So, are sultanas safe to eat if you’re following the low FODMAP diet? Here’s the answer…
No – sultanas are not safe to eat on a low FODMAP diet.
Why are sultanas high FODMAP?
Sultanas contain high amounts of Oligo-fructans are excess fructose intake should be avoided.
Source: Monash University
What are Sultanas?
Sultanas, sometimes just called golden raisins, are golden-colored dried grapes that are made from various varieties of seedless white-fleshed grapes. The skin of these fruits start off as pale yellow in color, but unlike raisins, don’t darken in the same way as they dry. Compared to raisins, sultanas also easily absorb liquid, but are smaller and slightly sweeter. Sultanas are used in the same ways you’d use raisins.
Source: The Kitchn
Need more info on the FODMAP diet?
If you’re starting your journey on the low FODMAP diet, you’ll need to know what food is high FODMAP and what food is low FODMAP.
You’ll probably already have heard of the acronym FODMAP (Fermentable, Oligo-, Di-, Mono-saccharides and Polyols) in the context of irritable bowel syndrome (IBS).
Click here to check the low FODMAP food list for more information on other low/high FODMAP foods.
The low FODMAP diet involves cutting out all five families of fermentable carbohydrates: Fructans (wheat, rye, onions, garlic, various other grains and vegetables), Galacto-oligosaccharides (beans and pulses), Polyols (certain fruit, certain artificial sweetners), Fructose (various fruits, honey and agave nectar) and Lactose (animal milks, yoghurts and some cheeses).
Low FODMAP recipes
Cooking to suit a low FODMAP diet can be tricky at first, but I’ve created recipes for breakfast, lunch and dinner. There’s also a few baking recipes thrown there too! Cooking without high FODMAP foods is easy when you now how, so these recipes are a great place to start.
- Breakfast Frittata
- Chocolate Lava Cake
- Yorkshire Puddings
- Chicken Stew and Dumplings
- Low FODMAP Curry Powder
- Cream of Chicken Soup
- Herb-Crusted Cod and Tartar Sauce
- Chewy ginger biscuits
- Chinese Chicken Curry
4 IBS Hacks You Need To Know
Here’s 4 IBS hacks that have really helped me adjust to living with IBS. What are your best IBS hacks or ultimate tips? Let me know in the comments below!
Got any questions? Be sure to leave me a comment below…