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Sweet Potato
Ipomoea batatas
Low FODMAP in small portions
Rich in fiber and vitamins
Portion size matters
Fresh sweet potato

FODMAP/SIBO Rating

Safe

Serving Size Consideration: 1 medium sweet potato or 1/2 cup mashed

Safe Serving Size: Up to 1 cup cooked and mashed

Active Compounds: Mannitol and fructans are the main FODMAPs present in sweet potatoes

Fermentation Level:
Moderate

Digestive Impact

Why it's problematic: Can become problematic in large portions

Specific symptoms: Bloating, gas, and digestive discomfort may occur with overconsumption

Typical reaction time frame: Symptoms typically appear within 2-4 hours after consumption

Individual variation: Tolerance levels vary significantly between individuals

Safe Alternatives

white potatoes

White potatoes

red potatoes

Red potatoes

purple potatoes

Purple potatoes

Substitution ratio: 1:1 substitution in most recipes

Processing Effects

Cooking does not significantly reduce FODMAP content

Freezing maintains FODMAP levels

Stacking Considerations

Avoid combining with:

  • butternut squash
  • pumpkin
  • Jerusalem artichokes

Safe complementary foods: Pairs well with low FODMAP proteins and green vegetables

Reintroduction Guidelines
  1. Start with 1/4 cup (35g) cooked sweet potato
  2. Wait 24 hours to assess tolerance
  3. If well tolerated, increase to 1/2 cup (70g)
  4. Maximum test portion should not exceed 1 cup (140g)

Signs of success: No digestive symptoms within 24 hours after consumption

Hidden Sources

Common products containing garlic:

  • sweet potato fries
  • vegetable chips
  • baby foods
  • holiday casseroles

Alternative names: yam, kumara, batata, camote

Individual Variables

Factors affecting tolerance:

  • Overall digestive health
  • Portion size consumed
  • Cooking method
  • Individual FODMAP tolerance
  • Stress levels

Tip: Keep a food diary to track your personal tolerance levels