What is Low FODMAP?

Are potatoes low FODMAP? What about sweet potatoes?

First, let’s review what makes a food low or high FODMAP. 

FODMAPs are carbohydrates, specifically sugars and fibers, that are naturally found in a variety of foods. They are not good or bad, they just kind of are. When you have IBS, you may feel the effects of eating high FODMAP foods. Symptoms include gas, bloating, abdominal pain, diarrhea and/or constipation. 

Monash University is our go to source when it comes to testing FODMAPs. They are frequently testing (and retesting) common foods to find out what levels of FODMAPs they might contain. While you are in the elimination phase of the Low FODMAP diet, you want to stick to Low FODMAP serving sizes. Once you move into the reintroduction (or challenge) phase, you are testing moderate and high FODMAP servings of various foods. 

Portion size explanation

FODMAPs are all about the portion size. This can often connect the dots for people when it comes to why a food bothers one day, but not the next (bigger vs. smaller portions), but it can also be frustrating having to be careful. This is one of the reasons that I highly recommend getting the Monash app, as opposed to relying on possibly outdated FODMAP lists. It gives you more variety and flexibility in the diet, albeit with a little extra work. 

Are potatoes Low FODMAP?

What has been tested by Monash University

• Tested
  • White potatoes
  • Red potatoes
  • Sweet potato 
  • Yam 

• Not tested (yet)

• Yellow (aka yukon gold)
  • Purple potatoes *It looks like they were tested, at least by FODMAP Friendly back in 2015. They were found to be ok in ½ cup portions. I haven’t found any up to date info and they are not listed in the Monash app. 

Other potato products

• Potato starch
• Potato chips

What FODMAPs do potatoes contain?

• White and red are pretty much FODMAP free. Monash did not detect FODMAPs until 500g (over 6 cups), which you would never eat in one sitting.
• Sweet potatoes contain mannitol in larger quantities >⅔ cup. Keep your portion to ½ cup per meal. 
• Yams, which are actually different from sweet potatoes, contain fructans in higher quantities. 

Nutrition Benefits

• Good source of fiber with the skin on
• Cooked then cooled, contain resistant starch
• Good source of vitamin C
• Sweet potatoes have even more fiber, are a great source of vitamin A, Vitamin C and antioxidants

Recipes

Low FODMAP Sheet Pan Dinner by Liz McMahon Nutrition

Low FODMAP Harvest Bowl with Sweet Potatoes by Liz McMahon Nutrition

Low FODMAP Breakfast Hash by Feed Me Phoebe

3 Ingredient Crispy Smashed Potatoes by Becky Excell

Low FODMAP Cheesy Scalloped Potatoes by Rachel Pauls Food

Products

Alexia: Sweet Potato Fries, Yukon Gold Fries, Roasted and Ready Baby Potatoes, Crispy Rosemary Fries

Pringles Original Potato Crisps

Lay’s Classic Potato Chips

Good Crisp Flavored Potato Crisps (Gluten-Free)

Crystal Farms Simply Potatoes Shredded Hash Browns

Ore-Ida: Crispy Waffle Fries, Golden Shoestrings, Fast Food Extra Crispy

Dr. Praeger’s Purely Sensible Kids Sweet Potato Littles

Green Giant Veggie Spirals Sweet Potato Rotini

Cascadian Farms Root Vegetable Hash Browns

Birds Eye Steamfresh Mashed Sweet Potatoes

In conclusion…

Are white potatoes low FODMAP? Yes.

Are red potatoes low FODMAP? Yes.

Are sweet potatoes low FODMAP? Yes, at ½ cup serving size.

Are yellow potatoes low FODMAP? Maybe! They have not been tested (yet) but seem to be tolerated by most. Keep portions to ½ cup or less during your elimination phase and increase as tolerated during the challenge phase. 

Are purple potatoes low FODMAP? Maybe! Some testing was done almost 9 years ago, but we have no updated info as of 2024. I would keep to ½ cup serving during the elimination phase and increase as tolerated during the challenge phase. 

I hope you found this post helpful! Feel free to pass along to a Low FODMAP friend or drop your questions below!