What Type of Potato Is Low FODMAP? Your Comprehensive Guide to IBS-Friendly Spuds

October 5, 2025 •

4 min read

According to Monash University, the creators of the low FODMAP diet, most varieties of common potatoes are considered a low FODMAP food, even in generous serving sizes. This means knowing what type of potato is low FODMAP can add a versatile and satisfying element to your meals without triggering irritable bowel syndrome (IBS) symptoms.

Quick Summary

Many common potato varieties, including white, red, and Russet potatoes, are suitable for a low FODMAP diet, with large serving sizes generally well-tolerated. Sweet potatoes, however, require careful portion control to remain low in FODMAPs. Awareness of added high-FODMAP ingredients during preparation is key to avoiding digestive discomfort.

Key Points

White and Red Potatoes Are Low FODMAP: Both white (including Russet and Yukon Gold) and red potato varieties are generally considered low FODMAP in generous serving sizes (up to 500g per meal), making them a versatile staple.
Sweet Potatoes Require Portion Control: Sweet potatoes are low FODMAP only in a specific, smaller serving size of 1/2 cup (75g) due to their mannitol content, so larger portions should be avoided during the elimination phase.
Yams Can Be a Lower-FODMAP Alternative to Sweet Potatoes: If you are sensitive to mannitol, true yams can be a safer choice as they are lower in FODMAPs and become moderate at a much larger 2-cup serving (300g).
Watch for High FODMAP Add-ins: The biggest risk to a low FODMAP potato dish is not the potato, but common additives like onion and garlic powder, high-lactose dairy, and certain sauces.
Use Safe Flavorings and Ingredients: Season potatoes with low FODMAP alternatives like garlic-infused oil, chives (green parts only), salt, and pepper to avoid digestive issues.
Processing Matters for Potato Products: Be mindful of pre-made or flavored potato products like chips and hash browns, as they can contain hidden high FODMAP ingredients. Plain, salted options are usually safer.

Navigating a low FODMAP diet can be challenging, but finding safe and satisfying carbohydrate sources is crucial for success. For many following this dietary plan to manage irritable bowel syndrome (IBS), potatoes are a welcome and versatile food. Most regular varieties are safe to eat in generous portions, while others require mindful serving sizes due to their specific FODMAP content. This guide will help you understand which potatoes to choose and how to prepare them for optimal digestive health.

The Good News for Common Potatoes

Many staples of the potato family are naturally low in fermentable carbohydrates (FODMAPs), making them a safe and versatile choice for individuals with digestive sensitivities.

White Potatoes (including Russet and Yukon Gold): These are a classic low FODMAP option. Monash University's app, the gold standard for FODMAP information, lists white potatoes as low FODMAP in generous serving sizes (up to 500g). This makes them an excellent base for a wide variety of dishes, from mashed potatoes to roasted spuds.
Red Potatoes: Similar to their white counterparts, red potatoes are also confirmed to be low FODMAP and well-tolerated in large servings. Their waxy texture and thin skin make them great for boiling or roasting.
Purple Potatoes: Like other varieties, purple potatoes are also low FODMAP and safe to enjoy. Their vibrant color and earthy flavor can add visual appeal to your meals.

The Case of Sweet Potatoes and Yams

While also nutritious, sweet potatoes and true yams contain different FODMAPs and require more careful portion control than common white potatoes.

Sweet Potatoes: The orange-fleshed sweet potato contains mannitol, a type of polyol. This means that while a small portion is safe, larger servings can trigger symptoms in sensitive individuals. The recommended low FODMAP serving size is 1/2 cup or 75g per meal. Portions of 2/3 cup (100g) or more move into moderate to high FODMAP territory.
Yams: Often confused with sweet potatoes, true yams are a distinct vegetable. The Monash app indicates that yams are low FODMAP in a 1/2 cup (75g) serving and only become moderate in FODMAPs at a much larger 2-cup (300g) serving. This makes yams a potentially better choice for those who are particularly sensitive to mannitol.

Potential Pitfalls: What to Watch For

The FODMAP status of a potato dish can quickly change depending on the ingredients added during preparation. Even a low FODMAP food can become an issue if combined with high FODMAP ingredients.

