FODMAPs refer to short-chain carbohydrates that are not easily digested in the human digestive system, often leading to significant discomfort such as constipation, bloating, and excessive gas, particularly in individuals diagnosed with irritable bowel syndrome (IBS). The acronym “FODMAP” stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols, which are present in a diverse range of foods. Consequently, adopting a diet that restricts or eliminates foods high in FODMAPs can be beneficial in managing the symptoms of IBS. Foods rich in carbohydrates, such as root vegetables, exhibit various levels of FODMAPs, prompting questions about whether sweet potatoes (shakarkand) fall into the low or high FODMAP category.

This article aims to shed light on the FODMAP content found in sweet potatoes and offers practical advice for incorporating them into a low FODMAP diet.

Is Sweet Potato a Source of FODMAPs?

Sweet potatoes, known as shakarkandi in India and kumara in New Zealand, do contain FODMAPs, but these are present in relatively minor quantities. This versatile root vegetable is celebrated not only for its delightful taste but also for being an excellent source of dietary fiber and beta-carotene, a precursor that your body transforms into vitamin A. The potential benefits of sweet potatoes include anti-inflammatory properties, the ability to help regulate blood sugar, and antioxidant effects that support overall health.

In fact, carbohydrates make up nearly 80% of sweet potatoes, encompassing resistant starches, dietary fiber, and naturally occurring sugars such as fructose and glucose. Among these, fructose is one of the FODMAPs that can cause digestive discomfort for individuals with Irritable Bowel Syndrome (IBS), particularly when the food contains higher fructose levels compared to glucose. Fortunately, the main sugars found in sweet potatoes are sucrose, maltose, and glucose, with fructose being less abundant than glucose—thereby categorizing sweet potatoes as a low FODMAP food.

It's important to note that portion size plays a crucial role. Even foods considered low in FODMAPs can shift to high FODMAP status if consumed in excessive amounts. For instance, resources such as the Monash University FODMAP app recommend that a serving of cooked sweet potato weighing 75 grams (approximately 1/2 cup) is considered low in FODMAPs, while a 100-gram serving (about 2/3 cup) is deemed moderate.

Sweet Potato vs. Yam

Both sweet potatoes and yams are delicious root vegetables, yet they possess distinct differences that set them apart. Sweet potatoes (Ipomoea batatas), which can have a range of flesh colors including white, purple, orange, or yellow, are typically covered in red or brown skin. In contrast, yams (from the Dioscorea species) usually feature white or purple flesh with brown skin and tend to be larger with a more textured exterior.

From a nutritional standpoint, sweet potatoes are notably higher in vitamin A and lower in starch content. On the other hand, yams pack a punch with more fiber and vitamin C per 100 grams (about 3/4 raw cup). Both vegetables are carbohydrate-rich; however, yams contain a greater proportion of resistant starch, boasting approximately 85% starch compared to sweet potatoes’ 50%.

Additionally, yams are a source of the FODMAP fructan. While specific data regarding their fructose to glucose ratio is scarce, it's worth noting that yams have about eight times less sugar than sweet potatoes, indicating they likely contain less fructose as well. Interestingly, both root vegetables are considered low FODMAP when consumed in small portions, such as 75 grams (1/2 cup) when cooked.

According to insights from the Monash University app, yams are classified as lower in FODMAPs, only transitioning to a moderate FODMAP food when consumed at 300 grams (2 cups) cooked. In comparison, sweet potatoes reach moderate FODMAP levels at 100 grams (2/3 cups) when cooked. Therefore, for those who are particularly mindful of their FODMAP intake, yams present a more suitable option than sweet potatoes.

Guidelines for Incorporating Sweet Potato into a Low FODMAP Diet

Here are several effective strategies to savor sweet potato while adhering to a low FODMAP diet:

  • Consult a registered dietitian (RD). Evidence suggests that individuals experience better compliance with the low FODMAP diet when a dietitian aids in meal planning.
  • Pay attention to serving sizes. Keep your serving to approximately 1/2 cup (about 75 grams) of cooked sweet potato, which is equivalent to half of a large sweet potato. Treat this versatile root vegetable as a side dish rather than as the primary source of carbohydrates.
  • Avoid high FODMAP ingredients. Steer clear of using high FODMAP flavorings such as onions and garlic when preparing sweet potato.
  • Ensure your meal remains low in FODMAPs. Combine sweet potato with other low FODMAP items to maintain control over any symptoms that may arise.

Incorporate sweet potato into your low FODMAP meals in modest portions, avoiding flavorings like garlic and onion, while pairing it with other low FODMAP foods. Should you require further support, don't hesitate to reach out to a registered dietitian or nutritionist.

The Essential Takeaway

FODMAPs are a type of short-chain carbohydrate that can trigger significant discomfort, such as bloating, gas, and constipation, particularly in individuals suffering from Irritable Bowel Syndrome (IBS).

Sweet potato (shakarkand) does contain fructose, which is a form of FODMAP, but the quantity is relatively small. It is generally classified as a low FODMAP food; however, it is advisable to limit your portion to approximately 1/2 cup (about 75 grams) when cooked.

In comparison, yam (ratalu) is even lower in FODMAPs, allowing for larger servings when following a low FODMAP diet.

As a rule of thumb, sweet potato should be enjoyed as a side dish rather than the main dish while adhering to a low FODMAP diet. Always pair it with other low FODMAP options to enhance your meal.