French fries are a staple in the diet of many people around the world. However, this popular side dish is not as universally loved as you might think. In fact, some countries have outright banned them because they are so unhealthy! Fortunately, it’s easy to make low-FODMAP French fries at home. They’re also much healthier than their fast-food counterparts. This article will answer all your questions about French fries and fructan, including how much you can eat if you follow the low-FODMAP diet. Keep reading for everything you need to know about these salty sticks of fried potatoes.
Are French Fries Low FODMAP
French fries are a popular side dish at restaurants and fast food joints around the world. However, they’re not everyone’s favorite treat! In fact, many countries have actually banned them due to their high fat and sodium content! Making French fries at home is much healthier and allows you to control what goes into the recipe. Fortunately, it’s easy to make low-FODMAP French fries. All you need to do is follow this easy recipe below.
What’s So Bad About French Fries?
1. They’re Full Of Fat And Salt
One serving of French fries contains over 100 grams of fat and just under one gram of fiber. This is a huge amount of fat and salt, which can be quite hard on your digestive system. But, if you follow the low-FODMAP diet, you can enjoy these creamy treats without any digestive distress.
2. They’re A Source Of Fodmaps
French fries are high in fructans, so they are not allowed on the low-FODMAP diet. Fructans are short chains of fructose molecules that are found in many whole foods, including wheat, dairy products (such as milk and cheese), apples, pears, and onions. These carbs break down really quickly in the body and are absorbed quickly into the bloodstream. This makes them very hard to digest for people with irritable bowel syndrome or IBS (irritable bowel syndrome). For this reason, foods that contain lots don’t worry! There are plenty of ways you can make French fries lower in fat and lower in FODMAPs, without sacrificing the taste.
3. They’re High In Fodmaps
French fries contain a lot of FODMAPs! In fact, one serving contains between 20-30 grams of carbohydrates (depending on the size) and 5-10 grams of protein. This means that they can be quite hard on your digestive system if you eat too many! But, there are ways you can make French fries low-FODMAP without sacrificing their taste. Here are some tips for making low-FODMAP french fries at home: Use a mandolin to slice the potatoes thinly. This will help reduce the number of carbs and fructan in your recipe.
4. They Have High Levels Of Fodmaps
The high fat and salt content of French fries can lead to bloating, gas, and diarrhea. However, by eating low-FODMAP French fries you can avoid these unpleasant side effects. This is because the potatoes are broken down into smaller pieces so that they pass through the digestive tract more easily. Because of this, your body doesn’t absorb as much fat or salt from these treats as it would from a traditional fry from Mcdonald’s!
5. They Contain Fructans
French fries contain high levels of fructans which can cause bloating in some people. Fructans are found in many foods such as wheat, rye, barley, rice, and corn but since they are not a staple in the low-FODMAP diet, you can still enjoy them with caution and moderation.
6. They’re Full Of Fodmaps
French fries are made from potatoes, which are high in FODMAPs. This means that they contain over 20 different FODMAPs, including fructans (fructooligosaccharides), galactooligosaccharides, and raffinose. This FODMAPs can cause unpleasant symptoms if you eat too many servings of French fries or other baked or fried foods containing them. But, unlike other high-FODMAP foods like wheat flour, corn starch, and corn syrup, French fries can be avoided on the low-FODMAP diet.
7. They’re High In Fodmaps
French fries contain high levels of fructose and fructans, two FODMAPs that are not allowed on the low-FODMAP diet. This is because they can cause digestive issues for many people with IBS, especially if you’re sensitive to them. You can find out more about how to manage your symptoms with IBS on the low-FODMAP diet here.
Are Potatoes Low Fodmap?
1. What Is Fodmap?
FODMAP stands for Fermentable Oligo-, Di-, Mono-, and Polysaccharides (FODMAPs) and are common sugars found in foods such as grains, legumes, fruits, and vegetables. These sugars are poorly absorbed by the small intestine due to the lack of enzymes that break down these sugars. This makes them difficult to digest, leading to gas, bloating, and digestive symptoms in many people. FODMAPs also have a strong impact on your gut bacteria which can have both positive and negative effects on your health (1).
