If you’re following a low FODMAP diet but feel like you’re missing some of your favourite vegetables here are 5 great low FODMAP vegetable swaps to try – 6 July 2017
Switch Fresh Mushrooms to Canned Mushrooms
Mushrooms are one of those unique veggies that just add that special something to a dish don’t you think? They give a umami flavour which I’d describe as a meaty flavour but the technical term is glutamate.
Their texture compared to other vegetables adds a nice contrast which is perfect for vegetarian dishes.
Mushrooms, however, are high in polyols, so this vegetable that may be sorely missed for anyone needing to adhere to a strict low FODMAP elimination diet for management of Irritable Bowel Syndrome (IBS).
Champignon mushrooms or canned mushrooms offer a low FODMAP alternative. The processing and canning process contributes to lowering their FODMAP content so give these a try when if craving mushies in your next dish! To use, drain the liquid and rinse them off with some water beforehand. This is a low FODMAP alternative so stick to about 1/2 cup serving size.
Switch Sweet Potato to Japanese Pumpkin (Kabocha Squash)
Sweet potatoes are another unique vegetable in that they add a lovely sweetness in contrast to other vegetable varieties. But they’re also high in polyols so not great if you’re trying to keep the amount of FODMAPs you consume to a minimum.
Many of the pumpkin varieties also contain FODMAPs however, Japanese pumpkins (kabocha squash) are one pumpkin variety that contains no FODMAPs! This means that you can enjoy this vegetable in any quantity. Abet the texture is slightly different to a sweet potato but it is very sweet and delicious especially when mixed with other veggies. It’s completely interchangeable with sweet potato in my opinion, in that you can:
Add it to low FODMAP curries, or
Shoosh it up by adding a dash of lemon.
Switch Cauliflower to Broccoli Heads
Cauliflower and broccoli are two vegetables that I also find are interchangeable when it comes to cooking. Broccoli heads (the florets on the ends of the stems) are low in FODMAPs and make a great alternative to its high FODMAP friend- the cauliflower.
Broccoli can almost be added to anything and everything (savoury). Steam them, roasting them, add them to a casserole or curry. A trick that I like to do is is to shred the heads just by cutting them finely with a knife. This is perfect to add to a pasta sauce for a vegetable boost. For serving size, stick to about 1 cup of broccoli to keep the FODMAP content low.
Switch Peas or Corn to Baby Spinach or Zucchini
I’ve added peas and corn together here because they’re two vegetables often get thrown into almost any dish an added vegetable boost. However, for sufferers of IBS, these two might be a touch troublesome.
If looking for a low FODMAP alternative, baby spinach and or zucchini are two great low FODMAP options. These two green vegetables are tasty and healthy alternatives that can also be thrown into many sauces or dishes to give a dish a vegetable boost. We even add these into hamburgers! They just lighten everything up and give it a different dimension I recommend trying it! If using zucchini, just squeeze off some of the liquid before adding it to the hamburger mix. Other suggestions for zucchini and baby spinach include:
Ways to use baby spinach and grated zucchini:
In a pasta sauce
In a low FODMAP Curry
In a rice dish
Switch Leek Bulb to Leek Leaves
Leeks are wonderful in soups, alongside potato, and in some stir-fry dishes.
However, they contain high amounts of fructans so not great if needing to follow a low FODMAP diet.
There’s good news for all leek lovers out there though! You can enjoy the flavour of leek without the tummy trouble by using the green leek leaves instead of bulbs.
They’re coarser than the leek bulb so cut the leaves fine like around 2mm diameter then fry them off first of pop them into whatever your cooking.
They taste a little milder than the leek bulb but add a lovely flavour. A great thing about them is that they give a lovely green colour to the dish which can really make it look nice! This is a low FODMAP alternative so for serving size, 1/2 a cup.
Resources to Help Manage a low FODMAP Diet
There are many great resources available now to support the management of a low FODMAP diet. I’ll add these in the tools and resources section. One of my go to resources and I use often and have done in the writing of this post is the Monash University Low FODMAP Diet iPhone App (aff). This is a fabulous resource, it’s comprehensive Monash University update it regularly as new foods are tested. It also has many other features and makes a great low FODMAP companion when you’re on the go.
I hope you found this useful, sometimes swapping ingredients takes some trial and error but if you’re needing to follow strict low FODMAP diet some of these ingredients swaps may be useful and keep you from feeling like you’re missing out on some old favourites. Happy to answer any questions that you have.
Do you have any good low FODMAP vegetables that you swap in place of vegetables that are higher in FODMAPs?
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Disclaimer: If you regularly experience abdominal discomfort after eating certain foods that you’re concerned about, please see your G.P. or dietitian before commencing any diet.