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White Potato
Solanum tuberosum
Low FODMAP
Gluten Free
Vegan
Fresh white potato

FODMAP/SIBO Rating

Safe

Serving Size Consideration: 1 medium potato or 1 cup diced

Safe Serving Size: Up to 2 cups diced

Active Compounds: Resistant starch, small amounts of fructans

Fermentation Level:
Very Low

Digestive Impact

Why it's problematic: Generally well-tolerated

Specific symptoms: Minimal to none when consumed in recommended portions

Typical reaction time frame: 2-4 hours if sensitivity exists

Individual variation: Most people tolerate well, some may be sensitive to nightshades

Safe Alternatives

Sweet potatoes

Sweet potatoes

Rutabaga

Rutabaga

Parsnips

Parsnips

Substitution ratio: 1:1 replacement in most recipes

Processing Effects

Boiling reduces resistant starch content

Cooling after cooking increases resistant starch

Frying may increase digestive sensitivity

Stacking Considerations

Avoid combining with:

  • sweet potatoes
  • butternut squash
  • pumpkin

Safe complementary foods: Can be safely combined with most low FODMAP proteins and vegetables

Reintroduction Guidelines
  1. Start with 1/2 cup cooked potato
  2. If tolerated, increase to 1 cup
  3. Test different cooking methods separately

Signs of success: No digestive discomfort within 24 hours of consumption

Hidden Sources

Common products containing garlic:

  • potato starch
  • potato flour
  • ready-made mashed potatoes
  • potato chips

Alternative names: Irish potato, spud, white potato, table potato

Individual Variables

Factors affecting tolerance:

  • Cooking method
  • Portion size
  • Individual nightshade sensitivity
  • Overall meal composition

Tip: Start with small portions and monitor tolerance to different cooking methods