Veggies, I don’t think I can ever get enough of those! That is why ratatouille is one of my favorite recipes. It’s easy, foolproof, super healthy, and delicious! Today I share my low FODMAP ratatouille recipe, so you can also enjoy it!
Ratatouille on the FODMAP diet
It is smart to eat ratatouille while you’re following the FODMAP diet. It is a great source of fiber, because of all the vegetables that it contains. And fiber is the best food source for your gut bacteria! Fiber helps create a healthy stool by holding on to fluids so your stool can easily pass through your digestive tract (and come out, no problemo!).
Depending on the stage of the FODMAP diet you’re in you can either have the ratatouille completely low-FODMAP or add other vegetables that fit in with your intolerances. The more vegetables the better!
This ratatouille was combined with a gluten-free bread and brie.
Although sourdough bread is a healthy and low-FODMAP option, it’s best not to combine it with this ratatouille. The tomato puree and courgette both contain some fructans, and so does the sourdough bread. This would lead to FODMAP stacking.
It is actually great to vary the products you’re eating. So even though a product may be low-FODMAP in a really small portion size, try to fit it into your diet! These products usually contain loads of nutrients, to nourish your body.
Is eggplant low FODMAP?
One of the main ingredients of the ratatouille is eggplant. Eggplant is safe to eat to a limited extent, a 75-gram serving is low FODMAP. If you eat more than 75 grams, the eggplant contains moderate amounts of sorbitol.
Is courgette / zucchini low FODMAP?
Zucchini is also low FODMAP to a limited extent. The allowed portion size within the FODMAP diet is 65 grams. If you take more than 65 grams, it contains fructans.
Is tomato low FODMAP?
Tomatoes were recently re-tested, and it turned out that you can eat fewer tomatoes than previously thought. Tomatoes contain fructose in fresh and canned forms. Tomato paste actually contains fructans. This ensures that you can combine them without stacking!
Are carrots and kale low FODMAP?
To cut it short… yes! There are no FODMAPs at all in carrot and kale. So you can eat a lot of it!
Are herbs low FODMAP?
Almost all fresh and dried herbs are low FODMAP. The only thing you have to pay attention to is if you use spice mix. Make sure to check if no garlic or onion powder has been added. But the ‘regular’ fresh and dried herbs are all low FODMAP.
Alright! Get cooking on this low FODMAP ratatouille recipe, and make sure to share your meal with the people you love.
Let me know the adjustments you made to the recipe to make it even better for you!
Recipe by Positive Gut - positivegut.com
- 1 tbsp olive oil
- 300 g aubergine low FODMAP at 75g per person
- 1-2 carrots
- 260 g courgette low-FODMAP at 65g per person
- 150 g kale
- 2 tomatoes low-FODMAP at 65g per person
- 110 g tomato paste low-FODMAP at 28g per person
- 300-400 ml water
- 1 tsp Herbs de provence
- 5-10 leaves basil
On the side:
- 8 slices gluten-free brown bread
- 160 g brie (French cheese) low-FODMAP at 40g per person
- Slice the aubergine, courgette, carrot, and tomatoes in small chunks. Also finely slice the kale, if the store hasn't done that for you!
- Heat the olive oil in a large saucepan or wok and make sure you have a lid that fits the pan. Add the aubergine and bake until slightly brown. Add the carrot and courgette and make sure everything is mixed well.
- Add the tomato paste, water, kale, tomatoes, herbs de Provence and basil. Bring the whole to a simmer and close off with the lid. Let it simmer for about 5-10 minutes until the vegetables are cooked.
- Slice/prepare the bread and brie and serve them with the ratatouille. Enjoy!