Search and Hit Enter
Resources

Are potatoes low FODMAP?

BY Georgia McDermott
An aerial close up image of a tray of golden brown crispy roasted potatoes topped with flaky sea salt

The humble potato is one of the most versatile and exciting vegetables to exist, in my biased opinion. As a result, it’s only natural to worry about their FODMAP status when you first begin a low FODMAP diet. Which, in turn, begs the question: are potatoes low FODMAP?

All the FODMAP thresholds in this article have been reviewed in May 2024. They are regularly reviewed and updated to ensure they remain current with Monash research.

An aerial close up photo of a plate of crispy roast potatoes on a bed of Meredith Goat Cheese dip and topped with FODMAP friendly kale pesto. The green oil from the pesto snakes down the goat cheese spread and onto the plate. The plate is a white ceramic one with a terracotta lip, and it sits atop a light grey stone background

Are potatoes low FODMAP?

Yes! Potatoes are low FODMAP. Monash has listed white and purple unpeeled potatoes as being low FODMAP in serves of up to 500g per person. However, there is no moderate threshold specified and other websites suggest that white fleshed potatoes are FODMAP free.

Given that there are no entries for different varieties of potatoes (such as Russet or Sebago) one would have to assume that these quantities apply to all of the white fleshed potato varietals. Excellent news for the potato lovers amongst us.

An aerial view of a speckled ceramic bowl of FODMAP friendly leek and potato soup. The soup is a light green because it uses leek greens to keep it FODMAP friendly. It is topped with a swirl of cream, truffle oil, a gluten free crouton, grilled haloumi and basil leaves. The bowl sits in harsh sunlight on a white table. Two water glasses sit in the top right corner of the image, while another bowl of soup sits in the bottom lefthand corner.

Are sweet potatoes low FODMAP?

Sweet potatoes have a low FODMAP threshold of 75g or approximately 1/2 cup per serving. At 100g, they contain moderate amounts of mannitol.

Are potato chips low FODMAP?

Plain potato chips are low FODMAP in 30g serves. Monash doesn’t specify an upper limit, but does say that excess fat can affect gut motility.

Is potato starch low FODMAP?

Potato starch is low FODMAP in 100g serves per person. Monash doesn’t specify an upper limit. A tip: potato starch should be snow white in colour and feel squeaky between your fingers. Sometimes potato flour (made from whole potatoes) can mistakenly be labelled as potato starch.

More low FODMAP recipes

On the market for more vegetable forward low FODMAP recipes? Look no further!

An aerial sunlit image of Low FODMAP kale pesto on gluten free potato gnocchi. The plate of gnocchi sits atop a white marble table and a glass of water creates a contrasting shadow across the image

Low FODMAP potato recipes

Any excuse to chat about my favourite FODMAP potato recipes, to be quite honest. This collection of recipes is all gluten free and vegetarian or vegan. We’ve got everything from crispy potatoes and gluten free Varenyky to low FODMAP potato mash and gluten free Aloo Paratha.

Most, if not all of the recipes are xanthan gum free and nut free (or have a nut free option). They are also mostly egg free and there are lots of corn free recipes too. There is a low FODMAP potato for every dietary requirement.

Crispy potatoes with baking soda

Baking soda is my new must have ingredient for roast potatoes. It alkanises the water, softening the potato flesh and creating a slurry of potato starch around each spud. This slurry crisps up like nothing else in the oven and makes the crispy potatoes of your dreams.

Better yet? I’ve found that using baking soda helps keeps your potato innards fluffy and fresh for far longer. Even potatoes from the night before don’t have dry innards.

