Low Fodmap diet Jicama Fries and Dipping Sauce

Low-FODMAP Baked Jicama Fries and Dipping Sauce

Who needs potatoes when you can enjoy Low-FODMAP Baked Jicama Fries?!  Though I still enjoy fries on occasion, baking up these Jicama Fries was a fun treat that everyone in my house enjoyed. Baking makes them less oily than regular fries which is great for people like you and me who have Irritable Bowel Syndrome (IBS).  Why?  Because foods like fried foods with high amounts of fat or saturated fat can adversely affect gut motility – meaning it can make your gut do things you don’t want it to do!  So when in doubt – bake your foods when possible.

If you don’t know much about jicama, it is a root vegetable native to South America.  You can eat it raw or cooked, and it is a low-carb substitute for fries made out of potatoes.  It’s also low-glycemic which makes it a good alternative for anyone that has diabetes or is pre-diabetic.

If you can’t find jicama at your local supermarket, you may find it at a local Mexican or Asian market.  Here are other uses for jicama:

  • Make jicama fries – see recipe below
  • Add raw jicama to a green salad
  • Add raw jicama to a citrus and parsley salad
  • Add raw cubed jicama, pineapple and lemon juice atop fish before placing in the oven to bake
  • How to Make Jicama Chips – Peel a 1-pound jicama in half lengthwise. Slice the jicama on a mandoline set to about 2mm. Spread the slices out over two to three parchment-lined, rimmed baking sheets to fit the jicama in single layers. Brush the jicama on both sides with a thin coating of olive oil and sprinkle with salt and freshly ground black pepper. Bake at 200°F, turning the jicama every 20 minutes or so, until crisp, 90 to 100 minutes.

Low-FODMAP Baked Jicama Fries 

Servings: 2

*For tips on how to prepare jicama, scroll down below for recipe



  • 1 medium jicama (enjoy a 1/2 cup or 75 grams —-low-FODMAP serving)
  • 1 tablespoon olive oil
  • 1/2 teaspoon paprika
  • Pinch wheat-free asafetida powder (if you have it)
  • Pinch of Cayenne pepper
  • 1/2 teaspoon salt, or to taste


The sauce is simple.  Just mix mayonnaise with Texas Pete Hot sauce (no onion or garlic).  Start with mayonnaise and then add hot sauce to your liking.

1. Preheat oven 425°F. Peel jicama and cut into 1/4 inch matchsticks.

2. Bring water to boil in medium saucepan over medium heat. Add jicama and cook for 10 minutes until jicama is less crunchy.

3. Drain water using a colander, transfer jicama slices in a large bowl and toss with olive oil, seasonings and sea salt.

4. Place in a single layer on a prepared baking sheet. Bake for 30-45 minutes or until crispy, turning halfway. They’re delicious also dipped in Live Free Foods Low-FODMAP  Ranch Dressing! Enjoy


You can watch this video for the simplest approach to make jicama fries. or follow these directions: Prepare jicama by placing it under water and scrubbing with a brush to remove any excess dirt.  Next, place clean jicama on a cutting board. Use a knife to slice away top and bottom.  Place a vegetable peeler at base and tuck blade of vegetable peeler under the fibrous skin and pull upward on vegetable peeler. Take a section of skin off of jicama.  Rotate jicama and peel away the skin. Keep peeling until all of the skin has been removed. It’s important to get every last bit, since eating the skin can give you a stomach ache.  Cut jicama into matchsticks for your jicama fries.  Try and make all pieces similar in length and width.

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