The low FODMAP diet was developed by researchers at Monash University in Australia as a way to manage IBS (irritable bowel syndrome) symptoms like gas, bloating, constipation and diarrhea. FODMAPs stand for Fermentable Oligosaccharides, Disaccharides, Monosaccharides And Polyols. These are short chain carbohydrates that can be hard to digest for some people.
When FODMAPs reach the far end of the digestive tract, they provide food for the bacteria that live there. The bacteria ferment the FODMAPs, producing gas and other byproducts. This fermentation process can cause unpleasant digestive symptoms like bloating, cramping and diarrhea in people with IBS or other functional gut disorders.
The low FODMAP diet involves restricting high FODMAP foods for 4-8 weeks to see if symptoms improve. Then high FODMAP foods are systematically reintroduced one at a time to identify which specific FODMAPs a person reacts to.
Many common foods like wheat, onions, legumes, dairy, fruits and vegetables contain FODMAPs. This can make following the diet feel very limiting and confusing at first. People often wonder if they can eat starchy foods like potatoes on the low FODMAP diet.
Are Potatoes Low or High FODMAP?
Potatoes are one of the few starchy foods considered low FODMAP in limited quantities. One medium white or red-skinned potato with the skin on contains less than 0.2 grams of the FODMAP fructan per serving. Sweet potatoes also test low for FODMAPs at about 0.3 grams of fructan per 100 grams.
So regular white or red potatoes and sweet potatoes can fit into the low FODMAP diet in moderate portions. One medium baked or boiled potato per sitting is allowed on the elimination phase of the diet.
High FODMAP Potato Risks
While a medium potato contains minimal FODMAPs by itself, the way the potato is prepared and served can boost the FODMAP content:
– French fries or chips – Frying significantly increases the surface area of the potato exposed to oil. This may lead to greater absorption of fructans from the oil. Limit to 10-15 fries per serving.
– Mashed potatoes – Using milk or cream instead of water or broth to make mashed potatoes adds lactose, a FODMAP.
– Potato salad – Mayonnaise, onions, garlic and other high FODMAP ingredients are commonly added to potato salad.
– Loaded baked potatoes – Cheese, sour cream, bacon bits and chives are high FODMAP mix-ins. Keep portions of high FODMAP toppings small.
– Leftover baked potatoes – The starch in potatoes left to sit at room temperature for over 24 hours may develop higher concentrations of FODMAPs. Eat baked potatoes fresh.
What Types of Potatoes are Low FODMAP?
These varieties of potatoes are considered low FODMAP in one medium, baked or boiled potato serving size:
– Russet potatoes
– White potatoes
– Red potatoes
– Yellow potatoes
– Purple potatoes
– Fingerling potatoes
– New potatoes
– Petite potatoes
Waxy potato varieties like red and white potatoes are naturally lower in starch and FODMAPs than starchy russet potatoes. But even a medium russet potato stays under the FODMAP cutoff.
Smaller or miniature potatoes also contain less total fructans and carbohydrates than a large russet, so they can be a great low FODMAP option. Just be sure to limit portion to 1 medium potato.
Higher FODMAP Potato Varieties
Some specific varieties of potatoes may contain higher FODMAPs:
– Sweet potatoes (limit to 1/2 medium sweet potato)
– Yams
– Purple potatoes with white flesh
– Potato puffs or tots
If you want to be extra cautious, you could stick to classic white or yellow-fleshed potatoes while on the elimination phase of the diet. Then you can rechallenge yourself with small portions of purple, fingerling or sweet potatoes later.
What About Potatoes and Gut Bacteria?
Potatoes are an unusual case on the low FODMAP diet. Technically potatoes contain FODMAPs in the form of fructans. But they are still allowed in moderate servings because the way the starch is stored in the plant keeps it from being readily available for fermentation by gut bacteria.
When your digestive enzymes break down the fibers and starches in potatoes, most of the fructans remain trapped inside the starch granules. This makes the fructans inaccessible to bacteria further down the large intestine, so they are unlikely to causeissues.
This helps explain why most people with IBS do not react to potatoes, even though they are not completely FODMAP-free. Many people following the low FODMAP diet find they can tolerate potatoes without problems.
Tips for Low FODMAP Potato Meals
Here are some tips for making potatoes work for the low FODMAP diet:
– Stick to a single medium baked, roasted, boiled or mashed potato per meal.
– Use olive oil or lactose-free milk/butter instead of regular butter or cream to mash.
– Top baked potatoes with FODMAP-friendly foods like chives, salsa, chicken, bacon, cheese, salt and pepper.
– Make oven-baked fries instead of deep fried. Limit to about 15 fries.
– Try roasted petite potatoes or fingerlings tossed in oil and herbs.
– Add potatoes to soups, stews and salads for texture and bulk.
Can Potato Substitutes Work?
Some low FODMAP swaps provide an alternative to potatoes:
| Low FODMAP Potato Substitutes | Notes |
|---|---|
| Taro | Contains minimal FODMAPs in 1⁄2 cup serving size. Boil, roast or fry. |
| Yuca | Also called cassava. Peel, cut into fries or chunks to bake or boil. |
| Plantains | Use green plantains. Fry, bake or boil when very ripe. |
| Tapioca | Use tapioca flour to make bread or thicken dishes. |
| Celeriac | Grate raw into salads or slaw. Mash or roast. |
| Turnips | Mash, roast or add to stews. |
| Rutabaga | Cut into fries or dice to roast or boil. |
These starchy vegetable alternatives all contain minimal FODMAPs per typical serving size. Taro, yuca, plantains and tapioca work especially well as replacements for potatoes in terms of texture.
Should You Avoid Potatoes on the Low FODMAP Diet?
Most people do not need to completely eliminate potatoes while following a low FODMAP diet:
– Moderate portions of white or red-skinned potatoes are allowed. Stick to 1 medium baked, roasted or boiled potato.
– Prepare potatoes with oil and low FODMAP seasonings instead of butter or creamy toppings.
– Substitute lactose-free milk or broth if making mashed potatoes.
– If following a strict elimination phase, you may want to avoid potato puffs, sweet potatoes or purple potatoes. Reintroduce later.
– Always pay attention to individual tolerance. If you experience symptoms like bloating or gas after eating potatoes, try avoiding for a few weeks then rechallenge.
The Bottom Line
In moderate portions, most types of potatoes can be part of a low FODMAP diet. Stick to one medium serving of classic white, yellow or red potatoes per meal. Avoid large portions or high fat/high FODMAP preparations and toppings to prevent digestive issues. If potatoes do cause symptoms for you, replace with boiled, baked or roasted FODMAP-friendly starchy vegetables like taro, yuca, plantains or tapioca. With the right choices and portions, potatoes can still be enjoyed as part of a gut-friendly, low FODMAP diet.