The fodmap guide to eggplant: friend or foe?

Eggplant, also known as aubergine, is a versatile vegetable that can be enjoyed in various culinary creations. However, for individuals following a low FODMAP diet, it’s crucial to understand the FODMAP content of eggplant before incorporating it into their meals.

What Are FODMAPs?

FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols) are short-chain carbohydrates that can be poorly absorbed by the small intestine. This can lead to symptoms such as bloating, gas, abdominal pain, and diarrhea in individuals with irritable bowel syndrome (IBS) and other digestive disorders.

FODMAP Content of Eggplant

The good news is that eggplant is considered low in FODMAPs. According to the Monash University FODMAP Diet App, a serving of 75g of cooked eggplant contains less than 1g of FODMAPs, which is considered a low-FODMAP serving.

Safe and Unsafe Portions of Eggplant

While most parts of eggplant are low in FODMAPs, there are some exceptions to keep in mind:

• Skin: The skin of eggplant contains negligible amounts of FODMAPs and is safe to consume.
• Seeds: The seeds of eggplant are high in FODMAPs and should be removed before consuming.
• Stem: The stem of eggplant is also high in FODMAPs and should be discarded.

Cooking Methods and FODMAP Content

The cooking method used for eggplant can also affect its FODMAP content:

• Grilling, roasting, or sautéing: These methods do not significantly alter the FODMAP content of eggplant.
• Frying: Frying eggplant can increase its FODMAP content due to the absorption of oil.
• Boiling: Boiling eggplant for prolonged periods can leach out FODMAPs, making it a low-FODMAP option.

Incorporating Eggplant into a Low-FODMAP Diet

Eggplant is a versatile vegetable that can be incorporated into a low-FODMAP diet in various ways:

• Roasted: Roast eggplant cubes with olive oil, salt, and pepper for a flavorful side dish.
• Grilled: Grill eggplant slices with balsamic vinegar and herbs for a smoky and tangy appetizer.
• Sautéed: Sauté eggplant strips with garlic and olive oil for a quick and easy side.
• Pureed: Pureed eggplant can be used as a base for low-FODMAP dips, sauces, and spreads.

Precautions for Individuals with FODMAP Sensitivity

While eggplant is generally low in FODMAPs, it’s important to note that individual tolerances may vary. If you have FODMAP sensitivity, it’s recommended to start with a small serving of eggplant and gradually increase the amount as tolerated.

Health Benefits of Eggplant

In addition to being low in FODMAPs, eggplant offers several health benefits:

• Rich in antioxidants: Eggplant contains antioxidants such as anthocyanins and chlorogenic acid, which may protect against chronic diseases.
• High in fiber: Eggplant is a good source of dietary fiber, which supports digestive health and promotes satiety.
• Low in calories: Eggplant is a low-calorie vegetable that can be enjoyed without contributing significantly to calorie intake.

In a nutshell: Is Eggplant a FODMAP-Friendly Vegetable?

Yes, eggplant is considered a low-FODMAP vegetable and can be enjoyed as part of a low-FODMAP diet. By removing the seeds and stem and using appropriate cooking methods, individuals with FODMAP sensitivity can safely incorporate eggplant into their meals and reap its nutritional benefits.

What People Want to Know

1. How much eggplant can I eat on a low-FODMAP diet?

A serving of 75g of cooked eggplant is considered a low-FODMAP serving. Start with a small serving and gradually increase the amount as tolerated.

2. Can I eat the skin of eggplant on a low-FODMAP diet?

Yes, the skin of eggplant is low in FODMAPs and is safe to consume.

3. What is the best way to cook eggplant for a low-FODMAP diet?

Grilling, roasting, or sautéing eggplant are all low-FODMAP cooking methods. Avoid frying eggplant as it can increase its FODMAP content.