• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer

Bridgetown Nutrition

Sensible nutrition solutions for a healthy gut

  • Home
  • About
    • Bridgetown Nutrition
    • Riley Wimminger
  • Services
    • Services
    • Testimonials
  • Recipes
  • Shop
  • SIBO Resources
    • About SIBO
    • SIBO Symptoms
    • SIBO Treatment
    • SIBO Diet
    • SIBO Favorites
    • Restaurants Portland
    • Reading Material
  • Blog
  • Contact

Rosemary Roasted Potatoes (Low FODMAP, Gluten-Free, Vegan)

August 13, 2016 By Riley 2 Comments

Like what you see? Share it with others...Share on Facebook
Facebook
Pin on Pinterest
Pinterest
Share on Yummly
Yummly
Tweet about this on Twitter
Twitter
Buffer this page
Buffer
Share on LinkedIn
Linkedin
Print this page
Print
Email this to someone
email

Potatoes have gotten a bad rap.  But the truth is, they are actually a rich source of some essential nutrients.  Now, I am not telling you french fries are healthy.  But it isn’t the potato I am blaming.  And let’s not forget about moderation here…

Low FODMAP Rosemary Roasted Potatoes

Nutrients in 1 medium (red) potato [1]:

Vitamins & Minerals:

I find that people are often surprised that potatoes are a good source of several essential vitamins and minerals.  Take a look at the nutrients supplied by just 1 medium red potato (2.25-3.25 inches in diameter)

  • Vitamin B6- 0.362 mg (~28% of adult RDA)
  • Vitamin C- 18.3 mg (~24% of adult RDA)
  • Potassium- 969 mg (~20% of adult RDA)
  • Magnesium- 47 mg (~15% of adult female RDA)
  • Traces of calcium & iron

Carbohydrates:

Now, let’s make sure we address the issue of carbohydrates.  Because it is a genuine concern.

There is little question that those following a standard american diet (SAD) are obtaining excessive amounts of carbohydrates in the form of sugar-sweetened beverages, cereals, breads, energy bars, and other processed foods.  Adding potatoes to the mix might not be the best bet for this group.  But switching from refined & processed carbs to ones straight from the ground with naturally-occurring vitamins & minerals?  That’s an easy decision- choose potatoes.

Now there are also people out there following low carbohydrate and extremely low carbohydrate diets who may be jeopardizing their health as well.  I am looking at you extreme SIBO diet folks!  Carbohydrates are important for energy, thyroid health, sex hormone production, metabolism, mood, and more.

At 34 grams of carbs per medium red potato, these delicious nuggets are considered a decent source of carbohydrates.  Combining them with foods rich in protein, healthy fats, and fiber, can help slow any blood sugar surges that may occur from consuming simple carbohydrates on their own.

SIBO & Potatoes

Potatoes can be an excellent source of carbohydrates for individuals following SIBO diets.  They are low in FODMAPs and get absorbed higher in the small intestine.  Since bacteria are typically overgrown in the lower part of the small intestine, this means that the carbohydrates in potatoes are less likely to get to the bacteria and feed them. The result- less symptoms!

However, this does not mean that they are always well-tolerated.

Here are some reasons why potatoes may not be tolerated by some individuals with SIBO:

  • Concurrent yeast overgrowth
  • Sensitivity to nightshades
  • Overall reduced carbohydrate tolerance
  • Excess resistant starch (if served as leftovers)

If you are struggling with symptoms of fatigue, hormonal imbalance, and thyroid disruption triggered by adopting a low carbohydrate diet & find yourself unable to tolerate more carbs- let’s talk!  Schedule a free 10-minute consult to see if we are a good fit for working together.

Rosemary Roasted Potatoes (Low FODMAP, Gluten-Free, Vegan)
 
Print
Prep time
10 mins
Cook time
35 mins
Total time
45 mins
 
A simple, yet flavorful & satisfying potato dish to be served as a side.
Author: Riley Wimminger
Recipe type: Side Dish
Cuisine: American
Serves: 4
Ingredients
  • 8 medium baby gold or red potatoes, quartered (or cut into eight pieces if not baby potatoes)
  • 2 tablespoons extra-virgin olive oil (can sub avocado oil, ghee, or butter)
  • 3 tablespoons freshly chopped rosemary (about 2 long sprigs)
  • Salt & pepper, to taste
Instructions
  1. Preheat oven to 425 degrees Fahrenheit.
  2. Place potatoes on a large baking sheet (making sure there is space between them). Drizzle with olive oil and sprinkle with rosemary. Use hands to evenly distribute oil and rosemary.
  3. Give the pan a shake or stir.
  4. Sprinkle with salt and pepper, to taste. Give another quick stir.
  5. Bake for 25-35 minutes (depending on potato size) or until easily pierce with a fork, giving pan a shake or stir about half way through cooking.
Notes
If you don't have any issues with ketchup- it goes great with this recipe 😉 Just please choose one without high-fructose corn syrup. FODY Foods makes a low FODMAP ketchup.
3.5.3226

References:

[1] United States Department of Agriculture.  National Nutrient Database. Accessed Aug 11, 2016.