2. How Many Fodmaps Are There?
There are over 180 different types of FODMAPs! Some of these include short-chain carbohydrates such as fructans (found in wheat), galactooligosaccharides (GOS), lactose, fructose, and honey (2). Other types include medium-chain fatty acids (MCFAs), polyols (found in many fruits and vegetables), and disaccharides such as sucrose, maltose, and lactose (3).
3. What Are Fructans?
Fructans are a type of oligosaccharide (or sugar) that is poorly absorbed by the small intestine. They are found in wheat, onions, garlic, asparagus, legumes, honey, and mushrooms (4). You can find them in some fruits and vegetables such as artichokes, bananas, carrots, cornstarch (5), garlic chives, leeks, onions, shallots (6), and avocado pits. They also occur naturally in smaller amounts in certain foods such as wheat bran or banana skins.
4. How Many Gos Are There?
Galacto-oligosaccharides are a type of short-chain carbohydrate contained in some legumes such as lentils or beans. You as wheat, onions, garlic, asparagus, red and white wine, and mushrooms. Fructans are also found in some probiotic foods such as yogurt (7).
5. What Is Gos?
Galactooligosaccharides (GOS) is a type of oligosaccharide that is poorly absorbed by the small intestine (8). They occur naturally in foods such as chicory root, asparagus, artichokes, and mushrooms. You can find them in some probiotic yogurts such as Fructoolivacin (FOS), GalactoPlus, and Saccharomyces Boulardii (9). They’re also found in some strains of bacteria including Lactobacillus rhamnose GG. GOS is not well absorbed by the digestive system and so they pass through the body without being digested (10). Some people find that they have symptoms when they consume foods with as garlic, onion, and asparagus.
How To Find The Fries That Are Lowest In Fodmaps
1. Choose Your Fries Wisely
French fries are typically made from potatoes and breadcrumbs. The breadcrumb content is what makes them so unhealthy. Breadcrumbs are high in FODMAPs, and they’re also a source of Lactose. If you’re following the low-FODMAP diet, you need to avoid all the fructans in breadcrumbs. To ensure you select the right fries, read this article about how to avoid fructans in French fries.
2. Always Choose Extra-Long French Fries that aren’t Stretched Out
If you want to avoid fructans, choose extra-long French fries that haven’t been stretched out or cut into too many pieces. You can buy these at most grocery stores and they are usually labeled as “french fries” or “fry sticks” on the package. If you buy these, be sure to return them if they are too long for your tastes.
3. Buy French Fries with the Skin on
If you’re going to buy skin-on fries, be sure to avoid any that are cut into pieces! These are usually found in fast food restaurants and don’t have skin on them. The fries will be much higher in fructans than those with the skin on, so it’s best to avoid them altogether. You can also check the number of fries in a bag and compare that to how many you need for your low FODMAP diet. If there are more than you need, return them or give them away!
4. Buy Frozen French Fries
If you love frozen French fries but don’t want to buy a large bag of potato sticks at once, try buying frozen ones instead! They tend to be very low FODMAP and may even be gluten-free if they are the thought of cooking French fries, you can always buy frozen French fries. These are often a good choice for special occasions because they will have fewer FODMAPs than fresh fries. They’re also much more affordable than the fresh variety! Be sure to buy the frozen kind that is labeled as “French fries” or “fry sticks” on the package. It’s often a good idea to read the ingredient list on these to see if it contains any fructans.
5. Double-Check Your French Fries for Fructans
If you want to make sure that you avoid all fructans in your French fries, double-check them before you eat them! Some stores sell pre-packaged bags of frozen fries that are already cut up and ready to go. If you have the idea of having to cut a bag of fries, you might consider buying frozen French fries. They’re still fried, but they come in bags that are already cut into pieces. You can store these bags in the freezer until you need them and they will stay fresh for several weeks.
Conclusion
French fries are a delicious food that can be enjoyed on the low-FODMAP diet. However, they are high in fructans and fat, so you should eat them in moderation. If you’re feeling crunchy, salty fries are just what you need, pick a low-FODMAP brand and enjoy!
