Are Potatoes Low FODMAP?
If you follow a low FODMAP diet, you know certain foods may be high in FODMAPs that may cause digestive issues. Are potatoes low FODMAP? Potatoes are an everyday staple in many cultures and are eaten in various ways.
The good news is that if you are on a low FODMAP diet, potatoes are generally safe and can be a healthy addition to a balanced diet. Continue reading to learn more about potatoes and their FODMAP content so that you can eat these starchy vegetables safely.
What are FODMAPs?
FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols, which are carbohydrates that some people may have difficulty digesting. High amounts of FODMAPs may cause gas, bloating, abdominal pain, diarrhea, or constipation.
Some examples of high FODMAP foods are apples, beans, milk, ripe bananas, and wheat bread. Even in small amounts, these foods may cause digestive symptoms.
Get this Ultimate Guide to the Low FODMAP Diet to learn more!
What are Potatoes?
Potatoes (Solanum tuberosum) are a commonly eaten starchy tuber from the nightshade family. They are native to South America in the Bolivian-Peruvian Andes Mountains. However, the Spaniards brought potatoes to Europe, and by the 17th century, they had become a major crop throughout Western and Eastern Europe.
According to the Washington State Potato Commission, there are seven categories of potatoes: red, russet, white, yellow, purple/blue, fingerling, and petite potatoes.
Are potatoes low FODMAP?
While potatoes contain some carbohydrates, they are primarily made up of starch, a carb easily digested and absorbed by the body. Potatoes are a low FODMAP food, so if you follow a low FODMAP diet, you can enjoy this nutritious plant food. They do not contain significant amounts of fructose, lactose, or other carbs that can cause digestive issues.
According to Monash University, potatoes are low in FODMAPs and can be tolerated by most people with Irritable Bowel Syndrome (IBS) in a ½ cup serving, but are low in FODMAPs up to 500 grams. Monash gives it the “green light,” so you can enjoy multiple servings of potatoes.
White Potatoes
As mentioned above, potatoes get low FODMAP approval from Monash so that you can eat more than one serving. In addition, Monash specifically gives the green light for red and white potatoes.
Sweet Potatoes
Sweet potatoes are one of the most delicious and nutritious potato varieties. They are a good source of dietary fiber and contain several vitamins and minerals, such as beta-carotene, vitamin C, and potassium.
According to Monash, sweet potatoes are tolerated and low in FODMAPs, up to ½ cups per meal. However, ⅔ cups have a “yellow light” for mannitol, which means it contains a moderate amount of polyol, which may not be well tolerated. A serving of ¾ cups or 112 grams of sweet potatoes contains high amounts of mannitol. Therefore, Monash recommends you avoid this large portion if you do not digest mannitol well.
Purple Potatoes
While purple potatoes may not be as common as the white and sweet potato varieties, according to FODMAP Friendly, purple potatoes were tested and are safe on a low FODMAP diet in ½ cup servings or 75 grams.
Resistant Starch and Potatoes
You may have heard about resistant starch, but what is it? Resistant starch is a type of carbohydrate that does not break down into sugar and passes through the small intestine to the large intestine. Healthy bacteria in the large intestine or colon break down the resistant starch through fermentation.Â
Resistant starch is beneficial because it acts as a prebiotic by feeding healthy bacteria. In addition, resistant starch may improve insulin sensitivity, reduce the risk of type 2 diabetes, reduce inflammation, and improve digestive issues such as constipation and diarrhea.
Potato starch is transformed into resistant starch by cooking and cooling them. During cooking, the starches in potatoes break down and become more digestible by enzymes in the body. When the potatoes are cooled, the starch molecules form a structure that increases their resistant starch content.
How to Store Potatoes
Properly storing potatoes is essential to preserve their freshness. However, improper storage may cause potatoes to become soft, grow sprouts, and create an unpleasant taste. Here are some tips for storing potatoes:
- Store potatoes in a cool, dark place, such as a pantry or cellar, with good ventilation. Avoid storing them in direct sunlight or at high temperatures. The ideal temperature is between 45 and 50 degrees Fahrenheit.
- Keep potatoes dry because moisture can cause potatoes to rot. Do not wash potatoes before storing them.
- Avoid storing potatoes with onions or other vegetables and fruits. This is because onions release gas that can cause the potatoes to sprout.
- Use a breathable container such as a cardboard box, paper bag, or mesh basket. Plastic bags trap moisture and can cause spoilage.
How to Prepare
It is essential to know that how you prepare your potatoes can affect their FODMAP content. For example, baked potatoes with the skin on them are considered low FODMAP, while mashed potatoes with added dairy products such as cream or butter may contain high levels of lactose.
Some other tips for preparing potatoes include:
- Cut and soak potatoes in water for up to 2 days before cooking. Then, rinse the potatoes before cooking to help decrease excess starch and improve the texture.
- Soaking in cold water with lemon juice or vinegar can prevent potatoes from changing color.
- Remove any portions of potatoes that are green before cooking.
If you have concerns about including potatoes in your diet, it’s always best to consult with a registered dietitian who specializes in a Low FODMAP diet to ensure that you are following the diet correctly and also meeting your nutritional needs.
How to Cook Potatoes on a Low FODMAP Diet
There are many ways to cook potatoes on a low FODMAP diet. You can:
- Mash
- Bake
- Boil
- Roast
Ingredients may need to be adjusted from the traditional recipes. Keep reading for some Low FODMAP potato recipes.
Low FODMAP Potato Recipes
- Roasted Sweet Potatoes and Broccoli
- Spring Onion Potato Salad
- Dairy-Free Veggie and Potato Frittata
- Low FODMAP Turkey and Sweet Potato Chili
Conclusion
Overall, potatoes are ok to consume on a low FODMAP diet. White, yellow, and red-skinned potatoes are safe to eat in multiple servings, but sweet and purple potatoes should be limited to ½ cup servings to prevent digestive issues. As with any dietary restriction, work with a registered dietitian if you have questions about your diet.
