Are Potatoes Good for IBS? (Expert Answer)

Short Answer: Potatoes are good for IBS. Because they have resistant starch, potassium, and vitamin C and they are low FODMAP foods.

IBS is a condition that affects your digestive system.

In IBS, your body has problems with the movement and sensitivity of your intestines.

This can lead to various health problems, such as abdominal pain, cramping, bloating, gas, diarrhea, and constipation.

One of the key factors in managing IBS is diet.

What you consume can affect your gut bacteria, inflammation, and bowel function, which can impact your IBS symptoms and overall health.

To effectively manage IBS, you should consume fiber-rich foods like fruits, vegetables, and whole grains and avoid fat-rich foods like fried foods, cheese, and butter.

Now, potatoes are starchy root vegetables that are native to the Americas and widely consumed around the world.

People usually eat them boiled, baked, or fried, and sometimes with the skin on or off.

Potatoes are good for IBS because they contain resistant starch, potassium, and vitamin C.

100 grams of boiled potatoes with the skin can give you 1.8 grams of fiber (7% of your daily needs), 379 mg of potassium (8% of your daily needs), and 19.7 mg of vitamin C (22% of your daily needs).

Resistant starch can feed the friendly bacteria in your gut and improve your digestive health.

It can also improve your blood sugar control and lower your glycemic response to potatoes.

Potassium can help regulate your fluid balance and nerve and muscle function.

It can also lower your blood pressure and reduce your risk of stroke .

Vitamin C can support your immune system and wound healing.

It can also act as an antioxidant and protect your cells from damage.

Furthermore, potatoes are a low FODMAP food and low FODMAP foods are good for IBS.

Because, FODMAPs are types of carbohydrates that can cause gas, bloating, and diarrhea in some people with IBS.

A low FODMAP diet can reduce these symptoms and improve your quality of life.

You can eat up to one medium potato per day safely.

More than that can cause weight gain, blood sugar spikes, and nutrient deficiencies.

Also, you shouldn’t eat potatoes if you have diabetes or kidney disease to prevent high blood sugar and high potassium levels.

Because, potatoes are high in carbohydrates and potassium, which can worsen these conditions .

You can buy fresh potatoes in your local market or order them online.

Always choose firm, smooth, and dry potatoes.

Because, soft, wrinkled, or wet potatoes may be spoiled or infected.

You can store them in a cool, dark, and dry place for up to two weeks .

Finally, remember, maintaining a healthy lifestyle, including a balanced diet, regular exercise, stress management and essential medical care is key to managing IBS effectively.

I always recommend my IBS patients to follow an IBS-friendly diet to improve their overall well-being and enjoy a longer and healthier life.

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About the Author

Abdur Rahman Choudhury

Abdur Rahman Choudhury is a nutritionist in West Bengal, India, with a Bachelor’s and Master’s degree in Biochemistry.

He has done his diploma in nutrition from Fabulous Body Inc (US), and completed various certification courses from several universities. He also has considerable research experience in PCOS.

Abdur currently lives in India and keeps fit by weight training and eating mainly home-cooked meals.

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