Is Potatoes Low FODMAP?

Are Potatoes Low FODMAP?

Yes! White potatoes are low FODMAP. Both red and white potato varieties remain low in FODMAPs at all tested serving sizes, up to 500 grams. This makes potatoes one of the safest and most versatile vegetables for people following a low FODMAP diet.

Potatoes are a true comfort food that you can enjoy freely during the elimination phase. Whether mashed, baked, roasted, or fried, potatoes won’t contribute to your FODMAP load - though you’ll want to watch what you add to them.

Note: Sweet potatoes (kumara) are different from white potatoes and have different FODMAP profiles. See the sweet potato section below for details.

Safe Serving Sizes

White Potatoes (Red/White varieties)

According to Monash University, white potatoes remain low in FODMAPs in serving sizes up to 500 grams. This is excellent news for anyone who loves potatoes - you can truly enjoy them without restriction on the low FODMAP diet.

Sweet Potatoes (Orange variety)

Sweet potatoes have a different FODMAP profile and should be measured carefully. Stick to ½ cup servings during the elimination phase.

Why Don’t Potatoes Contain FODMAPs?

Potatoes are naturally low in all FODMAP categories:

• Fructose - Very low
• Lactose - None (they’re a vegetable, not dairy)
• Polyols - Very low
• Fructans - Very low
• GOS - Very low

The carbohydrates in potatoes are primarily starch, which is well-absorbed in the small intestine and doesn’t cause fermentation in the gut like FODMAPs do. This is why potatoes are considered a safe food even for people with severe IBS.

Sweet potatoes, on the other hand, contain moderate amounts of GOS (galacto-oligosaccharides) and fructans at larger serving sizes. This is why portion control matters more with sweet potatoes than with white potatoes.

Tips for Eating Potatoes on Low FODMAP

• Choose your toppings wisely - Plain potatoes are safe, but many common toppings are not:

  • High FODMAP toppings to avoid: Garlic butter, sour cream (contains lactose), onions, cream cheese, baked beans
  • Low FODMAP toppings: Lactose-free sour cream, chives, bacon, lactose-free cheese, olive oil, butter (small amounts), salt and pepper

• Watch the preparation method - While the cooking method doesn’t change FODMAP content, how you prepare potatoes can affect digestion:

  • Baking/Roasting: Perfectly fine, adds crispy texture
  • Boiling/Steaming: Gentle on the stomach
  • Frying: Can be harder to digest due to high fat content, even though FODMAPs are low
  • Mashing: Easy to digest, but watch what you add (use lactose-free milk and butter)

• Consider resistant starch - Cooked and cooled potatoes develop resistant starch, which acts like fiber. Some people with IBS find this harder to digest, while others tolerate it well.

• Beware of seasoning mixes - Pre-seasoned potatoes or potato products often contain garlic and onion powder. Read labels carefully or season your own.

• Choose the right potato products:

  • French fries: Usually low FODMAP if plain, but check for seasonings
  • Hash browns: Safe if no onion is added
  • Potato chips/crisps: Plain varieties are low FODMAP
  • Instant mashed potatoes: Check ingredients for milk powder and seasonings
  • Potato salad: Usually contains high FODMAP mayo, onions, or garlic

Low FODMAP Alternatives (if needed)

While potatoes are already low FODMAP, you might want variety or alternatives for different dishes:

• Rice - Another low FODMAP staple, great for side dishes or as a base for meals
• Quinoa - Low FODMAP at ⅓ cup cooked, offers more protein than potatoes
• Polenta - Made from corn, low FODMAP and can be baked or fried
• Carrots - Roasted carrots can be a sweeter alternative to potatoes
• Parsnips - Low FODMAP at ⅓ cup, similar texture when roasted
• Turnips - Low FODMAP alternative with a slightly peppery flavor

Recipes Using Potatoes

Potatoes are incredibly versatile on a low FODMAP diet. Here are some delicious ways to enjoy them:

• Classic Baked Potato - Bake a whole potato at 400°F for 45-60 minutes. Top with lactose-free sour cream, chives, bacon bits, and a sprinkle of lactose-free cheddar.

• Crispy Roasted Potatoes - Cut potatoes into chunks, toss with olive oil, salt, rosemary, and paprika. Roast at 425°F for 35-40 minutes until golden and crispy.

• Low FODMAP Mashed Potatoes - Boil potatoes until tender, mash with lactose-free milk, butter, salt, and pepper. Add chives or scallion greens (not white parts) for flavor.

• Hash Browns - Grate potatoes, squeeze out excess moisture, and pan-fry in oil until crispy. Perfect for breakfast with eggs.

• Potato Salad - Boil and cube potatoes, mix with homemade mayo (or garlic-free store-bought), mustard, diced cucumber, and chives. Skip the onions.

• Loaded Potato Skins - Scoop out baked potato halves, crisp the skins in the oven, and fill with lactose-free cheese, bacon, and lactose-free sour cream.

• French Fries - Cut potatoes into wedges, toss with oil and salt, bake at 450°F for 30-35 minutes, flipping halfway.

• Potato Soup - Simmer diced potatoes in low FODMAP chicken or vegetable broth with carrots, celery (small amounts), and fresh herbs. Blend partially for a creamy texture without cream.

Sweet Potato Guidance

If you prefer sweet potatoes, here’s what you need to know:

• Portion control is essential - Stick to ½ cup (75g) servings to stay low FODMAP
• Orange, purple, and white varieties - All have similar FODMAP profiles (low at ½ cup, moderate at ¾ cup)
• Preparation tips - Bake, roast, or steam sweet potatoes just like white potatoes
• Toppings - Use the same low FODMAP toppings as white potatoes
• In recipes - Replace white potatoes with sweet potatoes in measured amounts

Remember, white potatoes are one of the true “free foods” on the low FODMAP diet. You can build meals around them with confidence, knowing they won’t trigger your IBS symptoms. Focus on keeping your toppings and additions low FODMAP, and enjoy this versatile comfort food!