Low-FODMAP Mashed Sweet Potatoes:
This low-FODMAP mashed sweet potato recipe was made by Chené who is our recipe and social media manager from South Africa. I love this recipe and I think you guys will really enjoy it!
If you enjoy recipes like this, you may be interested in my advanced nutrition and recipe book the Keto Metabolic Breakthrough.
Low-FODMAP Mashed Sweet Potato
Yield 6 Servings
4 medium sweet potatoes* (with skin on)
2 tbsp. olive oil
1 tbsp. grass-fed butter
1/4 tsp sea salt
2 turkey bacon strips, baked and crumbled (optional)
Step 1: Preheat oven to 400°F. Line a roasting tray with parchment paper.
Step 2: Cut your sweet potatoes in halves (depending on how big they are, you can cut them into quarters). Drizzle with olive oil and season lightly with salt. Toss well until evenly covered in oil.
Step 3: Bake for 30–40 minutes until soft to touch and can be mashed with a fork.
Step 4: Peel sweet potatoes and add them to large mixing bowl. Add cinnamon, pinch of salt, maple syrup, and grass-fed butter. Mash until smooth. (Or add all ingredients in a food processor and pulse until smooth). Add more seasoning as desired.
Step 5: Transfer mashed sweet potatoes to a serving dish and top with crumbled turkey bacon (optional). Enjoy!
Nutritional facts do not include optional ingredients.
*The medium sweet potatoes we used are about 5" long.
Courses Side Dish
Serving Size 1/2 cup
Amount Per Serving
% Daily Value
Total Fat 7 g
Total Carbohydrates 18 g
Dietary Fiber 2.5 g
Sugars 7 g
Protein 1.5 g
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
This recipe is perfect for a family dinner and tastes amazing. This recipe can easily be doubled to accommodate a bigger crowd. And if you have leftovers, this is great as a spread on gluten-free bread the next day.
This is a great recipe to use for holidays like Thanksgiving. You can also roast some pumpkin seeds with coconut oil and cinnamon and add as a topping for some extra crunch!
Dr Jockers Comments
This low FODMAP mashed sweet potato recipe tastes great and is fantastic for anyone who has major gut issues and is looking to follow a low-FODMAP diet to help get relief. This is a tasty and satiating side dish recipe your family will enjoy!
FODMAP is an acronym for naturally occurring Fermentable Oligo, Di- and Monosaccharides and Polyols. These include the short-chain carbohydrates such as glucose, fructose (present with excess glucose), galactans, polyols and lactose found widely in many healthy foods including cruciferous veggies, legumes and other veggies such as asparagus, onions and garlic.
For some individuals with digestive disorders, FODMAPS are not easily absorbed and are challenging on the bowels. For individuals with bacterial overgrowth in the small intestine (SIBO) or generalized dysbiosis, they can cause significant bloating, cramping and gas. For more about a low-FODMAP diet read this article here.
I also recommend using specifically formulated enzymes to assist in the breakdown and processing of higher FODMAP foods. FODMATE™ is an innovative enzyme formula designed for short-term use that can help support digestive health, including relief from occasional cramping, bloating, gas, abdominal pain, diarrhea, and constipation that may result from the consumption of high FODMAP foods.