Low FODmap sweet potato fritters.
Easy to make, gluten free & low fodmap fritters recipe.
Frying is not exactly low fodmap, but there are few things you can do to make frying more IBS friendly.
First of all, you need to establish if frying foods are your trigger.
If the answer is ‘yes’, it’s a good idea to skip frying foods entirely, or until you’ve got your symptoms under control.
If you’re currently on elimination diet, ditch fried foods for the time being.
If frying foods agree with you (or if you would like to add fry ups to your diet), please note these few guidelines:
– eat fried foods only from time to time
– eat fried foods in moderation (quantity counts!)
– avoid deep fried foods (choose shallow fried when possible)
– choose homemade ( take aways and diners often re-use oil to make the whole process cheaper)
– choose healthier frying oils (like coconut oil)
Please also note: To further limit risk of gut irritation, you may want to mix sweet potatoes with plain white potatoes. 70 grams of sweet potatoes is a recommended dose on a low fodmap diet, you may be able to eat more though.
With that being said, I would like to share my favorite low fodmap fritters recipe…
Serves 3 or 4.
– 3 large sweet potatoes (grated)
– 1 medium carrot (grated)
– fresh dill (chopped, one tablespoon)
– fresh parsley (chopped, one tablespoon)
– spices (one teaspoon each): ground pepper, salt, paprika, dried dill
– gluten free rye flour (one small cup, or: how much is needed to make mixture stick)
– 1 or 2 medium eggs (whisked)
– fragrance-free coconut oil for frying
Wash & peel 3 large sweet potatoes. Use manual slicer or food processor to grate them (finely or thick – the choice is yours; you may need to add some additional flour if you choose to grate puds finely). In a large bowl, combine shredded potatoes, 2 lightly whisked eggs, finely chopped dill & parsley, spices, and a cup of gluten free rye flour. Blend everything until your mixture sticks together.
You may need to adjust volume of the ingredients, depending on the mixture texture. It should be twice as thick as pancake mix. You should be able to ‘mold’ fritters in your hands. If your mix is too watery, please, add some more flour. If it’s too sapless and doesn’t want to stick together, add another whisked egg.
Grease non-stick frying pan with fragrance-free coconut oil, and heat it until oil is hot.
Using a tablespoon, drop mixture into a hot pan (it takes 2 to 3 tablespoons to create one fritter). You can use wooden spoon or spatula to adjust the mixture on the pan surface and create round-shaped fritters. Fry each one for around 2 minutes on one side, then gently flip it over, and fry it on the other side until golden brown & cooked throughout. Put fritters onto paper towel covered plate and let towels drain off excess of fat.
Move fritters onto another plate, serve and enjoy!
Learn more about IBS:
More IBS friendly recipes:
IBS general info: Irritable bowel syndrome (IBS)
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