be limited to ½ cup (75g) to stay safely in the low FODMAP range. The exact point where they become high FODMAP varies slightly by variety, but ½ cup is universally safe.

Note: These measurements refer to cooked, cubed or mashed sweet potato.

Why Do Sweet Potatoes Contain FODMAPs?

Sweet potatoes contain:

• GOS (galacto-oligosaccharides) - A type of oligosaccharide that’s poorly absorbed in the small intestine
• Fructans - Another oligosaccharide found in many root vegetables

At the ½ cup serving, both GOS and fructans are present in low amounts that most people tolerate well. As serving sizes increase to ¾ cup and beyond, these oligosaccharides reach moderate to high levels.

When GOS and fructans aren’t fully absorbed in the small intestine, they travel to the large intestine where gut bacteria ferment them. This fermentation produces gas and can draw water into the bowel, causing symptoms like:

• Bloating and gas
• Abdominal pain or cramping
• Diarrhea
• General digestive discomfort

This is the key difference between sweet potatoes and white potatoes. White potatoes contain minimal FODMAPs and can be eaten freely, while sweet potatoes require portion control.

Tips for Eating Sweet Potatoes on Low FODMAP

• Measure every time - Don’t eyeball ½ cup. Sweet potatoes are dense, so ½ cup might look smaller than you expect. Use measuring cups or a kitchen scale (75g).

• Sweet potatoes shrink when cooked - If you’re measuring raw sweet potato, it will reduce in volume slightly when cooked. Measure after cooking for accuracy.

• Choose preparation method wisely:

  • Baked/Roasted: Classic preparation, brings out natural sweetness
  • Boiled/Steamed: Gentle on digestion, good for mashing
  • Fried (fries/chips): Higher fat content may be harder to digest for some, though FODMAP content stays the same
  • Mashed: Easy to measure and digest, but watch what you add (use lactose-free milk and butter)

• Don’t confuse with white potatoes - If you’re craving a large serving of potatoes, choose white potatoes instead. They’re unlimited on the low FODMAP diet.

• Watch toppings:

  • Low FODMAP: Butter, lactose-free sour cream, chives, cinnamon, brown sugar (small amounts), maple syrup, pecans (10 halves)
  • High FODMAP: Regular sour cream, honey, dried fruit, marshmallows (check ingredients)

• Restaurant portions are huge - A restaurant serving of sweet potato fries or a baked sweet potato is likely 1-2 cups or more. Ask for a small side or eat half and save the rest.

• Combine with low FODMAP foods - Since your sweet potato serving is limited, fill the rest of your plate with unlimited white potatoes, carrots, green beans, or protein.

• Space out consumption - Don’t eat sweet potato at multiple meals in one day to avoid FODMAP stacking.

• Try during reintroduction - Test GOS and fructans separately during the reintroduction phase to determine your personal tolerance to sweet potatoes.

Sweet Potato vs. White Potato vs. Other Root Vegetables

Here’s how sweet potatoes compare to other starchy vegetables:

If you want a larger serving of a starchy, sweet root vegetable, white potatoes or carrots are better choices than sweet potatoes.

Low FODMAP Alternatives

If you want more generous portions or variety:

• White potatoes - Low FODMAP at all tested servings; can be baked, mashed, or roasted similarly to sweet potatoes
• Carrots - Low FODMAP at unlimited servings; roasted carrots are naturally sweet
• Pumpkin - Low FODMAP at ⅓ cup (77g); similar orange color and mild sweetness
• Butternut squash - Low FODMAP at ¼ cup (40g); sweeter than pumpkin
• Parsnips - Low FODMAP at ⅓ cup (45g); naturally sweet when roasted
• Beets - Low FODMAP at ½ cup (82g); sweet and earthy flavor

Recipes Using Sweet Potato

Looking for ways to enjoy sweet potatoes safely on your low FODMAP diet? Here are some ideas:

• Classic Baked Sweet Potato - Bake a whole sweet potato at 400°F for 45-60 minutes. Measure out ½ cup of the flesh and top with butter, cinnamon, and a drizzle of maple syrup.

