Gluten Free and Vegan Pulled Jackfruit Recipe (low FODMAP) (2024)

FAQs

Is jackfruit FODMAP friendly? ›

Yellow jackfruit that has been canned and drained is low FODMAP in 45g serves, or roughly 1/3 cup. In 60g serves, or around 1/2 cup, it contains moderate amounts of fructose. Freeze dried jackfruit is high FODMAP in a small serve of 16g. It contains high amounts of fructose and moderate amounts of fructans.

Fructans are a type of carbohydrate that can be difficult to digest for some individuals, especially those with irritable bowel syndrome (IBS) or other digestive disorders. Therefore, it is recommended to consume ripe jackfruit to ensure it remains low FODMAP.

Most definitely yes; jackfruit is gluten-free, in its young state it's often preserved in brine (a salt water solution). However, be careful of prepackaged and/or frozen jackfruit with flavoring which can contain gluten.

This is particularly more important if you plan to eat your jackfruit raw, as the texture of the core isn't as noticeable once the fruits have been cooked. Again, the canned jackfruit is perfectly safe to eat straight out of the can, but it tends to taste best warm and with seasoning.

Some people have noticed stomach aches after eating jackfruit. Eating too much can cause diarrhea. Meanwhile, jackfruit seeds contain a chemical that interferes with digestion. Always cook jackfruit seeds before you eat them.

Low FODMAP foods to enjoy instead include:

Fruit: Bananas, blueberries, cantaloupe, grapefruit, honeydew, kiwi, lemon, lime, oranges, and strawberries. Vegetables: Bamboo shoots, bean sprouts, bok choy, carrots, chives, cucumbers, eggplant, ginger, lettuce, olives, parsnips, potatoes, spring onions, and turnips.

Avoid eating jackfruits if you have latex or birch pollen allergies. These allergies can have cross-reactions with Jackfruit. The high potassium content of Jackfruit can be harmful to people suffering from chronic kidney diseases or acute kidney failure.

Jackfruit contains a substance called fructans, a carbohydrate type that can cause gas and bloat in some people. Additionally, jackfruit seeds contain lectins, which are proteins that can bind to carbohydrates and cause intestinal discomfort.

This nutritional roughage is found to be a natural laxative for the prevention of constipation by improving digestion. Studies revealed that dietary fibers present in jackfruit/seeds help to feel full for longer and increase the bowel movements (Morton, 1987; Mushumbusi, 2015; Ranasinghe et al., 2019).

Many vegan and vegetarian eaters seek out jackfruit for their dishes because of its absorbent texture, versatility, and mild taste. Jackfruit is a large tropical fruit that has a slightly sweet and fruity flavor and a meaty texture. It's often used as a replacement for meat in vegetarian or vegan dishes.

Why are people allergic to jackfruit? ›

Conclusions. Sensitization to jackfruit allergy is due to the cross-reactive BP allergen Bet v 1. The prevalence of jackfruit allergy in the selected group of 5 patients was 100%, but jackfruit is not regularly consumed in Northern Europe, explaining why jackfruit allergy is not common.

Whether you're using it fresh or canned, ripe or unripe, jackfruit is an interesting ingredient to experiment with and incorporate into your favorite dishes—especially if you're vegan or vegetarian, or just looking to incorporate more plant-based food or meat alternatives into your diet.

If you use the more convenient canned jackfruit, take care to rinse as much of the brine away as possible. I like to soak it in cold water for a few hours to extract as much as I can. You also probably won't need to add salt to your recipe, so taste before adding any soy sauce or salty condiments.

In these kinds of recipes, jackfruit is strikingly similar to pulled pork or pulled chicken. Since canned jackfruit is usually canned with a brine solution, give it a thorough rinse before using.

What we will say, clearly, is that the early and exciting success of our Green Jackfruit in Brine led us to the realization that American palates have an appetite for jackfruit. And that realization led us to the creation of Trader Joe's Yellow Jackfruit Curry with Jasmine Rice.

Jackfruit: 15.2 g

The only fruit used as a meat substitute, 1 cup of sliced jackfruit has 15.2 grams of fructose.

Jackfruit has nutrients like carbohydrates, protein, dietary fibre, and fats. It contains natural sugars like glucose, fructose, and sucrose. It also contains several vitamins and minerals.

What about Jackfruit? From everything I've researched, canned green jackfruit is fine for most SIBO people.

Among seasonal summer fruits, passionfruit, grapes, papaya and some berries are low in FODMAPs and a deliciously good diet addition. As well as a wide range of nutrients, these fruits contain both soluble and insoluble fibre, which are important for keeping bowel regular.