Name: Low FODMAP Mashed Parsnips
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Cuisine: American
Ingredients: 1 pound parsnips; washed, peeled and cut into 1-inch pieces; 2 tablespoons garlic-infused olive oil; Salt and pepper

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Move over potatoes, these Low FODMAP Mashed Parsnips are ready to shine! Try this simple and scrumptious side dish as an alternative to the classic.

Low FODMAP mashed parsnips offer an alternative to classic potatoes. This easy recipe uses just two main ingredients plus optional chives. It can be ready in about 30 minutes.

Parsnips

Parsnips are a FODMAP-free starchy root vegetable. They look a little like white carrots and have a slightly sweet flavor.

When buying parsnips, look for parsnips that are firm and without pits. Depending on where they are purchased, parsnips will sometimes be coated with wax to prevent them from drying out. Peel parsnips with a vegetable peeler just before using.

Parsnips can usually be kept in the fridge for at least 3 weeks. Enjoy them mashed, roasted, grilled, or steamed.

Parsnips are a good source of low FODMAP fiber and offer some calcium and iron. 1, 2

Shopping list

To make low FODMAP mashed parsnips, add these ingredients to your shopping list:

Parsnips - 1 pound
Garlic-infused oil - 2 tablespoons
Optional: Chives - 1-2 tablespoons minced

Low FODMAP notes

In this section, I share information for ingredients that are either frequently asked about or have suggested serving sizes to remain low FODMAP. We each have unique tolerance levels and nutritional needs. Please listen to your body (and, if possible, work with a FODMAP-trained dietitian) to determine what is best for you. For more low FODMAP serving size info, please refer to the Monash FODMAP app and FODMAP Friendly website or app.

Garlic-infused oil is a popular way to add garlic flavor on the low FODMAP diet. Monash University suggests a serving size of 1 tablespoon (20 ml), though it has been tested as low FODMAP in much larger amounts (up to 500 grams). Learn more about why it's generally well tolerated in my Low FODMAP Garlic and Onion Substitutes post. Both Fody Foods Garlic-Infused Olive Oil and Colavita Roasted Garlic Olive Oil have been tested and were certified.

Parsnips are a naturally low-FODMAP food and remain low in FODMAPs up to 500 g.

Make it a meal

Build a FODMAP-friendly meal by serving these low FODMAP mashed parsnips with:

A source of protein like baked chicken, salmon, or pork tenderloin. Or keep it plant-based with a low-FODMAP serving of firm tofu or tempeh.

Non-starchy veggies in low FODMAP amounts, such as:

Carrots are a low FODMAP food. A suggested serving size is 75 grams or approximately half a medium carrot.

Green beans are low FODMAP in servings of 15 beans or 75 grams. Larger servings contain higher amounts of the FODMAP sorbitol (one of the polyols).

A low FODMAP portion of fruit, such as:

Blueberries are low FODMAP in servings up to 1 cup (125 grams) and remain low FODMAP even in larger amounts. This is a change from earlier Monash University data, which listed a much smaller low FODMAP serving size, so you may still come across outdated information.

Kiwi (or kiwifruit) is low FODMAP in servings of 2 small fruit, or 150 grams. Larger servings contain higher amounts of the FODMAP, fructan.

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