Regular raisins are safe to eat on a low FODMAP diet based on serving size. A typical serving should be no more than a tablespoon.
What serving size of raisins can be classified as low FODMAP?
So how many raisins can you eat? FODMAPs have a low serving size of 13g (or 1 tablespoon) and should be acceptable for most people with IBS. Servings larger than 13 grams should be avoided because they contain high amounts of oligo-fructans. A 1 1/2 teaspoon (18 g) serving contains moderate amounts of oligo-fructans, so intake should be limited.
Need more information about the FODMAP diet?
If you’re starting your journey on a low-FODMAP diet, you’ll need to know which foods are high in FODMAPs and which foods are low in FODMAPs.
You may have already heard the acronym FODMAP (Fermentation, Oligo-, Di-, Mono-saccharides and Polyols) in the context of Irritable Bowel Syndrome (IBS).
A low-FODMAP diet involves cutting out all five families of fermentable carbohydrates: fructans (wheat, rye, onions, garlic and many other grains and vegetables), galacto-oligosaccharides (beans and legumes), polyols (some fruits and some artificial sweeteners. ), fructose (various fruits, honey, and agave nectar) and lactose (animal milk, yogurt, and some cheeses).
Low FODMAP recipes
Cooking to fit a low FODMAP diet can be difficult at first, but I have prepared recipes for breakfast, lunch and dinner. There are some baking recipes thrown in there too! Cooking without high-FODMAP foods is easy once you know how, so these recipes are a great place to start.
Raisins as it is popular in South Asian culture as it is consumed in abundance, are undoubtedly high in calories, as they are derived from grapes, a sugar-rich fruit in itself. are But are they on the local team when it comes to the FODMAP diet?
Raisins are considered low-FODMAP and safe for most irritable bowel syndrome (IBS) patients as long as your daily intake does not exceed half an ounce. That’s about a tablespoon. Anything higher will have unacceptably high amounts of oligo-fructan.
Raisins are in different colors from yellow to black. This is not a result of the type or color of the grapes used; Rather, it is about different processing methods. Nutritionally, they are very similar. The difference in their nutritional properties can be considered minimal. Also, their oligo-fructan levels are similar.
Should raisins be on the safe FODMAP list?
Raisins are either loved or hated. Few people would be ambivalent in their attitude towards raisins. Likewise, the nutritional health benefits versus risks of eating raisins are not the same for everyone.
Raisins are rich in iron, which helps in treating anemia. Anyone who chooses a vegetarian or vegan diet and thus misses out on the high iron found in red meat and poultry will benefit from eating raisins.
Although raisins are high in sugar and carbohydrates, they are naturally sweet and rich in fiber. Eaten in moderation, it will help you feel fuller for longer, promoting natural weight loss.
Raisins are rich in antioxidants, which benefit us in many ways, including our eyesight. Free radicals that damage our vision and cause eye muscle degeneration are countered by the phytonutrients in raisins that improve eye health.
The high calcium content in raisins increases bone density which makes bones strong and helps fight bone diseases like arthritis and rheumatism.
Raisins help regulate acidity or acidity levels by flushing out fluids and toxins due to their high potassium and magnesium content. The vitamins and minerals in raisins also have anti-inflammatory and anti-bacterial properties that help ward off infections and diseases.
Unfortunately, not everything is sunshine and roses. Although high in fiber, raisins have a laxative effect for those who suffer from constipation and help maintain regular bowel movements, both of which are beneficial in aiding digestion, too much fiber any benefit. can block, leading to digestive upset, which can manifest as excessive gas. . Bloating or cramping
Fructans, including the oligo-fructan variety, are sugars found in foods like garlic, onions, wheat, beans, watermelon, and unfortunately, raisins. These oligo-fructans are listed under the FODMAP carbohydrate group.
The human digestive system has a limited ability to break down fructan molecules and release glucose and fructose. Only 5% to 15% of fructans are absorbed in the small intestine.
The rest passes into the colon, or large intestine, to be fermented by healthy gut bacteria. In some people, it causes pain and discomfort such as bloating and diarrhea.
Controlling raisin intake on the FODMAP diet
Raisins are commonly found in almost every dish, whether sweet or savory, from breakfast cereals like instant oats or muesli to crackers and cakes and even savory meats like making sweet ham or salads like the classic Waldorf. In recipes. So they can be well hidden and sometimes hard to avoid.
Some recipes allow for raisin substitutions, such as dried raisins or apricots. They both contain sorbitol and fructans, and even in small amounts, they can be a challenge for someone on the FODMAP diet. Dried raisins are higher on the FODMAPs list than raisins. However, black currants rank low on the FODMAP list and are a good substitute for raisins.
Are golden raisins or sultanas low FODMAPs?
Raisins are often called golden raisins. They are produced from various varieties of white grapes, mostly seedless Thompson grapes.
They have a delicate yellow color early in the curing process. However, raisins are not darker in color when dried than normal raisins. Sultanas are sweeter and smaller than raisins and can absorb liquid easily.
Takes a long time to dry. Therefore, they are usually coated in an oily solution before the curing process, which results in increased oligo-fructan levels.
Therefore, if you are on a low FODMAP diet avoid sultanas as they are high in sugar or oligo-fructans.
Are Currants Low FODMAP?
Zante currants, as they are commonly known, are minutely dried grapes.
A variety of small, seedless grapes ranging from Carina to Black Corinth varieties are produced that are usually cured or dried over a three-week period.
Currants are used in a variety of sweet or savory dishes because of their deep, sweet flavor and chewy texture.
Like raisins or any dried fruit – currants can be enjoyed in limited amounts as part of a low-FODMAP diet due to their high oligo-fructan properties.
So, are raisins low FODMAP?
It is easy to control the consumption of raisins in their natural environment. With a little caution and close attention to the ingredients that go into preparing your meals, you can avoid the dangers of skipping an IBS-friendly FODMAP-restricted diet. However, that doesn’t mean you can’t enjoy your odd helping of raisins, but moderation is key, as with almost anything in life.