Flavorings and Seasonings: Avoid adding common high FODMAP ingredients like onion powder and garlic powder to your potato dishes. Instead, use low FODMAP alternatives like garlic-infused oil, chives (green parts only), or other herbs and spices.
Dairy Products: Many mashed potato recipes use high-lactose dairy products like milk or cream. To make a low FODMAP version, opt for lactose-free milk or butter. As butter is high in fat and contains no carbohydrates, it is low FODMAP and safe to use.
Processed Products: Be cautious with pre-packaged or flavored potato products. Some flavored potato chips, for example, contain onion or garlic powder, while some frozen hash browns might have added flour or seasoning mixes. Always check the ingredient list for hidden high FODMAPs. Plain, salted potato chips are generally a safer bet.

Making Low FODMAP Potatoes

Enjoying potatoes on a low FODMAP diet is all about smart preparation. Here are some ideas for preparing safe and delicious potato dishes:

Roasted Potatoes: Toss cubed white, red, or Russet potatoes with garlic-infused oil, salt, and rosemary before roasting until crispy and golden brown.
Mashed Potatoes: Boil peeled potatoes, then mash with lactose-free milk and a little butter for a creamy, comforting side dish.
Baked Potatoes: A simple baked white or Russet potato topped with chives and a dollop of lactose-free sour cream makes for a satisfying meal.
Crispy Smashed Potatoes: Boil small red potatoes until tender, then smash gently with a potato masher. Drizzle with garlic-infused oil and bake until crispy.

Low FODMAP Potato Comparison Table


Potato Type	FODMAP Status (Serving Size)	Key FODMAP (if any)	Notes
White Potato (e.g., Russet, Yukon Gold)	Low FODMAP (up to 500g)	None detected (generous portions)	Very safe option for IBS and versatile for many dishes.
Red Potato	Low FODMAP (up to 500g)	None detected (generous portions)	Holds shape well, great for roasting and salads.
Sweet Potato	Low FODMAP (1/2 cup or 75g)	Mannitol (polyol)	Requires strict portion control; becomes moderate/high FODMAP in larger serves.
True Yam	Low FODMAP (1/2 cup or 75g)	Fructans (at larger serves)	Often lower in FODMAPs than sweet potato at larger portions.

Conclusion

For those managing digestive sensitivities with a low FODMAP diet, potatoes can be a safe and filling staple. While white and red varieties are widely tolerated in large portions, sweet potatoes and yams require careful portioning to avoid potential triggers. The most common source of issues from a potato-based meal stems not from the potato itself, but from high FODMAP ingredients added during preparation, such as garlic, onion, and certain dairy products. By choosing the right potatoes and focusing on simple, low FODMAP seasonings, you can enjoy this versatile vegetable without compromising your digestive comfort. If you have concerns, working with a dietitian trained in the low FODMAP approach can provide invaluable personalized guidance.

For additional low FODMAP recipes and guidance on food reintroduction, a helpful resource is the Monash Fodmap website.(https://www.monashfodmap.com/recipe/potato-latkes/)

Frequently Asked Questions

No, not all potatoes have the same FODMAP content. While white, red, Russet, and Yukon Gold potatoes are all low FODMAP in large servings, sweet potatoes and yams contain FODMAPs that require careful portion control to remain low FODMAP.

According to Monash University, a safe low FODMAP serving size for sweet potato is 1/2 cup (75g). Portions larger than this contain moderate to high amounts of the polyol mannitol and should be avoided during the elimination phase.

Yes, if they are made from low FODMAP potatoes and cooked in a neutral, low FODMAP oil. The main concerns are seasonings and fat content. Avoid seasonings with garlic or onion powder, as these are high FODMAP.

Mashed potatoes can be low FODMAP, but you must use low FODMAP ingredients. Use lactose-free milk instead of regular cow's milk and ensure any butter or flavorings are also low FODMAP. Avoid using garlic or onion powder.

Plain, salted potato chips are low FODMAP in small portion sizes (around 30g). However, flavored varieties often contain high FODMAP ingredients like onion or garlic powder, so it is important to check the label carefully.

No, you do not need to peel potatoes. According to Monash University, even unpeeled potatoes are low FODMAP in large servings. The skin also contains beneficial fiber.

Yams may be better for those sensitive to mannitol, as they are lower in FODMAPs overall and can be consumed in larger portions before becoming moderate. Sweet potatoes, by contrast, become moderate in FODMAPs at a smaller serving size.