Nutrition and Health

Are Plantains Low FODMAP? All You Need To Know

Are you someone who follows a low FODMAP diet? If so, you may be wondering whether plantains are safe to eat. Plantains are a type of fruit that are similar to bananas, but they are starchier and less sweet. In this article, we will explore whether plantains are low FODMAP, how to incorporate them into your diet, and other helpful tips.

What are FODMAPs?

Before we dive into whether plantains are low FODMAP, let’s first discuss what FODMAPs are.

FODMAPs are a group of carbohydrates that are difficult to digest for some people. The acronym FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These are types of sugars and fibers that can ferment in the gut and cause symptoms such as bloating, gas, abdominal pain, and diarrhea.

What is a Low FODMAP Diet?

A low FODMAP diet is a diet that restricts foods high in FODMAPs in order to reduce symptoms of Irritable Bowel Syndrome (IBS) and other digestive disorders. This diet is often recommended by healthcare professionals as a way to manage symptoms.

Are Plantains Low FODMAP?

Yes, plantains are low FODMAP. Plantains are a great choice for those following a low FODMAP diet. When eaten in moderation, plantains are a healthy and delicious addition to your diet.

It’s important to note that ripe plantains are higher in FODMAPs than unripe plantains. This is because the sugar content increases as the plantain ripens. So if you’re going to eat plantains, it’s best to stick to unripe or green plantains.

How to Incorporate Plantains into Your Diet

Now that we know that plantains are low FODMAP, let’s talk about how to incorporate them into your diet. Plantains can be a versatile and tasty addition to your meals.

Here are a few ideas:

Plantain Chips

Plantain chips are a great snack option that you can make at home. Simply slice a green plantain thinly, toss with some olive oil and salt, and bake in the oven until crispy.

Plantain Tacos

Plantains can be a great substitute for meat in tacos. Slice a green plantain thinly, and cook in a skillet until crispy. Then, add your favorite taco toppings.

Plantain Soup

Plantains can also be used in soups. Simply dice a green plantain and add it to your favorite soup recipe.

Other Tips

Here are a few other tips to keep in mind when it comes to eating plantains:

  • Stick to green or unripe plantains
  • Limit your serving size to 1/3 of a medium plantain or 40 grams
  • Watch out for added high FODMAP ingredients, such as garlic or onion powder


Plantains are generally considered to be low FODMAP in servings of up to 1/3 of a medium plantain or 40 grams.

They can be a delicious and versatile addition to your meals, as long as you stick to unripe or green plantains. As always, it’s important to listen to your body and work with a healthcare professional to determine what works best for you.

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