Like what you see? Share it with others...Share on Facebook
Facebook
Pin on Pinterest
Pinterest
Share on Yummly
Yummly
Tweet about this on Twitter
Twitter
Buffer this page
Buffer
Share on LinkedIn
Linkedin
Print this page
Print
Email this to someone
email

Filed Under: SIBO Recipes, Side Dishes

Previous Post: « Ginger Berry Smoothie (Low FODMAP, GF, Vegan)
Next Post: Lightly Sweetened Teriyaki Dressing (Low FODMAP, SCD, Vegan) »

Reader Interactions

Comments

  1. MARCIA A HUNT says

    August 30, 2018 at 4:03 am

    need your recipe for sumac za’atar potatoes

    Reply
    • Riley says

      August 31, 2018 at 6:50 am

      It is not available on my site, but I will email it to you 🙂

      Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Rate this recipe:  

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Primary Sidebar

Follow On Social

  • Facebook
  • Instagram
  • LinkedIn
  • Pinterest
BROWSE RECIPES

Subscribe to Newsletter

* indicates required

Search

Recent Posts on Instagram

Instagram post 2179221484021951640_1387846473 NEW RECIPE: Eggplant Zucchini Lasagna 2.0 (Low FODMAP, GF, DF) - Find the recipe at BridgetownNutrition.com. It's perfect for meal prep day! I made it last weekend and reheated individual servings in the microwave with a plate covering the bowl to prevent splattering. Top with fresh basil and you'll be thanking yourself all week long. Yum! #glutenfree #dairyfree #yeastfree #lowFODMAP #ibs #sibo #mealprep
Instagram post 2123550803079174545_1387846473 NEW BLOG POST: A Low Cost Natural Treatment For Warts...That Works! Read my story and full protocol for getting rid of warts naturally and without pain with a supplement costing less than $10. Before & after photos included! Head on over to my website (bridgetownnutrition.com) to read the post. #naturalhealth #immunesystem #warts #vitaminA #health #wellness #healing
Instagram post 2112526936978119980_1387846473 NEW RECIPE: Creamy Avocado Lime Dressing (Low FODMAP, Dairy-Free) 🥑 While visiting family in Portland this summer, I was assigned (last minute) to bring a yummy salad. I ended up making a creamy avocado lime dressing. It was SIMPLE, FLAVORFUL & AMAZING. It just so happened to be low FODMAP (at the recommended 2 tablespoon serving size). And even non-FODMAPers loved it. That’s when I knew I had to share it with all of you! (Clickable link to my website in bio) #lowFODMAP #glutenfree #dairyfree #paleo #vegan #saladdressing
Instagram post 2072901068324780104_1387846473 NEW RECIPE- Hibiscus Lime Iced Tea. This simple, 4-ingredient, sugar-free iced tea is perfect for summertime- refreshing and rich in minerals (that get lost from sweating). Hibiscus has been most well studied for its blood pressure lowering effects, but it also shows antimicrobial activity against bacteria that cause cavities, staph infections, and food poisoning. Learn more and get the recipe on my site! #sugarfree #dairyfree #glutenfree #refreshing #summer #health #wellness #ibs #sibo #guthealth #antioxidants #minerals
Load More... Follow on Instagram

Featured Recommendation

Wellevate Logo

Disclaimer

The information on this site is for informational purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis, or treatment. For such services, please consult your healthcare provider.
Food Advertising by logo

Footer

Connect with Riley

Welcome! I'm Riley- master's degree trained nutritionist. Dedicated to helping you overcome digestive (IBS/SIBO/SIFO) & related issues. Just like I have. I share flavorful, healthful, low FODMAP recipes that go above & beyond- gluten-free, dairy-free (except butter/ghee), soy-free, & easy on the fructose, oats, & eggs! I want to help you live a healthier & happier life. Read More…

  • Facebook
  • Instagram
  • LinkedIn
  • Pinterest

Glass mugs filled with homemade Caribbean herbal tea
Fork with a bite of my low FODMAP lasagna recipe
Bowl of Super Simple No-Bean Chili
Track Your Nutrition & Health Data with cronometer.com

Copyright © 2019 · Privacy Policy · Terms of Service · Admin · Log in