What To Know
- If you want to add gravy to your mashed potatoes, make sure to use a low FODMAP gravy recipe.
- Low FODMAP mashed potatoes are a versatile side dish that can be served with a variety of low FODMAP meals, such as.
- You can use them to make low FODMAP mashed potatoes following the same recipe as for regular potatoes.
Yes, mashed potatoes are low FODMAP in moderate portions. One cup of mashed potatoes made with low FODMAP ingredients contains less than 1 g of FODMAPs, which is considered low FODMAP.
What are FODMAPs?
FODMAPs are a group of fermentable carbohydrates that can cause digestive symptoms such as bloating, gas, and diarrhea in people with irritable bowel syndrome (IBS).
Low FODMAP Ingredients for Mashed Potatoes
To make low FODMAP mashed potatoes, use the following ingredients:
- Potatoes (low FODMAP up to 1 cup per serving)
- Unsalted butter (low FODMAP up to 2 tablespoons per serving)
- Milk or lactose-free milk (low FODMAP up to 1/2 cup per serving)
- Salt and pepper to taste
How to Make Low FODMAP Mashed Potatoes
1. Peel and cut potatoes into chunks.
2. Boil potatoes in unsalted water until tender.
3. Drain potatoes and mash with a potato masher.
4. Add butter and milk or lactose-free milk to the mashed potatoes and mix until smooth.
5. Season with salt and pepper to taste.
What to Avoid When Making Low FODMAP Mashed Potatoes
- High FODMAP vegetables: Do not add onions, garlic, or leeks to your mashed potatoes, as these vegetables are high in FODMAPs.
- Cream or sour cream: These dairy products are high in FODMAPs and should be avoided in low FODMAP mashed potatoes.
- Gravy: Most gravies contain high FODMAP ingredients such as onions and garlic. If you want to add gravy to your mashed potatoes, make sure to use a low FODMAP gravy recipe.
Serving Suggestions
Low FODMAP mashed potatoes are a versatile side dish that can be served with a variety of low FODMAP meals, such as:
- Grilled or roasted chicken or fish
- Low FODMAP soups and stews
- Shepherd’s pie or cottage pie
Leftovers
Leftover mashed potatoes can be stored in the refrigerator for up to 3 days. Reheat them in the microwave or on the stovetop over low heat.
Final Thoughts
Mashed potatoes are a delicious and comforting food that can be enjoyed on a low FODMAP diet. By following the tips in this blog post, you can make low FODMAP mashed potatoes that are both tasty and easy to digest.
What You Need to Know
1. Can I use sweet potatoes to make low FODMAP mashed potatoes?
Yes, sweet potatoes are low FODMAP in moderate portions. You can use them to make low FODMAP mashed potatoes following the same recipe as for regular potatoes.
2. What other low FODMAP vegetables can I add to my mashed potatoes?
You can add low FODMAP vegetables such as carrots, parsnips, or celery root to your mashed potatoes for added flavor and nutrition.
3. Can I use chicken broth instead of milk in my mashed potatoes?
Yes, you can use low FODMAP chicken broth instead of milk to make your mashed potatoes. This will give them a savory flavor.
4. What is the serving size for low FODMAP mashed potatoes?
One cup of mashed potatoes made with low FODMAP ingredients is considered a low FODMAP serving.
5. Can I freeze mashed potatoes?
Yes, you can freeze mashed potatoes for up to 3 months. Thaw them in the refrigerator overnight before reheating.
