check_circle
Low FODMAP
Yams
Safe in normal portions. Unlikely to trigger symptoms.
Yams deliver a starchy, mildly sweet flavor and a firm texture that transforms seamlessly between boiled, roasted, and mashed formats. They contain negligible fermentable carbohydrates and digest comfortably without triggering intestinal distress. This tropical tuber provides excellent fiber, vitamin C, and potassium that support metabolic balance and hydration. Yams serve as a reliable, low-FODDash carbohydrate source for global cuisines and dietary plans.
fork_spoon Serving Size
1/2 cup cubed / 75g
warning Contains
Trace Amounts Only
sticky_note_2 Clinical Notes
Peel yams thoroughly and rinse immediately under cool water to remove surface sap and prevent oxidation before cooking. Boil yam chunks until fork-tender before mashing with olive oil for a smooth, symptom-friendly side dish alternative. Store unpeeled yams in a cool, dark pantry away from refrigerators to prevent chilling damage and texture degradation. Always verify market labels carefully, as sweet potatoes are frequently mislabeled as yams in North America.
psychiatry
Dietitian Tip
Individual tolerance varies. If you are in the elimination phase, stick strictly to the recommended serving sizes and consult your healthcare provider if symptoms persist.
Disclaimer: FODMAP content can vary based on ripeness, brand, and preparation method. This database uses general clinical averages. Always listen to your gut and consult a dietitian if unsure.