You know you should eat more vegetables but often get bloated after eating them and are unsure about which ones to choose. Come to the rescue: my delicious and easy recipe for herb-roasted vegetables.
Hi! I’m Antonella, a registered dietitian who loves to help people with IBS find relief from their painful gut symptoms and discover the joy of eating again. One way I do this is by creating delicious and easy recipes that won’t make you bloated or gassy.
What Makes These Herb Roasted Vegetables Low FODMAP?
Vegetables can be tricky to choose when you often experience bloating and gas as a result of IBS. The key is to prioritize vegetables that our gut bacteria ferment slowly (rather than rapidly). This is what “low FODMAP” means, and translates into less gas and bloating for you!
The vegetables in this recipe are great examples: carrots, parsnips, and potatoes are classified as Low FODMAP by Monash University. You can find more examples in the Monash FODMAP Diet App.
Moreover, unlike other vegetables, which become high in FODMAPs by increasing the portion size by a small amount, these vegetables remain low FODMAP at portions that you would be very unlikely to consume (over 1 pound!).
Why Should You Make These Herb Roasted Vegetables?
They are packed with nutrients & fiber: these vegetables provide important nutrients like vitamins A and C, potassium, and a variety of carotenoids from the different-color carrots. As well as both soluble and insoluble fiber, which is so important for our gut health.
They are a crowd-pleaser: this recipe is sure to please adults and kids alike. Roasting them increases their natural sweetness and gives these vegetables a pleasant crunch. It’s a great dish to bring to a holiday party or a potluck.
They are easy and quick to make: it only takes a few minutes to wash and cut the vegetables, then the oven will do the work for you. Just don’t forget to set your timer!
Helpful Substitutions
If you are missing an ingredient or want to change things up, here are some ideas:
- Swap the thyme with fresh sage or rosemary
- Use sweet potatoes instead of carrots (but stay within ½ cup per serving to keep it low FODMAP).
Herb Roasted Vegetables: A Low FODMAP Rainbow of Roots
Ingredients
- 1 lb. parsnips
- 1 ½ lb. rainbow carrots or regular carrots
- ½ lbs. fingerling or baby potatoes (a mix of yellow and red)
- 1 Tablespoon fresh thyme leaves
- 2 Tablespoons avocado or sunflower seed oil
- a few grinds of salt and pepper
Instructions
- Preheat the oven to 425º F.
- After washing and drying the vegetables, peel the parsnips and brush the carrots with a vegetable brush. Cut the parsnips and carrots into 2 ½-inch sticks, about ¼-inch thick. Don’t worry about being perfect, as the vegetables are uneven in size. Do the best you can so that they will cook evenly. Cut the potatoes in half.
- Line two baking sheets with parchment paper. Toss the vegetables with thyme, oil, and a few grinds of salt and pepper and lay them evenly on the baking sheets. Add 1 tablespoon water to each sheet and cover with aluminum foil.
- Bake the vegetables for 15 minutes, then take off the foil. Continue baking until they are tender and slightly browned (be sure to check early so they don’t burn), for another 10-15 minutes.
- Store in an airtight container in the refrigerator for up to 2 days.
Are you still struggling with bloating and gas? If you want evidence-based strategies to reduce bloating and gas, I have a resource for you! Click on the button below and get my Free Guide: 10 Easy Steps to Beat the Bloat Guide.
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Antonella Dewell, MS, RDN | IBS Resolution Expert
Antonella Dewell is a registered dietitian and IBS specialist based in California. She has over 2 decades of experience working in clinical research at Stanford. Since 2018, she has been running a private practice. She helps people with IBS gain real, lasting relief from IBS symptoms in just 2-4 weeks without giving up all the foods they love, so they can stop feeling anxious around food and get back to fully enjoying food and life again.
