Low FODMAP Mashed Potatoes

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These IBS-friendly mashed potatoes are fluffy, rich, and super satisfying—without upsetting your stomach. Made with lactose-free milk or almond milk and real butter, they have all the comfort of classic mashed potatoes but none of the high-FODMAP triggers. You can mash them by hand or with a mixer in just 25 minutes.

Ingredients Needed:

• 2 to 2.25 pounds Yukon Gold potatoes: creamy texture, FODMAP-safe.
• ¾ cup unsweetened almond milk or lactose-free milk: smooth and gentle.
• 4 Tbsp unsalted butter: rich flavor without FODMAPs.
• ½ tsp salt: optional, adds basic flavor.
• Optional toppings: extra butter, snipped chives, black pepper, or plain ground horseradish.

How to Make Low FODMAP Mashed Potatoes:

Prep Potatoes:
Scrub the potatoes well. Peel them for a smoother mash, or leave the skins on for extra fiber. Cut into 1½ to 2-inch chunks.

Boil Potatoes:
Bring a large pot of water to a boil. Add the chopped potatoes and cook for 10–15 minutes, or until fork-tender.

Mash with Mixer (Optional):
Drain and transfer potatoes to a stand mixer. Add milk and butter. Use a low-speed setting (like 2) and mix for 30–60 seconds, until just mashed. Avoid over-mixing—they’ll turn gluey.

Mash by Hand:
Drain and return potatoes to the pot. Add milk and butter. Use a potato masher to reach your desired texture.

Adjust & Serve:
Taste and add salt. Add a splash more milk if too dry. Serve warm with your favorite tummy-friendly toppings.

Recipe Tips:

• Avoid over-mixing—mashed potatoes can turn gummy.
• Peel the potatoes if you want a smoother, bloat-free mash.
• Try horseradish or chives for gentle, onion-like flavor without FODMAPs.
• Use Monash-certified almond or lactose-free milk for best results.

How to Store & Reheat:

• Room Temperature: Serve immediately; don’t leave out over 2 hours.
• Fridge: Store in an airtight container up to 3 days.
• Freezer: Freeze up to 1 month in portioned containers. Reheat gently with a splash of almond or lactose-free milk.

Nutrition Facts (Per Serving – approx. ¾ cup):

• Calories: 170
• Sodium: 220 mg
• Protein: 2 g
• Fat: 7 g
• Carbs: 25 g
• Fibre: 2 g
• Sugar: 1 g

FAQs:

Are mashed potatoes Low FODMAP?
Yes, when made without onion, garlic, or regular milk. Use lactose-free or almond milk and stick to around ¾ cup per serving.

Is almond milk Low FODMAP?
Only unsweetened almond milk is FODMAP-safe in 1-cup servings. Check labels for additives.

Can I use regular butter in a Low FODMAP diet?
Yes! Butter is naturally low in lactose and FODMAP-free.

Can I add garlic or onion to these mashed potatoes?
No, both are high-FODMAP. Use chives for a safe, onion-like flavor instead.

Try More Recipes:

• Low FODMAP Steak Seasoning
• Low FODMAP Strawberry Sorbet Recipe
• Low FODMAP Pumpkin Bread