Are Potatoes Low FODMAP?

Potatoes are a beloved staple in many diets around the world, but for those navigating the low FODMAP journey, one question often arises—are potatoes low FODMAP? The good news is that, in most cases, the answer is yes!

Why Potatoes Are Generally Safe

Unlike many other starchy vegetables, regular white, red, and yellow potatoes are naturally low in FODMAPs. That’s because they are mostly made up of starch and contain very little to no FODMAP-type sugars, making them an excellent option for those with IBS or other digestive sensitivities.

FODMAP Status by Potato Type

Here’s a breakdown of commonly consumed potato varieties:

• White Potatoes: ✅ Low FODMAP

• Red Potatoes: ✅ Low FODMAP

• Yellow Potatoes (e.g., Yukon Gold): ✅ Low FODMAP

• Sweet Potatoes: ⚠️ High in mannitol at larger servings; moderate portions only

• Purple Potatoes: Limited data, so consume cautiously

It’s important to distinguish between regular potatoes and sweet potatoes, as the latter can be high in FODMAPs depending on serving size.

How to Eat Potatoes the Low FODMAP Way

While potatoes themselves are safe, how you prepare them matters:

• Avoid adding garlic or onion, which are high FODMAP

• Use lactose-free butter or olive oil instead of dairy-based toppings

• Choose baking, boiling, or roasting without high-FODMAP ingredients

• Skip processed or seasoned potato products unless you’re sure of the ingredients

Portion Sizes and Triggers

Even though potatoes are low FODMAP, extremely large portions can sometimes cause discomfort due to bulk rather than FODMAP content. Stick with moderate serving sizes, especially during the elimination phase of the low FODMAP diet.

Final Thoughts

So, are potatoes low FODMAP? Yes, they are a safe and versatile option when cooked simply. Whether mashed, roasted, or boiled, plain potatoes can be a satisfying, IBS-friendly food to keep in your rotation. Just be mindful of what you add to them, and enjoy them in reasonable amounts as part of your gut-friendly meal plan.