• Sweet Potato Fries - Cut sweet potatoes into fries, measure ½ cup worth per person, toss with oil and seasonings (paprika, cumin, salt), and bake at 425°F for 25-30 minutes until crispy.

• Mashed Sweet Potatoes - Boil or steam sweet potatoes until tender, measure ½ cup per person, and mash with lactose-free milk, butter, cinnamon, and a pinch of nutmeg.

• Sweet Potato Hash - Dice ½ cup sweet potato and pan-fry with diced white potatoes (unlimited), bell peppers, and your choice of protein for a hearty breakfast hash.

• Roasted Sweet Potato Cubes - Cube sweet potatoes, measure ½ cup per person, toss with olive oil, fresh rosemary, and salt. Roast at 425°F for 25-30 minutes.

• Sweet Potato and Carrot Soup - Combine measured sweet potato (½ cup per serving) with unlimited carrots, low FODMAP vegetable broth, fresh ginger, and coconut milk. Blend until smooth.

• Sweet Potato Buddha Bowl - Layer ½ cup roasted sweet potato cubes with quinoa (⅓ cup), sautéed spinach, roasted chickpeas (¼ cup), and tahini dressing.

• Sweet Potato Smoothie - Blend ½ cup cooked, cooled sweet potato with lactose-free milk, ½ banana, cinnamon, vanilla extract, and ice for a creamy, naturally sweet smoothie.

• Sweet Potato Pancakes - Mash ½ cup cooked sweet potato and mix with eggs, gluten-free flour, a touch of brown sugar, and cinnamon. Cook like regular pancakes.

• Stuffed Sweet Potato (Modified) - Bake a small sweet potato, measure out ½ cup of the flesh, and mix with lactose-free cheese, chives, and bacon. Return to the skin and bake until heated through.

• Sweet Potato Salad - Cube and roast sweet potatoes, measure ½ cup per person, and toss with diced cucumber, spinach, pecans (10 halves), and a maple-mustard vinaigrette.

• Sweet Potato Chips - Slice sweet potatoes very thinly using a mandoline, measure portions before cooking, toss with oil and salt, and bake at 375°F until crispy (about 20 minutes), flipping halfway.

Nutritional Benefits

Sweet potatoes are highly nutritious, even in smaller portions:

• Beta-carotene - Extremely high in orange varieties; converts to vitamin A for vision, immune function, and skin health
• Fiber - Supports digestive health and helps maintain stable blood sugar
• Vitamin C - Supports immune function and skin health
• Potassium - Helps regulate blood pressure and supports heart health
• Manganese - Important for metabolism and bone health
• Antioxidants - Including anthocyanins in purple varieties

Even though you’re limited to ½ cup, sweet potatoes pack a nutritional punch in that small serving.

Buying and Storage Tips

• Choose firm, smooth sweet potatoes - Avoid those with soft spots, sprouts, or cracks
• Color varieties:
  • Orange: Most common, sweetest, highest in beta-carotene
  • Purple: Slightly less sweet, high in anthocyanins (antioxidants)
  • White: Mildest flavor, less sweet than orange
• Store in a cool, dark place - NOT in the fridge. Sweet potatoes last 1-2 weeks at room temperature.
• Don’t wash until ready to use - Moisture speeds up spoilage
• Cook and freeze portions - Bake or steam sweet potatoes, measure out ½ cup portions, and freeze for easy meal prep

Common Mistakes to Avoid

• Confusing sweet potatoes with white potatoes - They have completely different FODMAP profiles
• Eating restaurant portions - A “small” sweet potato side at a restaurant is often 1-2 cups
• Not measuring - ½ cup looks smaller than you think; always measure
• Stacking with other moderate FODMAP foods - If you eat ½ cup sweet potato, avoid other moderate FODMAP vegetables in the same meal
• Assuming yams are the same - True yams (different from sweet potatoes) haven’t been tested by Monash, so avoid during elimination

Remember, sweet potatoes can absolutely be part of a low FODMAP diet when eaten in the correct portion size. Measure carefully, stick to ½ cup servings, and enjoy this nutritious, naturally sweet vegetable. If you want a larger serving of a starchy vegetable, simply switch to regular white potatoes, which have no FODMAP restrictions!