My Gluten Free Cheesy Gnocchi and Spinach Bake Recipe (low FODMAP) (2024)

FAQs

Is gnocchi OK for IBS? ›

FODMAP info: It is important to look at the composition closely, some are mainly made out of wheat, others out of potatoes. Homemade from potatoes, no problem, the gnocchis will be low in fodmaps. The industrial ones made from potatoes should be low in fodmaps, but better check the label for the composition.

A well-balanced diet is built on whole foods like fruits, veggies, whole grains, and protein. When it comes to a low FODMAP diet, however, even some of the healthiest foods should only be enjoyed in moderation. This is true for spinach. Spinach is a low FODMAP food when consumed in limited quantities.

Traditional gnocchi made with regular potatoes and flour is not considered low FODMAP. However, there are alternatives available for those following a low FODMAP diet, such as using low FODMAP flours or making homemade gnocchi using low FODMAP ingredients.

Zucchini (Marrow)

According to Monash University's FODMAP food experts, a single 65g serving of zucchini is low in FODMAPs, and should be fine for people with a range of IBS sensitivities.

Pasta made with gluten-free types of flour, for example, may be a low-FODMAP choice. Gluten-free pasta made from rice, corn, quinoa, or chickpeas is generally low-FODMAP in moderate servings.

“People with Celiac disease need to eliminate all gluten-containing products from their diet, but we're seeing that a gluten-free diet and gluten-free products can actually help people who have various digestive concerns as well, including people who have irritable bowel syndrome (IBS) or even Crohn's or colitis, which ...

Also, limit artichoke, brussels sprouts, onions, shallots, leeks and asparagus. What to eat instead: Vegetables that are good to eat include eggplant, green beans, celery, carrots, spinach, sweet potato, yam, zucchini and squash. You can enhance flavors of these veggies with herbs.

Aged cheeses include Cheddar, Camembert, Cheshire, Pecorino Style, Swiss, Brie, Blue Cheese, Havarti, or Parmesan. These are low FODMAP cheese options and they are normally well tolerated by people with lactose intolerance.

Note: Gluten-Free Options Are Available For This Product

Conte's makes a line of gluten-free gnocchi, and if you're really feeling motivated check out this this gluten-free gnocchi recipe from Serious Eats – it's worth the extra work!

Are pickles low FODMAP? Yes and no. Pickled cucumbers are low FODMAP, unlike some other pickled vegetables whose FODMAP content changes drastically, according to Monash. However, it depends on whether the cucumbers are pickled with a high FODMAP ingredient, such as garlic.

Is gnocchi hard to digest? ›

The famous pasta is usually made from potatoes, but could also be prepared from breadcrumbs, risotto, or even just flour. Many people argue that the potato-made gnocchi is a bit easier on the digestive system and all around the most delicious.

There are some other foods like potatoes, rice, carrots, bean sprouts, blueberries, Japanese/Kabocha/Kent squash, cucumber, parsnip, lettuce, oyster mushrooms, hard cheese (like cheddar and colby), choy sum, collard greens, swiss chard and silverbeet that remain low FODMAP in large serving sizes.

Blueberries are a great low-FODMAP fruit serving because they are lower in fructose, which can be difficult for your body to digest. However, be sure to measure out the proper serving. One serving is approximately 20 berries.

Red bell peppers have no FODMAPs. Green peppers do, but up to 52 g (about half a medium green bell pepper) is a safe low FODMAP serving size. Personally, I like the flavor and color of sticking with red peppers for our low FODMAP recipe, and the Monash University serving size reflects their use.

Conclusions. This cross-sectional study demonstrated that the consumption of staple foods, such as rice, bread, pasta, and buckwheat noodles is associated with the prevalence of IBS.

Baked and Boiled Potatoes

Some people with IBS find cooked potatoes are easy to digest, which is good news because baked or boiled potatoes are a natural source of nutrients like potassium. Depending on how well a person with IBS tolerates fiber, the skin of the potato may need to be removed before it's cooked.