Crispy roast potatoes recipe
My new favourite way to make a low FODMAP crispy potato. Gluten free, vegan and grain free, too.
Check out this recipe
An aerial view of a baking tray topped with crispy roasted potatoes. The potatoes are golden brown and some of them have been finished with sea salt flakes
An aerial view of a baking tray topped with crispy roasted potatoes. The potatoes are golden brown and some of them have been finished with sea salt flakes

Low FODMAP shepherd’s pie with potato mash or tater tots

This Low FODMAP Shepherd’s pie is vegetarian or vegan and comes with two topping options. The first is an easy tater tot topping (they’re gluten free in Australia) and the second is a cheesy mash topping. Either way, it’s low FODMAP potato bliss.

Low FODMAP vegetarian or vegan Shepherd’s Pie
A deliciously warm and comforting winter dish with two heavenly potato topping options
Check out this recipe
A side on view of a FODMAP friendly vegetarian Shepherd's Pie baked in a skillet. The mashed potato topping is golden brown and has a wavy pattern traced in with fork prongs. It sits atop a white marble table and is surrounded by white ceramic plates, a small white ceramic salt dish and glasses of water. The background is a dark olive piece of linen
A side on view of a FODMAP friendly vegetarian Shepherd's Pie baked in a skillet. The mashed potato topping is golden brown and has a wavy pattern traced in with fork prongs. It sits atop a white marble table and is surrounded by white ceramic plates, a small white ceramic salt dish and glasses of water. The background is a dark olive piece of linen. A ginger cat pokes his head out from under the table to the right of the image.

Low FODMAP leek and potato soup

This low FODMAP leek and potato soup might look a little different (read: green) but it tastes every bit as good as the original. Using leek greens and spring onion greens keeps the FODMAP content down while retaining all the flavour.

Low FODMAP leek and potato soup
A delicious low FODMAP winter warmer
Check out this recipe
An aerial view of a speckled ceramic bowl of FODMAP friendly leek and potato soup. The soup is a light green because it uses leek greens to keep it FODMAP friendly. It is topped with a swirl of cream, truffle oil, a gluten free crouton, grilled haloumi and basil leaves. The bowl sits in harsh sunlight on a white table. Two water glasses sit in the top right corner of the image, while another bowl of soup sits in the bottom lefthand corner.
An aerial view of a speckled ceramic bowl of FODMAP friendly leek and potato soup. The soup is a light green because it uses leek greens to keep it FODMAP friendly. It is topped with a swirl of cream, truffle oil, a gluten free crouton, grilled haloumi and basil leaves. It sits atop a mottled bright rusty backdrop and a glass of water sits in the top right hand corner

Gluten free Aloo Paratha

This delicious Aloo Paratha is gluten free, xanthan gum free and FODMAP friendly. It’s also egg free and easily made vegan. Bonus points for topping it with the cheat’s tamarind chutney from Intolerance Friendly Kitchen.

Gluten free Aloo Paratha
Delicious gluten free flatbread filled with a spiced potato filling. SO GOOD.
Check out this recipe
An aerial image of a gluten free Aloo paratha on a white speckled ceramic plate in bright sunlight. Some garlic infused ghee melts on the flatbread and a spoon of tamarind chutney rests on the bottom half of the plate.

Low FODMAP potato salad

This easy vegan potato salad is low in FODMAPs but high in flavour. A great dietary friendly option for a picnic or just a side dish.

Vegan, low FODMAP potato salad
A delicious and easy plant based, gluten free and low FODMAP potato salad
Check out this recipe
An aerial image of a FODMAP friendly vegan potato salad in a grey ceramic bowl against a moody backdrop. The salad is surrounded by lemons, extra herbs and water glasses. The vibrant radicchio contrasts with the green herbs and mayonnaise coated potatoes
An aerial image of a FODMAP friendly vegan potato salad in a grey ceramic bowl against a moody backdrop. The salad is surrounded by lemons, extra herbs and water glasses. The vibrant radicchio contrasts with the green herbs and mayonnaise coated potatoes

Cacio e pepe potatoes

An incredibly crispy take on cacio e pepe, these potatoes are cheesy, peppery and absolutely addictive.

