For individuals following a low FODMAP diet, navigating the world of food can be challenging. Hash browns, a beloved breakfast staple, often raise questions regarding their FODMAP content and suitability for individuals with Irritable Bowel Syndrome (IBS).
In this blog post, we will delve into the topic of hash browns and their FODMAP content.
Are potatoes low FODMAP?
Before we explore the specific FODMAP content of hash browns, it’s crucial to understand the FODMAP status of the primary ingredient: potatoes.
Potatoes are low FODMAP with a generous serving of 500g.
Can people with IBS eat hash browns?
As hash browns are primarily made from potatoes, they can be suitable for individuals with IBS. However, other high FODMAP ingredients may be present thus altering the FODMAP content.
When it comes to purchasing or preparing low FODMAP hash brown, there are a few key considerations to keep in mind.
Check the ingredients. It is important to look out for the following high FODMAP ingredients:
- Spices or Flavouring (these may contain onion garlic)
- Onion Powder
- Onion
In the UK, store bought hash browns are unsuitable as they contain onion.However, you can make your own using potatoes, egg, salt and pepper!
What about McDonald’s hash browns?
At time of writing this article the ingredients of McDonald’s hash browns are potatoes, non-hydrogenated vegetable oil, salt, maize flour, dehydrated potato, dextrose, stabiliser and black pepper extract.
As they do not contain onion, garlic or flavouring, these hash browns are low in FODMAPs.
What potato-based alternatives are low FODMAP?
The following store bought potato products are low FODMAP:
- Bird’s Eye Mini Waffles
- Bird’s Eye Potato Waffles
- McCain Smiles
- Iceland Potato Waffles
- Iceland 2 Plate Sized Hash Browns
- Tesco Potato Stars
- Tesco Potato Waffles
- Sainsbury’s Potato Waffles
Final thoughts
Whilst potatoes themselves are low FODMAP, the FODMAP content of hash browns can vary depending on the ingredients used. As long as no high FODMAP ingredients are used, hash browns can be enjoyed on a low FODMAP diet.
Feeling overwhelmed by the low FODMAP diet? Book a free 15 minute discovery call to find out how I can help navigate the diet whilst still enjoy food.
Casey Todd on October 10, 2023 at 4:17 pm
When we travel I loved eating breakfast at Waffle House, although eating out with IBS is a challenge anywhere. For years I would get three eggs, well done bacon and hashbrowns. If we were traveling for a week or more, I would start to have an issue. I would search my brain for what I ate where. I finally just wrote it off to the mere fact of eating out and even though I would ask for absolutely no seasoning on anything, etc., etc., I knew there was no way to control any pre-made foods a restaurant might serve. Long story short, at Waffle House, I always let them know I couldn’t have onions (I always say I’m allergic to onions) and they would often clean the grill before cooking my eggs, etc., to make sure there was no contamination. Then, last week in a Waffle House in the Biloxi, MS area, I gave my order to the server, and advised her I was allergic to onions. She made a note and then returned to the counter where she told me that Waffle House adds onion powder to it’s hashbrowns. I was dumbstruck. I asked her if it was just this Waffle House or all of them. She went off and came back saying she asked the assistant manager and the manager and they said they were pretty sure it was all Waffle Houses. The good news is I now know what has been causing my attacks when we spend time on the road. The bad news is, now I no longer trust hashbrowns in any restaurant and one of my favorite meals is ruined for me.
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Daniela Galea on October 11, 2023 at 7:15 pm
This happens way too often unfortunately! Glad you identified what was causing you issues. However such a shame you can no longer enjoy this meal. So frustrating onion powder is added to so many things.
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