Yam
Serving sizes
Yam changes rating with portion size. These are the amounts tested in the literature behind our ratings.
- About ⅓ cup (75g)
- Larger portions
- Much larger portions
Yam is Low FODMAP at about ⅓ cup (75g), a starchy root vegetable whose Fructans build at larger portions.
- At about ⅓ cup (75g), yam is low.
- Fructans build with the portion, reaching moderate at larger portions and high at much larger portions.
- Yam is easy to confuse with sweet potato, so check which one you have.
Boil, roast, or mash it with a drizzle of garlic-infused oil, keeping to about ⅓ cup (75g).
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Informational only, not medical advice. Individual tolerance varies. Talk to a healthcare professional or a dietitian for personal guidance.
References
- Fructan and free fructose content of common Australian vegetables and fruit. Muir et al. (2007), J. Agricultural and Food Chemistry 55(16):6619-6627.
- Measurement of short-chain carbohydrates in common Australian vegetables and fruits by HPLC. Muir et al. (2009), J. Agricultural and Food Chemistry 57(2):554-565.
- Quantification of fructans, galacto-oligosaccharides and other short-chain carbohydrates in processed grains and cereals. Biesiekierski et al. (2011), J. Human Nutrition and Dietetics 24(2):154-176.
- Dietary sorbitol and mannitol: food content and distinct absorption patterns. Yao et al. (2014), J. Human Nutrition and Dietetics 27(Suppl 2):263-275.
- FODMAPs: food composition, defining cutoff values and international application. Varney et al. (2017), J. Gastroenterology and Hepatology 32(Suppl 1):53-61. Supplies the low, moderate and high cutoffs used on this page.
Last reviewed September 22, 2026.