What Foods Are Low FODMAP for Passover?
At Passover those of the Jewish faith the world over celebrate and much of that celebration revolves around food and the family table. The seder plate often is center stage.
Luckily for us FODMAPers, we can enjoy a traditional seder with very few changes, including the foods on the ceremonial seder plate.
Let’s take them one by one:
Maror and Chazeret – these are meant to be a bitter herbs, often represented by horseradish, which is now approved as a low FODMAP food and Romaine lettuce or endive, also low FODMAP.
Karpas – these are vegetables or herbs that are dipped in salt water at the beginning of the seder. Parsley is often used and both it and the salt water are low FODMAP. Some families use onion or potato. The latter would be fine; the former is high in FODMAPs.
Zeroa – this is a roasted meat, usually a lamb shank bone, although some use a roasted chicken neck – both low FODMAP.
Beitzah – hardboiled egg. A favorite low FODMAP food!
Charoset – ahh, the charoset. This was a hard one. Traditionally it is a mixture of fruit and nuts and spices but the fruit are often apples and pears, neither of which is okay for us. We have taken some liberties and created what we think is a very close – and delicious – approximation using low FODMAP jicama! Our low FODMAP Charoset is crunchy, a little sweet, gently spiced and we hope you enjoy it on your Passover table.
Matzo – and then there is matzo on the table. There is gluten-free matzo available that is also low FODMAP, although it would not be appropriate for conservative families. You can read more about it in our Low FODMAP Gluten-Free Matzo Ball Soup recipe.
We wish all of our Jewish friends and family a delicious and low FODMAP Passover. Please check out our Garlic & Herb Roast Leg of Lamb, Charoset, Short Ribs with Horseradish, Sweet & Sour Brisket (just leave out the flour), our flourless Clementine Almond Cake, Lemon Almond Cake, Flourless Chocolate Cake and and our Matzo Ball Soup! For something a little unconventional, try our Oven Braised BBQ Brisket.