Are french fries low FODMAP? Guide for eating out and at home

If you are anything like me and can eat french fries at any given opportunity, you may have wondered, ‘are french fries low fodmap?.’

In this article, we will explain whether you can continue to enjoy french fries on your low FODMAP diet or not.

What are french fries?

French fries are beloved globally with over 22 billion pounds of fries eaten worldwide every year! (1)

French fries are prepared by cutting white potatoes into even strips, drying them, and then fried in oil until golden brown.

Lower oil variations include oven fries, baked fries, or cooking them in the air-fryer.

French fries are served hot and can be a side dish to a main meal or a snack. They commonly appear on the menus of fast-food restaurants, pubs, bars, and diners. 

Although you can eat them as they are, they are often salted or eaten with a sauce such as tomato ketchup, mayonnaise, or vinegar. 

French fries can also be topped more heavily, for example, in dishes like poutine, loaded fries, or chili cheese fries.

Are french fries low FODMAP?

French fries are 100% low FODMAP.

You may be using the Monash app to guide you on your low FODMAP diet and have noticed that Monash recommends 22g as the portion size. 

This portion size does not refer to the low FODMAP diet. Instead, it is healthy eating advice, and you can eat more than 22g without a problem.

Are fast-food versions low FODMAP?

Eating out can be tricky when you have IBS. This is because restaurants don’t necessarily make foods in the way you might at home.

McDonald’s, for example, differs in how they make french fries in the UK and the US.

In the US, the coating on french fries includes wheat and milk derivatives. However, you are unlikely to consume enough to trigger your IBS symptoms. 

The UK makes french fries using only potatoes and oil, which means they are safe on the low FODMAP diet. 

Condiments are another consideration when eating out. Ketchup sachets in the US contain high fructose corn syrup, which is not low FODMAP (7).

Compared to the UK, which uses glucose-fructose syrup, suitable for the low FODMAP diet (8).

Restaurants may also add flavorings to their french fries, such as garlic or onion powder, which is unsuitable for a low FODMAP diet.

Before eating out, make it a habit to check the ingredients via their online menu or by phone in advance to avoid ingredients high in FODMAPs.

For further guidance on eating fast food on a low FODMAP diet, check out our article, low fodmap restaurants: 36 suitable options.

Low FODMAP french fry recipes and brands

If you are looking to satiate your french fry craving at home, look no further. We have searched for low FODMAP-suitable french fries recipes and frozen brands.

Making french fries at home is super simple, and they don’t have to be fried in oil to get that same signature golden crunch.

Here are 4 low FODMAP french fry recipes to get you started:

1. The Best Oven-Baked Fries 
2. Low FODMAP Air Fryer French Fries
3. Fody’s Spiced Oven-Baked Fries
4. Low FODMAP Baked Potato Fries with Parmesan Recipe

Frozen french fries keep in the freezer for a long time and are a lifesaver if you are short on time or don’t feel like cooking.

Below are 4 low FODMAP frozen french fries in the US:

1. Ore-Ida Gluten Free Frozen Extra Crispy Fast Food Fries
2. Great Value Regular Cut French Fried Potatoes
3. Jumbo Crinkle Cut French Fries
4. Kroger French Fries

If you live in the UK, here are 4 low FODMAP brands for you:

1. Strong Roots Crispy Skinny Fries
2. Picard Organic French Fries
3. Aunt Bessie’s French Fries
4. Sainsbury’s French Fries 

If your grocery store stocks other brands not listed here, look to read the ingredients on the packet to ensure that it doesn’t contain high FODMAP ingredients.

Summary

When eaten in moderation, you can enjoy french fries as part of a balanced low-FODMAP diet, but avoid oily ones where possible.

Check with restaurants before eating out to see if their food and condiments are suitable for your low FODMAP diet.

Making your french fries at home is the easiest way to ensure they are low FODMAP and frozen alternatives are available when you’re in a pinch.

Written by Stella Gordon, Student Dietitian, reviewed by Kirsten Jackson, Consultant Dietitian BSc Hons, RD, PG Cert