Low fodmap diet revolution: is mashed potato your new superfood?

For those following a low FODMAP diet, mashed potato is a comforting and versatile side dish. But is mashed potato low FODMAP? The answer is yes! Plain mashed potato made with russet potatoes is low in FODMAPs.

What Are FODMAPs?

FODMAPs are fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. These are short-chain carbohydrates that can cause digestive symptoms such as gas, bloating, abdominal pain, and diarrhea in people with irritable bowel syndrome (IBS).

Why Is Mashed Potato Low FODMAP?

Russet potatoes, the most common type used for mashed potatoes, are naturally low in FODMAPs. They contain small amounts of fructose, a FODMAP that can be problematic for some people with IBS. However, the amount of fructose in mashed potato is typically below the cutoff threshold for FODMAP sensitivity.

How to Make Low FODMAP Mashed Potato

To make low FODMAP mashed potato, simply follow these steps:

• Peel and cube russet potatoes.
• Boil potatoes in salted water until tender.
• Drain potatoes and mash with a potato masher or ricer.
• Add low FODMAP milk (such as almond milk or lactose-free milk) and butter or olive oil to taste.
• Season with salt and pepper.

What to Add to Mashed Potato

Once you have your low FODMAP mashed potato base, you can add various toppings and flavors to enhance its taste. Here are some low FODMAP-friendly options:

• Gravy: Make gravy using low FODMAP ingredients such as chicken broth, cornstarch, and herbs.
• Cheese: Add shredded cheddar cheese or grated Parmesan cheese.
• Sour cream: Use lactose-free sour cream for a tangy flavor.
• Herbs: Sprinkle with fresh herbs such as chives, parsley, or thyme.
• Roasted vegetables: Add roasted carrots, parsnips, or onions for a flavorful twist.

Tips for Low FODMAP Mashed Potato

• Use fresh potatoes: Fresh potatoes have a lower FODMAP content than frozen potatoes.
• Peel potatoes: Peeling potatoes removes the skin, which contains a higher concentration of FODMAPs.
• Cook potatoes thoroughly: Cooking potatoes thoroughly helps break down the FODMAPs.
• Don’t overmix: Overmixing mashed potatoes can release starch and increase the FODMAP content.
• Eat in moderation: Even low FODMAP foods should be consumed in moderation to avoid potential digestive issues.

Low FODMAP Mashed Potato vs. Traditional Mashed Potato

Traditional mashed potato often includes high FODMAP ingredients such as garlic, onions, and milk. These ingredients can trigger digestive symptoms in people with IBS. Low FODMAP mashed potato is made with low FODMAP alternatives, such as almond milk and lactose-free butter, to ensure it is safe for those following a low FODMAP diet.

Final Thoughts

Mashed potato is a versatile and comforting side dish that can be enjoyed on a low FODMAP diet. By following the tips outlined above, you can make delicious and satisfying mashed potato that is gentle on your digestive system.

Popular Questions

Q: Can I add butter to my mashed potato?
A: Yes, butter is low in FODMAPs. However, use it in moderation as too much fat can trigger digestive issues.

Q: What type of milk can I use in mashed potato?
A: Use low FODMAP milk such as almond milk, lactose-free milk, or soy milk.

Q: How do I make gravy low FODMAP?
A: Use low FODMAP ingredients such as chicken broth, cornstarch, and herbs. Avoid using high FODMAP ingredients such as garlic and onions.

Q: Can I add cheese to my mashed potato?
A: Yes, you can add shredded cheddar cheese or grated Parmesan cheese. These cheeses are low in FODMAPs.

Q: Can I use frozen potatoes for low FODMAP mashed potato?
A: Yes, you can use frozen potatoes. However, fresh potatoes have a lower FODMAP content.