Understanding the Low FODMAP Diet: Are potatoes allowed on FODMAP?

October 5, 2025 •

4 min read

According to Monash University, white and red potatoes are low FODMAP and can be eaten freely without restriction. This is excellent news for anyone wondering, "Are potatoes allowed on FODMAP?" and looking to manage their digestive health.

Quick Summary

This guide explains the FODMAP content of different potato types, from unrestricted white and red potatoes to portion-controlled sweet potatoes. It details how cooking methods and added ingredients affect their suitability for the diet and offers tips for safe preparation.

Key Points

White and Red Potatoes are Low FODMAP: Common potato varieties like russet, white, and red potatoes are low in FODMAPs and can generally be eaten without restriction during the elimination phase.
Sweet Potatoes Require Portion Control: Sweet potatoes are low FODMAP in smaller servings (75g or 1/2 cup), but larger portions contain moderate-to-high levels of the polyol mannitol.
Check Additives and Seasonings: The FODMAP status of potato dishes often depends on high-FODMAP additives like onion and garlic powder, cream, or specific flavorings. Use safe alternatives like garlic-infused oil and herbs.
Processed Products Are Variable: Plain salted potato chips or homemade fries can be low FODMAP, but most commercially flavored versions should be avoided due to added high-FODMAP ingredients.
Simple Cooking is Best: Boiled, baked, and roasted potatoes are excellent low FODMAP options. High-fat content from frying can sometimes trigger IBS symptoms regardless of FODMAPs.
Resistant Starch Benefits Gut Health: Cooling cooked potatoes can increase their resistant starch content, which acts as a prebiotic to nourish good gut bacteria and may be less likely to cause bloating than rapidly fermenting FODMAPs.

The low FODMAP diet is a temporary elimination diet used to manage the symptoms of Irritable Bowel Syndrome (IBS) and other digestive disorders by restricting certain types of carbohydrates. For many people, a key question arises about common staples, particularly potatoes. The good news is that potatoes can be a versatile and safe component of a low FODMAP diet, provided you understand the specific nuances between varieties and preparation methods.

Low FODMAP Potato Varieties

The Freedom of White and Red Potatoes

Most common potato varieties, including white potatoes, russet, and red potatoes, are naturally low in FODMAPs. Testing by Monash University indicates that these potatoes remain low FODMAP in servings up to 500 grams, an amount far larger than a typical portion. This means that individuals on a low FODMAP diet can enjoy these potatoes "freely and according to appetite" without triggering symptoms. This freedom makes them a reliable staple for energy, fiber, and essential nutrients like potassium and vitamin C.

Navigating Sweet Potatoes with Portion Control

Sweet potatoes, while nutritious, have a different FODMAP profile due to their mannitol content, a type of polyol. To keep sweet potatoes low FODMAP, portion control is essential. A serving of up to 75g (about 1/2 cup) is considered low FODMAP. Exceeding this amount, particularly reaching 100g (2/3 cup), increases the mannitol content to a moderate level that may trigger symptoms in sensitive individuals.

The Impact of Preparation on FODMAP Content

How you prepare your potatoes is just as important as the type you choose. Simple cooking methods are best for maintaining a low FODMAP profile.

Low FODMAP Cooking Methods

Boiling: A straightforward method that does not increase FODMAP levels. Peeling potatoes before boiling may further reduce FODMAPs, though the skin is a good source of fiber.
Baking and Roasting: These are safe and delicious options. Just be mindful of high-FODMAP seasonings.
Mashing: Homemade mashed potatoes are fine if made with low FODMAP ingredients like lactose-free milk, butter (which is virtually FODMAP-free), or garlic-infused oil instead of high-FODMAP milk or garlic powder.

Seasoning and Toppings

Many common toppings and seasonings for potatoes are high in FODMAPs and should be avoided or replaced with low FODMAP alternatives.

High FODMAP seasonings to avoid: Onion powder, garlic powder, onion, garlic, many pre-made gravy mixes, and flavored spice blends.
Low FODMAP seasoning alternatives: Use garlic-infused oil, chives, herbs like rosemary, thyme, and parsley, and a simple sprinkle of salt and pepper.