Crispy cacio e pepe potatoes
Crispy roasted potatoes with a shatteringly crunchy cheese and pepper crust. Heaven!
Check out this recipe
An aerial view of a plate of crispy cacio pepe roasted poatoes. The potatoes have a crisp parmesan and pepper shell and are topped with sea salt flakes
An aerial view of crispy cacio pepe roasted potatoes on a plate. They have a crispy parmesan and pepper crust and are sprinkled with sea salt flakes

Gluten free low FODMAP potato and pea samosas

These gluten free samosas are a xanthan gum free and vegan recipe from my cookbook, Intolerance Friendly Kitchen. They’re filled with a low FODMAP spiced potato and pea filling and they can be baked or fried.

An aerial close up of a golden brown gluten free samosa topped with sea salt flakes. The samosa sits on a textured pale pink ceramic plate.

Gluten free potato gnocchi without xanthan gum

This gluten free potato gnocchi isn’t a speedy recipe but it is a rewarding and delicious one. It makes lots of gnocchi that can be frozen so it’s a great meal prep recipe and a low FODMAP potato gem.

A close up of a small skillet of FODMAP friendly pasta sauce baked with gluten free potato gnocchi. A fork dips into the gnocchi in the bottom right hand side of the image.

Garlic oil potatoes with a zingy yoghurt sauce and herb salsa

These crispy roasted potatoes smothered in low FODMAP garlic chilli oil are one of my favourite low FODMAP potato recipes. Garlic infused oil retains all of the flavour without the FODMAP content. The dish sits on a bed of zingy yoghurt and is topped with a herb salsa for maximum flavour.

Crispy garlic oil potatoes with honey and mustard yoghurt and a herb salsa
A dish that ticks all the boxes: crunchy, zingy, rich, fresh, spicy, sweet AND low FODMAP with a vegan option.
Check out this recipe
Crispy potatoes with garlic chilli oil, mustard honey yoghurt and a walnut herb salsa sit atop a white ceramic plate on a mottled grey backdrop
An aerial view of a plate of garlic and chilli oil smothered crispy smashed potatoes on a bed of zingy spiked yoghurt and topped with a walnut herb salsa. The ceramic plate is white, and sits in the centre of the white marble table. Two water glasses sit to the right of the image.

Parmesan and herb kipfler potatoes

These parmesan and herb kipflers bring everything I’ve learned about crispy potatoes together. They’re boiled in baking soda and coated in a cheese and rice flour mix for maximum crunch. To me, they taste like stuffing wrapped around a potato which I’m very much here for.

Roasted kipfler potatoes with a herb and parmesan crust
If stuffing and crispy potatoes had a lovechild, these kipflers would be it.
Check out this recipe
An aerial macro image of crispy roasted kipfler potatoes with a parmesan and herb crust. The potatoes are golden brown and sprinkled with sea salt flakes
An aerial macro image of crispy roasted kipfler potatoes with a parmesan and herb crust. The potatoes are golden brown and sprinkled with sea salt flakes

Gluten free low FODMAP potato and cheese Varenyky

Varenyky are Ukrainian dumplings and these ones are filled with potato, sharp cheddar cheese, leek greens and spring onion greens. They’re comfort food at it’s absolute finest, and make a great freezer prep meal.

Gluten free Varenyky with potato cheese filling
Ukrainian dumplings filled with a low FODMAP and vegetarian potato filling. Heavenly, heavenly comfort food.
Check out this recipe
An aerial view of a white ceramic bowl filled with gluten free, FODMAP friendly Varenyky. They have been pan fried, with golden brown crispy surfaces. They are topped with sour cream, dill and chilli oil. The bowl sits atop a dark grey metal backdrop.
An aerial view of a white speckled ceramic bowl filled with golden brown fried varenyky that are gluten free. The bowl sits atop a white marble table and is surrounded by trays of uncooked Vareniki and plates of cooked Vareniki.

Lemon roasted potatoes

These lemon roasted potatoes are an easy low FODMAP potato dish that is inspired by Greek potatoes. They’re bright, flavourful and really simple to make.

