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horizontal image of steamed potatoes on white dish and dark surface; antique fork

No FODMAP Steamed Potatoes

Hopefully by now you know that potatoes contain no FODMAPs and that they are a fabulous vegetable to integrate into your low FODMAP meals. This dish is meant to be plain and simple, and by default it is easy, too. You can steam or boil the potatoes; your choice. Boiling directions in Tips section.

Course: Side Dish
Cuisine: American
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Makes: 4 Servings
Calories: 131 kcal
Author: Dédé Wilson



  1. Scrub potatoes clean. They can be left skin-on, partially peeled or completely peeled. Leave whole if bite-size, otherwise halve, quarter or thickly slice.
  2. Fill a large pot with about 1-inch (2.5 cm) of water and arrange a steamer basket inside the pot. Place the potatoes in the steamer basket, cover, and bring water to a boil. Cook until potatoes are tender about 10 to 15 minutes.

  3. Transfer potatoes to a large bowl and toss with a little oil of choice, if desired, and season with salt and pepper. Serve immediately.


  • If you do not have a steamer basket, you can simply add potatoes to pot, cover with cold water, cover the pot, and bring to a boil cooking till tender. Drain well and proceed as directed for seasoning.

FODMAP Information

Our recipes are based on Monash University and FODMAP Friendly science.

  • Garlic-Infused Oil: Make your own Garlic-Infused Oil or buy a commercial equivalent for the easiest way to add garlic flavor to your food. Fructans in garlic are not oil-soluble, so garlic-infused oil is low FODMAP.
  • Potatoes: Potatoes have been lab tested and deemed low FODMAP by both Monash University and FODMAP Friendly. According to Monash, starchy baking potatoes, red-skinned, yellow-skinned and purple potatoes contain no FODMAPs.

Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.

Nutrition Facts
No FODMAP Steamed Potatoes
Amount Per Serving
Calories 131 Calories from Fat 9
% Daily Value*
Fat 1g2%
Saturated Fat 1g5%
Sodium 10mg0%
Potassium 716mg20%
Carbohydrates 30g10%
Fiber 4g16%
Sugar 1g1%
Protein 3g6%
Vitamin C 34mg41%
Calcium 20mg2%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.