Fast facts about mashed potato and its surprising low fodmap status
What To Know
- Yes, you can eat mashed potato with gravy as long as the gravy is low FODMAP.
- Yes, you can eat mashed potato with sour cream as long as it is low FODMAP.
- Yes, you can eat mashed potato with cheese as long as it is hard cheese such as cheddar or Parmesan.
FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) are a group of short-chain carbohydrates that are poorly absorbed by the small intestine. They can cause digestive symptoms such as gas, bloating, abdominal pain, and diarrhea in people with irritable bowel syndrome (IBS) and other functional gut disorders.
Is Mashed Potato Low FODMAP?
Yes, mashed potato is low FODMAP. One serve of mashed potato (120g) contains less than 1g of FODMAPs, which is considered low.
Which Potatoes Are Low FODMAP?
All types of potatoes are low FODMAP, including:
- Russet potatoes
- Yukon Gold potatoes
- Red potatoes
- Fingerling potatoes
- New potatoes
How to Make Low FODMAP Mashed Potato
To make low FODMAP mashed potato, follow these steps:
1. Peel and cube 1 pound of potatoes.
2. Boil the potatoes in unsalted water until tender.
3. Drain the potatoes and mash them with a potato masher or fork.
4. Add 1/4 cup of low FODMAP milk or cream.
5. Season with salt and pepper to taste.
Toppings for Low FODMAP Mashed Potato
You can add a variety of low FODMAP toppings to your mashed potato, such as:
- Gravy
- Butter
- Sour cream
- Chives
- Green onions
- Roasted vegetables
Low FODMAP Mashed Potato Recipes
Here are some low FODMAP mashed potato recipes to try:
- Classic Mashed Potato: Follow the steps above to make classic mashed potato.
- Garlic and Herb Mashed Potato: Add 1 tablespoon of minced garlic and 1 teaspoon of dried thyme or rosemary to the mashed potato.
- Roasted Garlic Mashed Potato: Roast 1 head of garlic in the oven until tender. Squeeze the roasted garlic cloves into the mashed potato.
- Sweet Potato Mashed Potato: Mix equal parts mashed potato and mashed sweet potato.
Benefits of Eating Low FODMAP Mashed Potato
Eating low FODMAP mashed potato can have several benefits for people with IBS and other functional gut disorders, including:
- Reduced digestive symptoms such as gas, bloating, abdominal pain, and diarrhea
- Improved bowel regularity
- Reduced inflammation
- Improved overall gut health
Wrap-Up: Is Mashed Potato Low FODMAP?
Yes, mashed potato is low FODMAP and can be a good option for people with IBS and other functional gut disorders. By following the tips in this guide, you can enjoy mashed potato without triggering your digestive symptoms.
Frequently Asked Questions
Q: Can I eat mashed potato with gravy?
A: Yes, you can eat mashed potato with gravy as long as the gravy is low FODMAP.
Q: Can I add butter to mashed potato?
A: Yes, you can add butter to mashed potato as long as it is unsalted.
Q: Can I eat mashed potato with sour cream?
A: Yes, you can eat mashed potato with sour cream as long as it is low FODMAP.
Q: Can I eat mashed potato with cheese?
A: Yes, you can eat mashed potato with cheese as long as it is hard cheese such as cheddar or Parmesan.
Q: Can I eat mashed potato with bacon?
A: No, you cannot eat mashed potato with bacon as bacon is high in FODMAPs.
