If you are someone who needs to eat foods low in FODMAPs, it’s natural to ask if plantains fit into your diet. Plantains look like bananas but are starchier and not as sweet. In this guide, we’ll check if plantains are low in FODMAPs and give you ideas on how to enjoy them without digestive trouble. Plus, we’ll share tips to eat them the right way.
Table of Contents
Explaining FODMAPs
Before we get into plantains, let’s quickly talk about what FODMAPs are.
FODMAPs include some carbohydrates that might be hard for some people to digest. The term FODMAP means Fermentable Oligosaccharides, Disaccharides, Monosaccharides, And Polyols. These are sugars and fibers that could ferment in your stomach and cause discomfort like bloating, gas, stomach pain, and diarrhea.
What Does a Low FODMAP Diet Look Like?
A diet low in FODMAPs means eating less of the foods that have these tough-to-digest carbohydrates. This kind of diet can help people with Irritable Bowel Syndrome (IBS) and other gut issues feel better. Doctors often suggest this diet to help manage gut problems.
Can You Eat Plantains on a Low FODMAP Diet?
Good news – plantains are indeed low FODMAP! If you’re avoiding high FODMAP foods, plantains can be a tasty and nutritious option to include in your meals.
But keep in mind that as plantains ripen, they get higher in FODMAPs because their sugar content goes up. Therefore, it’s better to choose unripe, green plantains over the ripe ones when following a low FODMAP diet.
Adding Plantains to Your Low FODMAP Diet
So we’ve established that plantains are low in FODMAPs. Now let’s look at ways to add them to your food in a fun and delicious manner.
Here are some ways to enjoy plantains:
Make Your Own Plantain Chips
For a homemade snack, try baking thinly sliced green plantain chips with a bit of olive oil and salt until they turn crispy.
Create Plantain Tacos
Use green plantains as a tasty taco filler. Cut them into strips and pan-fry them until they’re golden. Add your favorite taco fixings on top.
Enjoy Plantain Soup
Green plantains are also great in soups. Chop them up and toss them into your favorite soup recipe to add a unique twist.
More Tips for Enjoying Plantains
Here are some extra tips for including plantains in your low FODMAP diet:
- Choose green or unripe plantains over ripe ones.
- Keep your portion size small – about 1/3 of a medium plantain or 40 grams is best.
- Be cautious about additional ingredients that might be high in FODMAPs, like garlic or onion powder.
Final Thoughts
Plantains can be a part of a low FODMAP diet if you eat them in small quantities (up to 1/3 of a medium plantain or 40 grams).
They offer a delightful alternative when you’re looking for something new to eat. Remember to stick to the green ones, and always pay attention to how your body reacts. And, of course, talk with a healthcare professional to make sure plantains are right for your specific dietary needs.