Lemon roasted potatoes
Easy and flavourful lemon roasted potatoes that are popping with vibrant lemon and herb flavours.
Check out this recipe
Lemon roasted potatoes in a white baking dish atop a dark green backdrop. The baking dish is surrounded by a sage green linen cloth, a green plate and a pinch bowl of salt

Low FODMAP vegetarian moussaka

This low FODMAP vegetarian moussaka is a labour of love but one that is well worth it. Layers of roasted vegetables are piled with low FODMAP vegan mince and creamy bechamel. Bonus points, as always, for smoked mozzarella on top.

Low FODMAP vegetarian moussaka
A delicious, rich and comforting low FODMAP moussaka that is the perfect meal prep dish.
Check out this recipe
A tray of FODMAP friendly vegetarian moussaka sitting on a light tiled surface in bright sunlight. The top of the moussaka is cheesy, golden and caramelised. Around the edges of the moussaka tray and glasses of water lit with sunlight, a plate and a white linen cloth.
A tray of FODMAP friendly vegetarian moussaka sitting on a light tiled surface in bright sunlight. The top of the moussaka is cheesy, golden and caramelised. Around the edges of the moussaka tray and glasses of water lit with sunlight, a plate and a white linen cloth.

Salt and vinegar roast potatoes

Do you like salt and vinegar chips? If so, I guarantee you’ll love salt and vinegar roasted potatoes. The potatoes are boiled in vinegar to flavour the flesh, then crisped up in the oven for the ultimate salt and vinegar experience.

Salt and vinegar smashed roasted potatoes
Crispy and vinegary salt and vinegar smashed heaven.
Check out this recipe
A close up aerial photo of crispy vegan roast potatoes arranged on a tray in bright sunlight
Crispy salt and vinegar roasted potatoes on a black round baking tray sitting on a black backdrop

Vegan, gluten free and LOW FODMAP bangers and mash

My all time favourite vegan tofu sausages make an appearance with my vegan gluten free gravy for this low FODMAP bangers and mash. A delicious wintery comfort food that is perfect with a low FODMAP serve of frozen peas and leek greens, cooked down to delicious onion like side dish.

Vegan bangers and mash
Gluten free, vegan, low FODMAP and nut free bangers and mash. Winter comfort food at it's finest.
Check out this recipe
A photo of a white speckled ceramic plate topped with vegan sausages, mash and peas. A hand extends out across the white marble table to pour gravy over the mash potato and some sunlit glasses of water sit to the top right of the image
A photo of a white speckled ceramic plate topped with vegan sausages, mash and peas. A hand extends out across the white marble table to pour gravy over the mash potato and some sunlit glasses of water sit to the top right of the image

Low FODMAP Malai kofta

Heavenly balls of potato and lactose free paneer in a low FODMAP curry gravy? That’s my idea of a good time. This is a rich and comforting vegetarian dish that everyone will love.

Low FODMAP Malai kofta
Gluten free potato and paneer kofta in a rich and creamy curry gravy. Nothing better.
Check out this recipe
An aerial close up view of a black skillet filled with FODMAP friendly Malai kofta topped with a swirl of cream and chopped coriander
An aerial close up view of a black skillet filled with FODMAP friendly Malai kofta topped with a swirl of cream and chopped coriander

Vegetable, chickpea and feta sausage rolls

These easy vegetable rolls remind me of Cornish pasties. They’re full of easy to prepare veg and some protein from the chickpeas (which are canned to keep the FODMAP content down). I like to make them using the gluten free puff pastry from Intolerance Friendly Kitchen.

A side on close up macro image of a gluten free vegetable, feta and chickpea sausage roll. The roll sits atop a white marble table against a white wall. The side on angle reveals the vegetable and melty cheese filling inside, as well as the flaky, golden pastry encompassing it. The roll is topped with toasted sesame seeds that are visible from the angle

No Comments

Leave a Reply

Your email address will not be published.