Low FODMAP Fluffy Mashed Potatoes

Low FODMAP Fluffy Mashed Potato
Prep time
Cook time
Total time
Mashed potatoes are a versatile dish, you can use them as a side dish, as a topping for cottage and shepherd's pie, and left overs can be mixed up to meat or tuna to create delicious croquettes, the options are endless...
Recipe type: Lunch
Cuisine: Comfort food
Serves: 4-6
  • 1 kg, 2.2 lbs (about 12 medium size) potatoes, peeled and quartered in even size * check in the notes how to choose the best potatoes for mashing
  • 4 tablespoons (50 g) butter, soft but not melted (or non-dairy alternative)
  • 1 cup, 250 ml lactose free milk or lactose-free cream, warm to hot in temperature (or other low FODMAP non dairy alternatives like rice milk, almond/coconut milk etc.)
  • 1 tablespoon salt
  • chives (optional)
  • salt and pepper to taste
  1. Add the potatoes to a large pan and cover completely with cold water
  2. Add the salt to the water
  3. Bring to boil and reduce the heat to maintain a simmer
  4. Simmer for about 12 minutes or until tender (insert a fork or knife and if you can easily slip it all the way through it means that the potatoes are cooked)
  5. Drain well and put them back in the pan or in a large bowl
  6. Mash immediately using a masher until smooth with no lumps
  7. Heat the milk and soften the butter
  8. Incorporate the butter, using a spoon and stir vigorously
  9. Slowly add the warm to hot milk until the right creamy consistency is reached, don't mix it for too long or it may become a bit gluey.
  10. Taste for salt and pepper and mix it in
  11. Serve with gravy (optional)
  12. Gravy recipe can be found here: https://www.lowfodmapdiets.com/low-fodmap-gravy/
There are hundreds types of potatoes around the world, but most chefs agree that the best potatoes for mashing are the starchy types.
Depending in which country you live in, there are different types that are suitable.
Just to give you an idea in Australia go for Coliban, Dutch Creams, Golden delights, Sebago.
In the USA select Russets, or all-purpose potatoes like the Yukon golds.
In the UK Maris Piper potatoes seem to be Jamie Oliver's favourite for mashing, another one is Desiree.


About Larah

I have been suffering from Irritable Bowel Syndrome for many years, but it took a longtime to get a diagnosis, since then I have been following a low FODMAP diet, which has changed my life for the better. This is my story and experience with IBS and the low FODMAP diet.