🥬 Potato
Potatoes are a cornerstone of Low FODMAP cooking and one of the safest, most versatile ingredients for those managing IBS and digestive sensitivities. These starchy tubers are naturally low in FODMAPs across all common varieties—including russet, Yukon gold, red, and new potatoes—making them an excellent foundation for gut-friendly meals. Unlike many other carbohydrate sources that can trigger digestive symptoms, potatoes contain minimal amounts of fructans, GOS, and other fermentable carbohydrates. According to Monash University testing, potatoes remain low FODMAP even in generous portions, providing a reliable option for those following elimination phases or maintaining long-term gut health. Nutritionally, potatoes offer more than just safe starches. They're rich in resistant starch (especially when cooked and cooled), which acts as a prebiotic to feed beneficial gut bacteria without causing the rapid fermentation that triggers IBS symptoms. A medium potato provides significant vitamin C, potassium, and vitamin B6, along with dietary fiber that supports digestive regularity. The skin contains additional fiber and nutrients, making unpeeled preparations particularly beneficial. Different potato varieties offer subtle distinctions: russets are high in starch and perfect for baking and mashing; Yukon golds have a buttery texture ideal for roasting; red and new potatoes hold their shape well in salads and stews. All varieties maintain their Low FODMAP status regardless of cooking method—boiled, baked, roasted, mashed, or fried. For optimal gut health, consider preparing potatoes with Low FODMAP fats like olive oil or garlic-infused oil rather than butter (if lactose-sensitive) or high-FODMAP additions like onion and garlic. Cooling cooked potatoes before eating increases resistant starch content, potentially offering additional digestive benefits. Whether you're creating comfort food classics or exploring international cuisines, potatoes provide a safe, satisfying base that won't compromise your digestive wellness.
Porción segura
1 medium potato (175g) or more - no upper limit identified
🔬 Nota científica
Monash University has tested multiple potato varieties and confirmed they are low in all FODMAP categories (fructans, GOS, fructose, lactose, and polyols) across generous serving sizes. Potatoes contain primarily digestible starches rather than the fermentable oligosaccharides that trigger IBS symptoms. The resistant starch formed when potatoes are cooked and cooled provides prebiotic benefits without the rapid fermentation associated with high FODMAP foods, making potatoes uniquely beneficial for gut health while remaining symptom-safe for most individuals with IBS.
