The low-FODMAP diet was developed to allow people suffering from irritable bowel syndrome (IBS) to manage their symptoms. It works by first removing foods high in carbohydrates that are difficult to digest (FODMAPs) from the diet of IBS sufferers, then slowly reintroducing them back and gauging reactions.
It's a diet that requires a lot of commitment, as many foods contain FODMAPs, but it has been very successful for many IBS sufferers.
It's not a diet aimed at weight control, so snacks are allowed. What about one of the most popular, potato chips?
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Are Potato Chips Low or High FODMAP?
Like potatoes, potato chips are low FODMAP; however, this can vary depending on added ingredients.
How low in FODMAPs are potato chips?
Although very low in FODMAPs, potato chips are high in fat and sodium, which can inflame your digestive system. Half a small packet (about 50 grams) is safe for most people with IBS.
Can You Eat Potato Chips on a Low-FODMAP Diet?
Potato chips are allowed in moderation on a low-FODMAP diet. A 50-gram serving shouldn’t trigger your symptoms but contains 29% of the recommended daily fat intake.
Potato chips are also high in calories, and studies suggest that weight gain is linked with increased severity of IBS symptoms.
Are Flavored Potato Chips Low FODMAP?
Avoid chips flavored with garlic or onion, as these are high in FODMAPs.
It's better to stick with plain, salted chips and baked instead of fried.
Are Potato Chips Good for You?
Potato chips aren't very good for you, as they're high in calories, fat, and sodium.
A serving of 50 grams of potato chips contains 268 calories, most of which come from fat.
Everyone needs sodium in their diet, but too much can raise your blood pressure, increasing your risk of heart attack and stroke.
The cooking process flushes out nutrients, making potato chips empty calories. It also produces substances that may increase your risk of heart disease, cancer, and premature death.
However, oven-baked potato chips are an excellent source of potassium, which helps offset sodium's harmful effects on your blood pressure. It also helps maintain the fluid balance in your body.
Potato chips also contain small amounts of vitamin B6, niacin, pantothenic acid, and fiber.
Conclusion
Potato chips are safe for most followers of a low-FODMAP diet; however, eating too many could trigger IBS symptoms.
Sources: Nutrition Data, Research Gate, and Science Direct