It does feel like the list of vegetables you can’t eat when following a low FODMAP diet continues to grow the more and more you look into it. But do parsnips fall on this list or are they safe to eat if you suffer from IBS?
Are Parsnips Low FODMAP? Yes, parsnips are low FODMAP. They are one of the few vegetables that are so low in FODMAPs that you can eat them fairly freely!
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Parsnips on a Low FODMAP Diet
There are not many foods where you don’t have to watch your portions on a low FODMAP diet. Even with many of the lower FODMAP foods, you have to measure and weigh them to ensure they don’t stack the FODMAPs and become moderate to high.
Parsnips are one of those wonderful foods where you don’t need to worry. The FODMAPs in them are low and you can eat them freely.
Fortunately, parsnips are also a wonderfully versatile vegetable that can be cooked in different ways so you won’t get bored. They might even become your new favourite vegetable.
What is a Low FODMAP Parsnip Portion?
It’s rare for us to be able to tell you about a food that can be eaten freely without any weighing out of portion sizes but parsnips are one of those foods where you finally get to celebrate!
If you’ve cooked plain parsnips then pop a good-sized portion on your plate and enjoy. The only thing to be careful of is the ingredients that may have been added.
Many frozen parsnips will come covered in flour and coated in seasonings that are high in FODMAPs. You will find the same when eating in restaurants the seasonings and oils can suddenly turn a low FODMAP food into a high FODMAP one.
When following a low FODMAP diet, you can go wild with parsnips and eat as many as you want, within reason, of course!
Are Parsnips IBS-Friendly?
Generally speaking, parsnips are OK to eat if you suffer from IBS. The one element of a parsnip that can cause some stomach issues is the skin so it can be a good idea to peel them before use.
It’s also a good idea to avoid parsnips that are on the turn. Instead, use the freshest parsnips you can that have no bruising.
As with many foods, overindulging on parsnips is likely to cause some flare-ups so, even though a fairly unlimited portion will remain low FODMAP, it’s still a good idea to limit how much you eat to a handful at a time.
Tips for Eating Parsnips on a Low FODMAP Diet
If you’re going to eat parsnips when following a low FODMAP diet then make sure you follow these 3 simple tips:
Avoid Preseasoned Parsnips
Preseasoned parsnips that you can buy in the supermarket, especially in the freezer section, may have been seasoned with flour, garlic powder, onion powder or other high FODMAP foods. So buy them fresh and prep them yourself.
Proceed Cautiously with Honey
Honey is full of fructose making it a high FODMAP food is used excessively. As long as you have tested it, then a drizzle on some parsnips will be fine but don’t overdo it.
Mix With Other Roots
Eating parsnips every night is going to become boring. So mix them with other root vegetables that are low FODMAP, like carrots, alongside a few springs of rosemary then roast.
How to Use Parsnips
When it comes to versatility in foods you can’t beat a parsnip. Here are some of the ways you can cook and enjoy your low FODMAP parsnip besides boiling it plainly:
Baked Parsnip Fries
If you want a change then try making parsnip fries. Peel your parsnips and chop them into thin batons. Pop them onto an oiled baking tray and drizzle with a little more oil. Season with salt and a little pepper and toss them to coat them all over.
If you wanted you could add your favourite low FODMAP herbs and spices too. Then pop them into the oven to bake for about twenty to thirty minutes or until they are cooked through and crispy.
Roasted Root Vegetables
Most vegetables are delicious roasted and served with a roast dinner. Make up a selection of low FODMAP root veggies such as parsnip, potatoes and carrots and chop them into small chunks.
Lay them evenly onto an oiled baking tray and drizzle with oil. Season with salt and pepper and then bake for between thirty and forty minutes.
If you can’t eat rice and are getting bored of cauliflower rice then use parsnip instead It has a wonderfully earthy flavour and makes a great low FODMAP solution. Just grate your parsnip, steam it for a couple of minutes until it is cooked and fluffy then serve.
Parsnip is a great base for a soup or stew. Not only does it taste great but if you bulk out your soup with low FODMAP foods you can eat freely then you can add a few extra-tasty treats in there instead.
To make a parsnip base soup. Cut up your parsnip and other vegetables and boil until they are soft enough to blend. Then blend and you have a fab vegetable soup ready to eat.
Following a low FODMAP diet isn’t always easy which is why it’s great to come across a food you can eat freely.
The humble parsnip is one of those foods and with its delicious sweet flavour and versatility, it will soon become a staple in your low FODMAP diet.
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