IBS and potatoes
Potatoes are one of the world’s most popular foods and also very nutritious. A single small potato provides almost half of the recommended intake of vitamin C, along with fiber and a range of other beneficial vitamins. Additionally, eating potatoes with the skin on gives you an extra boost of antioxidants and a bit more fiber. An interesting fact is that the plant itself is toxic; the only edible part is the golden tubers that grow underground. Moreover, potatoes and IBS make a really good combination.
Potatoes and FODMAP
Regular potatoes contain low amounts of FODMAP and are therefore allowed in unlimited quantities during the elimination phase. Potatoes can be a good alternative, but it’s a good idea to vary with other root vegetables, different types of rice, and quinoa. Potatoes can also serve as a great filler in soups and stews.
Some people still find that their stomach reacts to potatoes, and it may be worth considering whether it’s actually the potatoes causing the issue. With IBS, it’s not always easy to understand when and why symptoms occur, and sometimes incorrect conclusions are drawn. Following the FODMAP dietary treatment often makes it much easier to pinpoint what you’re reacting to.
Potatoes can be prepared in a variety of ways, but the simplest and healthiest method is to boil them. Have you also noticed that your stomach seems to like cold, boiled potatoes? This is because they contain something called resistant starch, which acts as a prebiotic, providing food for beneficial gut bacteria.
Today, there are many varieties of potatoes available in stores, and almost all are suitable for the stomach. The variety you should be cautious with is sweet potatoes. They contain FODMAPs and are therefore not allowed during the elimination phase.
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Reg. Dietitian, Belly Balance
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