Medically Reviewed by Onikepe Adegbola, MD PhD, Dipl IBLM
Are potatoes low FODMAP?
Potatoes are a low FODMAP food, which means they don't include any of the major FODMAPs that can cause digestive troubles in people. As a result, they're an excellent choice for folks aiming to stick to a low-FODMAP diet.
Potatoes come in a variety of varieties, each with a distinct FODMAP content. White potatoes, for example, have a lower FODMAP concentration than red potatoes.
If you're following a low-FODMAP diet, keep an eye out for items that are rich in FODMAPs. Some people, for example, cannot tolerate onion or garlic, both of which are rich in FODMAPs. The Monash University FODMAP Diet App can assist you in determining whether or not a food is low in FODMAPs. According to the app, 1 serving of potatoes (75g) can be eaten freely and according to appetite. You'll also have to be cautious about how you prepare your potatoes. Frying them in oil, for example, can make them more difficult to digest.
Potatoes can be a good choice if you're on a low FODMAP diet. Just keep an eye out for other high FODMAP meals and cook them in a way that is gentle on your stomach.
What is the low FODMAP diet?
The low FODMAP diet is a way of eating that can help people with digestive problems like IBS (irritable bowel syndrome) feel better. Foods high in FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols), which are carbohydrates that can be difficult to digest, are excluded from the diet. The diet is usually followed for a period of time before being gradually brought back into the diet.
The low FODMAP diet has been demonstrated to help patients with IBS control their symptoms, but it can also be used to help with other digestive conditions like Crohn's disease, ulcerative colitis, and GERD (gastroesophageal reflux disease).
Consult your doctor or a registered dietitian if you think the low FODMAP diet is correct for you. They can assist you in developing a strategy that is tailored to your specific requirements and lifestyle.
Health benefits of potatoes
Dietary fiber, potassium, vitamin C, and vitamin B6 are all abundant in potatoes. Fiber is crucial for digestive health, potassium aids blood pressure regulation, vitamin C is an antioxidant, and vitamin B6 is required for energy production. Potatoes are also low in calories and high in satiety, making them a good choice for helping you feel content after a meal.
Potatoes are a powerhouse when it comes to health advantages. They're high in nutrients that can benefit your health in a variety of ways. Here are a few of potatoes' most significant health benefits:
- They're High in Nutrients
- They have a low calorie count
- They may aid in the reduction of blood pressure.
- They may help to prevent cancer.
- They may aid in the improvement of digestive health
- They might be beneficial to your brain's health.
- They may be beneficial to bone health.
- They may aid in the prevention of heart disease.
- They're Simple to Include in Your Diet
- They're Delicious and Nutritious!
Potato-based low-FODMAP recipes
There are lots of low FODMAP recipes for potatoes. Here are a few of our favorites:
- Low FODMAP Herb Mashed Potatoes Recipe
- Vegetarian Low FODMAP Tuscan Herb Baked Potatoes and Quinoa Salad Recipe
- Low FODMAP Beef Saltado with Roasted Potatoes Recipe
- Low FODMAP Spicy Chard, Potatoes, and Carrots Recipe
- Low FODMAP Instant Pot Mashed Potatoes
Hopefully, this blog post has answered some of your questions about potatoes and whether or not it is a low FODMAP food. Stay tuned for more posts about FODMAP friendly foods, and be sure to check out our other blog posts for more information on how to manage your digestive health.
Join our free low FODMAP course for beginners if you're looking for more information on following the low FODMAP diet. FODMAP 101 is the easiest way to learn about the low FODMAP diet, which can improve and even eliminate symptoms of IBS and SIBO. The program includes weekly food guides, a master meal plan with recipes, cooking videos, and more. Join here.