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 is often center stage.
Those following the low FODMAP diet 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 bitter herbs, often represented by horseradish, which is a low FODMAP food, along with 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 salted 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! Here is how we make perfect hardboiled eggs.
Save this article
Enter your email address and we'll send it straight to your inbox.
Charoset
Ahh, the charoset. This was a hard one. Traditionally, it is a mixture of fruit, nuts, and spices, but the fruit is often apples and pears, neither of which is low FODMAP in larger portions. 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.
And, then we also have one that uses a small amount of apples – the amount deemed low FODMAP by Monash University lab testing.
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.
Passover Recipes
For dozens of Passover recipes, from Matzo Ball Soup and Charoset to roasted main-dish meats, to flourless desserts, please check out our Passover Perfection, 41 Delicious Low FODMAP Recipes.
We wish all of our Jewish friends and family a delicious and low FODMAP Passover.
