Are Potatoes Low FODMAP?

A staple ingredient in many cuisines, potatoes are a versatile root vegetable. Fried, roasted, steamed, or boiled, they can be a delicious part of your diet. But are they low in FODMAPs?  

The acronym FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. This is a group of short-chain carbohydrates that people with irritable bowel syndrome (IBS) often have trouble digesting. Dairy products, legumes, and certain grains are high in FODMAPs but, fortunately, potatoes are not. 

Here’s what you need to know about potatoes and how to safely include them in your low-FODMAP diet. 

Potatoes Are a Low-FODMAP Food 

There are many different types of potatoes, but they are all starchy root vegetables belonging to the nightshade family Solanaceae. Typically, the generic term ‘potato’ refers to white potatoes which contain about 52 calories per ½ cup (75g) serving. A serving this size contains 1.26g protein, negligible fat, and 11.8g carbohydrate. 

A ½ cup serving of white potato contains about 0.25g of fructose which is a type of FODMAP. This is such a small amount, however, that Monash University in the past marked white potatoes a no-FODMAP food. The Monash app has since created separate for yellow and red potatoes, but both are still listed as low-FODMAP in servings up to 500g. 

While serving size recommendations vary from one resource to another, the fact remains that potatoes are a low-FODMAP food. They are also naturally gluten-free. 

How to Include Potatoes in a Low-FODMAP Diet 

Because potatoes are considered a low-FODMAP food, you don’t need to worry about measuring serving sizes as much as you might with moderate- to high-FODMAP foods. Keep in mind, however, that other ingredients commonly served with potatoes may not be as low in FODMAPs. Take cheese, for example, which is a high-FODMAP food due to its lactose content (unless you’re using lactose-free cheese). 

Here are some things to keep in mind when enjoying potatoes on a low-FODMAP diet: 

• Boil peeled potatoes in water or chicken broth until tender then drain and mash with a few tablespoons of chicken broth or garlic-infused olive oil then season with salt and pepper. 
• Thinly slice potatoes and layer them in a shallow baking dish with other low-FODMAP sliced veggies then drizzle with olive oil and roast until tender. 
• Enjoy chopped potatoes with other low-FODMAP veggies and your favorite protein in homemade soups and stews. 
• Whip up a batch of low-FODMAP potato salad with poached potatoes, garlic-infused olive oil, Dijon mustard, and fresh dill. 

Even though potatoes are a low-FODMAP food, they’re still fairly calorie-dense due to their starch content. Remember, a small white potato (92g) contains 64 calories and a medium white potato (213g) contains nearly 150 calories. 

3 Low-FODMAP Recipes Featuring Potatoes

From soups to side dishes, potatoes are a diverse ingredient that can add flavor and heartiness to any meal. Here are a few low-FODMAP recipes to try at home. 

1. Slow Cooker Baked Potato Soup

Servings: 8-10

Ingredients: 

• 6 slices uncooked bacon, chopped
• 3 ½ cups low-FODMAP chicken broth
• 2 sprigs fresh thyme
• 2 pounds Yukon gold potatoes, peeled and diced
• 1 tablespoon garlic-infused olive oil
• 1/3 cup Schär Mix It Universal all-purpose gluten-free flour blend
• 1 (12-ounce) can full-fat coconut milk
• 1 cup shredded cheddar cheese
• ½ cup lactose-free sour cream
• Salt and pepper

Instructions: 

1. Fry the bacon in a large, heavy skillet until crisp then drain on paper towels, reserving 3 tablespoons of the bacon fat.
2. Add the cooked bacon to a slow cooker along with the chicken stock, thyme, and potatoes. 
3. Stir well then cook on low heat for 6-8 hours or high heat for 3-4 hours until the potatoes are cooked through.
4. Combine the reserved bacon fat and garlic-infused olive oil in a small skillet over medium-high heat.
5. Heat until the fat melts when whisk in the Schar Mix It Universal until smooth and well combined—cook 1 minute.
6. Slowly whisk in the coconut milk until well combined then cook until thick.
7. Pour the thickened roux into the slow cooker and stir well.
8. Add the shredded cheese, sour cream, salt, and pepper then stir well and cook another 10-15 minutes until heated through. 
9. Adjust seasoning to taste and serve hot.

2. Crispy Smashed Potatoes

Servings: 4

Ingredients: 

• 8-10 small red potatoes, whole
• Garlic-infused olive oil
• Salt and pepper
• Fresh parsley 

Instructions: 

1. Preheat the oven to 400°F. 
2. Boil the potatoes whole in salted water until fork-tender but not soft.
3. Drain the potatoes and let the skins dry out a little.
4. Space the potatoes out on a rimmed baking sheet and use a potato masher to slightly smash them. 
5. Drizzle with garlic-infused olive oil and season with salt and pepper.
6. Bake for 25-30 minutes until the edges are golden and crisp. 
7. Serve hot sprinkled with flaked salt and fresh parsley.

3. Parmesan Mashed Potato Bake 

Servings: 6-8

Ingredients: 

• 4 pounds russet potatoes, peeled and chopped
• 1 cup lactose-free milk
• ½ cup coconut oil or olive oil spread
• 1 ½ cups shredded mozzarella cheese
• 1 cup grated parmesan, divided
• 2 tablespoons Schär Gluten-Free Bread Crumbs
• Salt and pepper 

Instructions: 

1. Preheat the oven to 400°F and grease a 9x13-inch glass baking dish.
2. Place the potatoes in a large saucepan, add salt and cover with water. 
3. Bring the water to boil and cook the potatoes until very tender, about 15 minutes.
4. Drain the potatoes and return them to the pot then mash well with the lactose-free milk and coconut oil or olive oil spread. 
5. Fold in the shredded mozzarella and ¾ cup of grated parmesan. 
6. Season with salt and pepper to taste then spoon into the prepared baking dish.
7. Combine the remaining parmesan with the gluten-free breadcrumbs then sprinkle over top of the potatoes.
8. Bake, uncovered, until the top is golden brown, about 20 minutes.

Remember, red and yellow potatoes are low in FODMAPs as well, so don’t feel like you have to limit yourself to white potatoes. And if you’re looking to add a little extra flavor to your favorite potato dishes, consider keeping the skin on!

Find more low-FODMAP recipes in the Schär collection.