🥬 Eggplant
Eggplant (also known as aubergine, brinjal, or melongene) is a versatile nightshade vegetable with a distinctive purple skin and creamy flesh. For those following a low FODMAP diet, eggplant presents an interesting case study in portion control and preparation methods. According to Monash University testing, eggplant contains moderate levels of sorbitol and mannitol, both polyol FODMAPs that can trigger digestive symptoms in sensitive individuals. However, the good news is that eggplant can still be enjoyed in controlled portions. The key is understanding safe serving sizes and how cooking methods affect FODMAP content. Eggplant is approximately 92% water, which contributes to its low calorie density and makes it an excellent choice for those managing their weight while following a gut-friendly diet. It's rich in fiber, particularly in the skin, and contains beneficial antioxidants including nasunin, a potent anthocyanin that gives eggplant its characteristic purple color. This compound has been studied for its potential neuroprotective and anti-inflammatory properties. From a nutritional perspective, eggplant provides vitamin C, vitamin K, vitamin B6, thiamine, niacin, magnesium, phosphorus, copper, and manganese. While not particularly high in any single nutrient, its diverse micronutrient profile makes it a valuable addition to a balanced diet. When cooking eggplant on a low FODMAP diet, grilling, roasting, or sautéing are excellent methods that concentrate flavors while maintaining safe portion sizes. The sponge-like texture of eggplant means it readily absorbs oils and flavors, making it perfect for Mediterranean, Middle Eastern, and Asian cuisines. Salting eggplant before cooking (a process called degorging) can reduce bitterness and excess moisture, though modern varieties are typically less bitter than older cultivars. For optimal digestive tolerance, pair eggplant with low FODMAP herbs and spices like basil, oregano, or cumin, and use garlic-infused oil instead of fresh garlic to add flavor without FODMAPs. Remember that cooking methods don't significantly reduce FODMAP content, so portion control remains essential regardless of preparation style.
Porción segura
¼ cup (33g) diced eggplant per serving
🔬 Nota cientÃfica
Monash University has tested eggplant and found it contains moderate to high levels of polyols (sorbitol and mannitol). A small serving of ¼ cup (33g) is considered low FODMAP and should be well-tolerated by most people. However, portions of ½ cup (75g) or more contain moderate to high levels of polyols and may trigger symptoms in sensitive individuals. The FODMAP content increases proportionally with serving size, making portion control critical. Interestingly, different varieties of eggplant (such as Japanese, Italian, or globe eggplant) may have slightly varying FODMAP levels, though all should be consumed in limited quantities during the elimination phase. Cooking methods do not significantly reduce polyol content, as these sugar alcohols are heat-stable.