Resistant Starch and Gut Health

Cooking and then cooling potatoes, particularly overnight in the refrigerator, increases their resistant starch content. Resistant starch is a prebiotic that feeds beneficial gut bacteria and is slowly fermented, reducing the likelihood of gas and bloating compared to rapidly fermented FODMAPs.

Navigating Processed Potato Products

When it comes to processed potato products, vigilance is key. While the potato base may be low FODMAP, additives can quickly change the nutritional profile.

Chips and Crisps: Plain, salted potato chips are typically low FODMAP, but many flavored varieties contain high FODMAP ingredients such as onion or garlic powder. Always check the ingredients list.
French Fries and Wedges: If made simply with potatoes, oil, and salt, these are low FODMAP. However, chicken salt often contains onion and garlic powder, and sauces like aioli are typically high in FODMAPs.
Fat Content: Many processed potato products are fried and high in fat. Even if low in FODMAPs, high-fat meals can trigger IBS symptoms in some people and should be consumed in moderation.

Potato Varieties and FODMAP Content Comparison


Potato Type	Recommended Low FODMAP Serving Size	Common FODMAP Trigger	Notes
White Potatoes (Russet, Yellow, Red)	Up to 500g (large serving)	None	Can be eaten freely; cooking method and additives are key.
Sweet Potatoes	Up to 75g (1/2 cup)	Mannitol (a polyol)	Must be portion-controlled; larger servings are moderate/high FODMAP.
Processed Chips (Plain)	Up to 30g (small packet)	None	Check for added high-FODMAP flavorings.
Hot Fries/Wedges	Unrestricted (if homemade)	High-FODMAP seasonings/sauces	Avoid pre-made seasoning blends with onion/garlic.

Conclusion: A Staple for a Balanced Diet

It is clear that for those managing IBS through the low FODMAP diet, potatoes can be a safe and delicious staple. While most varieties, such as white and red potatoes, can be enjoyed freely, sweet potatoes require careful portion management. The key to successful incorporation lies not only in choosing the right type but also in mindful preparation. Avoiding high-FODMAP additions like onion and garlic, and opting for simple cooking methods like boiling or baking, ensures that potatoes remain a gut-friendly part of your nutritional plan. As with any dietary change, consulting with a FODMAP-trained registered dietitian is recommended to help you navigate the process and personalize the approach to your unique needs. Learn more about the science behind FODMAPs and digestive health at the official Monash University website.

Frequently Asked Questions

Yes, homemade mashed potatoes are low FODMAP if made with low FODMAP ingredients. Use lactose-free milk or cream, a small amount of butter, and a safe seasoning like garlic-infused oil, salt, and pepper, instead of regular milk or garlic powder.

Sweet potatoes are only high in FODMAPs in larger quantities. A small serving (1/2 cup or 75g) is considered low FODMAP. Servings larger than 2/3 cup (100g) are considered moderate to high due to the polyol mannitol.

According to Monash University, white and red potatoes are low FODMAP and can be eaten in large quantities up to 500g per sitting without FODMAP-related issues.

Plain, salted potato chips are typically low FODMAP in small portions. However, most flavored varieties contain high FODMAP ingredients like onion or garlic powder and should be avoided. Always check the ingredients list.

Cooking methods like boiling and baking do not increase the FODMAP content of naturally low-FODMAP potatoes. The main issue comes from high-FODMAP ingredients added during preparation, not the cooking process itself.

Homemade fries or fried potatoes seasoned with just salt are fine. However, high-fat fried foods can trigger IBS symptoms in some people, so moderation is key. Be cautious of pre-made or restaurant fries that may use high-FODMAP coatings or flavorings.

Sweet potatoes contain mannitol and are portion-controlled on a low FODMAP diet. True yams, which are botanically distinct, are low FODMAP in larger portions (up to 1 cup or 75g) and become moderate for fructans in higher amounts.

Yes. Cooking potatoes and then allowing them to cool, particularly in the refrigerator overnight, significantly increases their content of resistant starch, a prebiotic that is slowly fermented and beneficial for gut health.