Low FODMAP Roasted Carrots with Almond Maple Drizzle

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low fodmap roasted carrots

We’re always inspired by fellow IBS dietitians. Kate Scalara, RD is one of our favorites. Today, we are sharing another recipe inspired by her. Not only is this recipe low FODMAP, it’s also delicious and nutritious!

Carrots are rich in Vitamin A, beta-carotene and have 2 grams of fiber.

Another bonus: Carrots have no detectable FODMAPs!

Lactose-free yogurt can be substituted for Greek yogurt in this recipe.

Low FODMAP Roasted Carrots with Almond Maple Drizzle

What you Need:

  • 1 lb. multi-color carrots (small to medium size, we found these at Sprouts off MacArthur and 122nd)
  • 1 tablespoon olive oil
  • Salt and pepper to taste

Maple Drizzle:

  • 1 tablespoon plain Greek yogurt
  • 1 tablespoon creamy almond butter
  • 1 tablespoon maple syrup
  • 2 tablespoons sliced almonds (optional)
  • 2 tablespoons finely chopped kale or parsley (optional)

What to Do:

Preheat oven to 400 degrees F. Line baking sheet with parchment paper. Toss carrots in olive oil and spread on a baking sheet. Salt and pepper carrots, to taste. Roast in the oven for 20-25 minutes until fork tender, turning halfway during roasting time.

In a small bowl, stir together yogurt, almond butter, and maple syrup until creamy. When carrots are done, spread maple mixture over the middle of the carrots. Garnish with sliced almonds and kale.

Enjoy!

LN

What is The Low FODMAP Diet?

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This week, our focus is the Low FODMAP Diet.

FODMAP stands for:

Fermentable

Oligosaccharides,

Disaccharides,

Monosaccharides,

And

Polyols   

FODMAPs are a group of fermentable carbohydrates that can cause severe aggravation such as stomach cramps,  gas and bloating, reflux, flatulence and bowel urgency, in people with IBS.

FODMAPs are prebiotics and found in a large range of foods. Prebiotics supports the growth of good gut bacteria. Because of this, UNLESS you have been diagnosed with IBS, the Low FODMAP Diet is not advisable without talking to your dietitian.

The Low FODMAP Diet has dramatically improved GI symptoms in many people with IBS.

If you have IBS and would like to know more about how The Low FODMAP Diet may work for you, contact Banister Nutrition. Our dietitians can get you back on track of enjoying foods again.

KD

Hill, P., Muir, J. G., & Gibson, P. R. (2017). Controversies and Recent Developments of the Low-FODMAP Diet. Gastroenterology & hepatology, 13(1), 36–45.