Are Raisins Low FODMAP?

Raisins are a popular food choice for both adults and children. They are appealing, fast, simple, and readily available, but are raisins FODMAP-free?

Raisins

Raisins are high in oligofructose. According to Monash University, a single raisin is two teaspoons, however, this is high in FODMAP. A teaspoon-and-a-half serving of medium FODMAP includes a spoonful and a half, but one tablespoon is low FODMAP. If you wish to eat raisins, you must pay close attention to the amount served.

Foods With Raisins

Raisins are found in a variety of foods, and many of them have been FODMAP evaluated. Multigrain biscuits with raisins, for example, are high in FODMAP per portion (one biscuit), but half a slice is low. In one serve of an oatmeal energy bar with walnuts and raisins, fructans are present. Raisin toast is also high in fructans when consumed in two slices or one slice. When it comes to single-serve servings sizes, there are two slices and one slice, both of which are high in fructans.

Are Raisins Low In FODMAP?

brown and white nuts on brown wooden bowl — are raisins low fodmap

According to some health practitioners, raisins, or kish mish as they are known in South Asian culture where they are eaten in great quantities, are high in calories since they are derived from grapes, a big sugar fruit. Are they on the home team when it comes to the FODMAP diet?

Raisins are low FODMAP and safe to eat for the majority of people with IBS which is a short term for irritable or uneasy bowel syndrome as long as you do not exceed an ounce serving during the day. That is about a teaspoon. Anything more will have extremely high levels of Oligo-fructans.

Raisins come in a variety of hues, from yellow to black. This is not due to the type of grapes or color of those used; rather, it has more to do with different processing methods. Nutritionally, they are quite similar. The differences in their nutritional qualities are immaterial. Also, their Oligo-fructan content is about the same.

Should Raisin Be On The FODMAP Safe List?

Raisins are either adored or treated with contempt. Few individuals would be classified as ambivalent in their attitudes toward raisins. Similarly, the health advantages of raisin consumption versus the associated risks are not identical for everyone.

Health Benefits

Raisins are high in iron, which can help with anemia. Anyone on a vegetarian or vegan diet who misses out on the red meat and poultry’s plentiful iron content might benefit from eating raisins.

Raisins are high in sugar and carbohydrates, but they are naturally sweet and high in fiber. In moderation, if eaten frequently throughout the day, raisins will help you feel fuller for longer, suggesting natural weight reduction.

Oatmeal Raisin Cookies

Ingredients

1 and 1/2 cups of rolled oats and make sure to use these oats, not instant or quick, and you can use gluten-free rolled oats if you are following a gluten-free diet)
One cup of gluten-free all-purpose flour
1 cup of light brown sugar (firmly packed)
1/2 cup of unsalted butter (room temperature, and cut into small cubes)
1/2 cup of dark raisins
1/3 cup of slightly toasted walnut (chopped, all these can be kept as such if you do not like walnuts, or have any kind of allergy)
1 large egg (room temperature)
1 teaspoon of cinnamon
1/2 teaspoon of baking soda
1/4 teaspoon of salt

Method

In a mixing dish, combine the oats, cinnamon, flour, baking soda, and salt.
Melt the butter in a saucepan or microwave-safe bowl.
In a mixing dish, combine the melted butter and brown sugar.
Let it cool before whisking in the egg.
Add the oat mix and stir until only a few streaks of flour remain.
Fold the raisins and walnuts in, if you are using them.
Cover the dish with plastic wrap and refrigerate it for at least two hours. It would be ideal if you could leave it overnight.
Preheat the oven to 350°F, or 180°C.
Place a piece of parchment paper on each baking sheet.
Place four golf ball scoops of dough on each baking sheet, allowing two inches between them.
Flatten the balls to about two centimeters thick.
Bake for 12 to 15 minutes, or until the cookies are golden brown and have spread.
Remove the apple rings from the oven, but leave them on the baking sheet for a few more minutes.
Use a cooling rack to cool.

Raisins are high in antioxidants, which benefit us in a variety of ways, including our eyesight. The phytonutrients found in raisins combat free radicals that damage our vision and cause eye muscular deterioration, improving eye health.

Raisins are high in calcium, which helps to strengthen bones and aid in the prevention of degenerative bone diseases such as arthritis and gout.

This aid in the maintenance of PH balance by eliminating fluids and toxins from their high potassium and magnesium content. Raisins also include anti-inflammatory and anti-bacterial properties, which can help to prevent illnesses and infections.

Health Challenges

Unfortunately, there is a dark side to raisins. While the high fiber content of raisins has a laxative effect and helps maintain bowel movements regularly, which are beneficial for fixing digestion, too much fiber can negate any benefits and cause gastrointestinal discomfort, which might manifest as excessive gas, bloating, or cramps.

Fructans, particularly the Oligo-fructan kind, are sugars found in garlic, watermelon, wheat, onions, beans, and other fruits. The FODMAP carbohydrate category includes Oligo-fructans. Fructans are poorly absorbed in the human digestive system due to their limited capability to break down fructan molecules and release fructose and glucose. Only 5-10% of fructans are absorbed in the small intestine.

Controlling Your Raisin Intake During A FODMAP Diet

According to ChooseMyPlate.gov, moderately active women should consume 1.5 cups of raisins each day, whereas men can eat 2 cups. Although this is the maximum suggested serving size for a healthy adult on a calorie-controlled diet, this is not the case for someone with IBS and on a FODMAP restricted diet.

Raisins are present in many types of food, including sweet and savory dishes alike, from instant oatmeal to cookies and cakes to meat entrees like sweet pork dishes and salads such as the classic Waldorf. Because they can be well hidden and occasionally difficult to avoid, they may cause a problem.

Similar Articles