Yes, plain mashed potatoes are generally fine and often recommended for IBS as they are low-FODMAP and easy to digest, especially during a flare-up to firm stool or provide bland carbs, but avoid high-FODMAP additions like regular milk, cream, butter, or garlic/onion, and be mindful of sweet potatoes which are higher in FODMAPs. The mashing process breaks down fiber, making them gentle on the gut, and they can be customized with low-FODMAP herbs and lactose-free alternatives.
Potatoes are a versatile and nutritious staple in the low FODMAP diet. Whether baked, mashed, or roasted, potatoes are well-tolerated by most individuals with IBS. They are rich in carbs, vitamins, and minerals.
Mashed potato – without the lashings of milk, cream or butter – is another go-to stomach-friendly food for when you're feeling ropey. Potatoes are an easy to digest starchy food at the best of times but mashing them into a puree helps breaks down the fibres, making them even more of a doddle to digest.
Both white and sweet potatoes can be safely enjoyed on a low FODMAP diet with proper portion control. FODMAPs are short-chain carbohydrates that can cause digestive discomfort in sensitive individuals. Understanding FODMAPs is important for managing digestive issues, especially for those with IBS.
For kids with IBS, a low-FODMAP diet can significantly reduce symptoms. Examples of low-FODMAP foods include bananas, carrots, rice and lactose-free dairy products.
Foods That Can Soothe an IBS Flare-Up
5 Foods to Eat for Less Diarrhea
Potatoes and IBS make a really good combination. 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.
How Long Can an IBS Flare-Up Last? The truth is that the length of a flare-up varies. They can last anywhere from a few hours to several days, depending on factors like what triggered it and how you manage your symptoms. On average, most flare-ups last about 2 to 4 days.
If you have a potato intolerance, you may be able to eat small amounts of potatoes without problems, but too much may cause uncomfortable symptoms such as diarrhea, nausea, and bloating.
Main meals and snacks
Kraft recommends using low-fat or fat free sour cream, plain Greek yogurt or adding a small serving of cottage cheese as a topping to potatoes. She mentioned that eating the skin of the potato, like in a baked potato, is the healthier choice.
The worst foods for IBS often include high-FODMAP items (like onions, garlic, apples, beans), dairy, gluten, caffeine, artificial sweeteners (sorbitol, xylitol), spicy foods, and high-fat/fried foods, as these can trigger gas, bloating, pain, and diarrhea, though triggers vary by individual, making a low-FODMAP approach often helpful.
Yes, mashed potatoes are low FODMAP. Mashed sweet potatoes may be low FODMAP in quantities up to ½ cup. Butter and salt may be used with mashed potatoes freely on this type of diet, but steer clear of common add-ins like garlic, onion powder, sour cream, or lactose-containing milk.
What is the best bread for IBS sufferers? Sourdough bread and gluten-free bread are the best types of bread for people with IBS. The lengthy fermentation process used to make traditional sourdough bread reduces the amount of fructans, which are the kind of carbohydrates in bread that cause IBS symptoms.
What can help?
Grilled or baked meats and fish without heavy sauces are usually safe bets. Steamed or roasted vegetables like carrots, zucchini, and spinach are often IBS friendly and easy on digestion. Avoid fried foods or anything breaded, since those coatings can contain wheat or onion powder.
Shredded chicken (combine chicken with mayonnaise, lime, coriander, green tops spring onion and pepper) Rainbow salad sandwich - 2 slices canned beetroot + 1 cup low FODMAP vegetables (e.g. carrot, cucumber, watercress) Turkey, brie and 1 tbsp dried cranberries. Steak, lettuce, tomato, mayonnaise and mustard.
Oats, brown rice, popcorn, barley, and bread made with wheat are good sources of fiber in a balanced diet. However, they may trigger worsening symptoms during a flare. On the other hand, potatoes (without skin) and carrots contain soluble fiber that may help bulk your stools during an IBS-D flare-up.
Lifestyle and home remedies
Pancakes, one of the most common breakfast staples, contain gluten and dairy – two common IBS triggers.
To harden stool, focus on bland, low-fiber foods like the BRAT diet (bananas, rice, applesauce, toast), white pasta, potatoes, and cheese, as these help bind stool by being easily digestible and low in residue, with options like crackers, oatmeal, and smooth peanut butter also working well.
Whether you're recovering from a stomach bug, experiencing a flare of a gastrointestinal (GI) condition, or dealing with GI symptoms, you may need to temporarily eat a diet of easy-to-digest foods and drinks. Bananas, white rice, crackers, and broth are common go-to foods when managing stomach troubles.
Refer to our article Restoring Intestinal Floral Leads to a Healthy Gut and Happy Poop for more information on the topic.