Are French fries considered low FODMAP?

October 17, 2025 •

3 min read

According to Monash University, white potatoes are low in FODMAPs, but the journey from potato to fry involves many high-FODMAP pitfalls. So, while the potato itself is safe, the question "Are French fries considered low FODMAP?" depends heavily on preparation.

Quick Summary

The FODMAP status of French fries depends on their ingredients and preparation. Plain, homemade fries are often low FODMAP, but restaurant and frozen versions may contain high FODMAP seasonings or coatings. High-fat content can also be an issue for some individuals with IBS.

Key Points

Potato Base: Plain potatoes are naturally low in FODMAPs, but the final product's safety depends entirely on how it's prepared and what's added.
Hidden Ingredients: Restaurant and frozen fries often contain high-FODMAP seasonings like onion and garlic powder, or wheat flour coatings, which can trigger symptoms.
Homemade is Safest: Making fries at home guarantees control over all ingredients, allowing you to use low FODMAP seasonings and oils.
Bake Over Fry: Baking or air frying is recommended, as the high-fat content from deep frying can be a gut irritant for some individuals with IBS.
Watch Condiments: Be mindful of condiments like ketchup, which may contain high-fructose corn syrup; opt for low FODMAP alternatives.

The Core Ingredient: Are Potatoes Low FODMAP?

At its root, a French fry is just a potato. The good news for those on a low FODMAP diet is that white potatoes are naturally low in FODMAPs and can be enjoyed freely according to appetite. Monash University has tested red and yellow potatoes as well, finding that servings up to 500g remain low FODMAP. However, this is only the starting point. The digestive safety of French fries is determined by how the potato is transformed into a crispy, golden snack.

The Hidden Dangers of High-FODMAP Additives

While the potato is safe, the real threat often lies in the seasonings and coatings used, especially in commercially prepared French fries. Many restaurants and frozen food brands add high-FODMAP ingredients to enhance flavor and crispiness. Avoiding these hidden sources is crucial for maintaining digestive comfort.

Common High-FODMAP Ingredients in Fries

Onion and garlic powder: These are highly concentrated fructan sources, and even small amounts can trigger symptoms in sensitive individuals.
Wheat flour: Used in coatings to achieve a crispier texture, wheat flour contains fructans and is high in FODMAPs.
High-fructose corn syrup: Often found in accompanying condiments like ketchup, this is a major source of excess fructose.
Cross-contamination: Fast-food restaurants may use shared fryers for high-FODMAP items, introducing FODMAPs into otherwise safe food.

Homemade vs. Fast-Food French Fries

When it comes to enjoying French fries safely, homemade is almost always the best option. This gives you complete control over the ingredients and preparation method. Here's a comparison to help you understand the risks and rewards.


Feature	Homemade French Fries	Fast-Food French Fries
Control over Ingredients	Complete control; only use low FODMAP oils and seasonings.	Little to no control; often contain hidden high-FODMAP seasonings.
Cooking Method	Can choose healthier baking or air frying, controlling fat content.	Almost always deep-fried, which can be a gut irritant regardless of FODMAPs.
Risk of Cross-Contamination	Zero risk if prepared in a dedicated low-FODMAP kitchen environment.	High risk due to shared fryers used for wheat-battered or other high-FODMAP items.
Flavoring	Can use low FODMAP spices like paprika, cumin, and chives.	Relies on high-FODMAP ingredients like onion and garlic powder for flavor.
Condiments	Can use homemade or certified low FODMAP ketchup or sauces.	Standard ketchup often contains high-fructose corn syrup.

How to Make Your Own Low FODMAP French Fries

Creating delicious, IBS-friendly fries at home is straightforward and ensures a safe, satisfying result. Here are the steps:

Choose the Right Potatoes: Opt for starchy potatoes like russets, which are low FODMAP and get perfectly crispy.
Prepare the Potatoes: Cut the potatoes into your desired shape. Soaking them in cold water for 30 minutes can help remove excess starch, leading to a crispier fry.
Dry Thoroughly: Pat the cut potatoes completely dry with a paper towel. Excess moisture prevents crisping.
Season Smartly: Drizzle with a low FODMAP oil, such as olive oil or avocado oil. Season with sea salt, paprika, or chili powder. Consider garlic-infused oil for a garlic flavor without the fructans.
Bake or Air Fry: For the healthiest option, bake the fries in a single layer at a high temperature (around 400°F/200°C) until golden brown. Air frying is another excellent, low-fat alternative.

Low FODMAP Seasonings for Your Fries

Salt and black pepper
Paprika (smoked or sweet)
Chili powder
Cumin
Garlic-infused olive oil
Fresh chives
Nutritional yeast for a cheesy flavor

Conclusion

Ultimately, the answer to "Are French fries considered low FODMAP?" is a qualified yes, with several important conditions. The key is to control the ingredients and preparation, which is best achieved by making them at home. While plain potatoes are safe, the additives commonly found in fast-food and pre-packaged fries are not. By opting for homemade, baked fries seasoned with safe spices and served with low FODMAP condiments, you can enjoy this classic comfort food without compromising your digestive wellness. For more on the diet, consult reputable sources like the Monash FODMAP app, which offers extensive information on food testing and serving sizes.

Download the Monash University FODMAP Diet App here

Frequently Asked Questions

It is not recommended to eat French fries from most fast-food restaurants. They often contain high FODMAP additives like onion or garlic powder and may be fried in shared oil, risking cross-contamination.

Most frozen French fries are not safe for a low FODMAP diet because they contain high-FODMAP ingredients like onion powder or wheat flour coatings. Always check the ingredient list carefully for hidden FODMAPs.

Starchy potatoes, such as russet or Yukon Gold, are excellent choices for making low FODMAP fries. They are naturally low in FODMAPs and yield a crispy texture when cooked correctly.

The type of oil itself doesn't contain FODMAPs, but fried foods are high in fat, which can be a digestive irritant for people with IBS. It's best to use minimal oil and consider baking or air frying.

Standard ketchup often contains high-fructose corn syrup, a high FODMAP ingredient. You should use a certified low FODMAP ketchup or make your own to ensure it is safe.

To get crispy fries, soak the cut potatoes in cold water for 30 minutes to remove excess starch. Then, pat them completely dry before baking or air frying.

If you accidentally eat high-FODMAP fries and experience symptoms, try to relax and manage the symptoms as they arise. Keep a food diary to note any reactions and learn for the future. Remember that the low FODMAP diet is for symptom management, not a permanent food restriction.