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Good for Your Gut Low FODMAP Potato Salad Featured Image

This is a favourite prebiotic recipe of mine and let’s be honest, who doesn’t love a cold potato salad?

What are prebiotics? You might be familiar with probiotics – the gut-supportive bacteria that live in your digestive tract and keep you healthy. But what are prebiotics? As a digestive health dietitian who works in gut health and IBS education, I get asked about the difference between these two things all the time!

Prebiotics aren’t living bacteria at all. They are beneficial compounds that act as food for bacteria (and keeps them healthy so they can keep US healthy). Prebiotics are undigestible parts of food that reach the colon without being absorbed in the small intestine. These undigested particles act as fuel for the large quantity of bacteria in the colon and can be found in a variety of different foods.

One type of prebiotic is called resistant starch. This particular prebiotic is found in whole grains, seeds, pulses, green bananas, and potatoes. However, cooking or heating foods can greatly reduce the resistant starch content. BUT we can actually reverse some of that by allowing the foods to cool after cooking them. That’s right – eating chilled potatoes (like this cold potato salad!), rice, or oatmeal increases the amount of resistant starch they contain.

bowl of potato salad sitting on a cutting board with a fork beside it

One of my favourite ways to enjoy cold potatoes is a summertime classic – potato salad! Eating potato salad reminds me of family BBQs and get togethers. Enjoy my take on this potluck classic. This version is also a low FODMAP recipe, so a great option for those with IBS!

bowl of potato salad sitting on a cutting board with a fork beside it
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Good for Your Gut Low FODMAP Potato Salad

Simple and delicious low FODMAP potato salad rich in gut-healthy prebiotics
Prep Time5 mins
Cook Time20 mins
Refrigeration time before serving30 mins
Course: Appetizer, Dinner, lunch, Salad, Side Dish
Cuisine: American
Keyword: cold, no garlic, no onion, prebiotic
Servings: 5

Ingredients

  • 1 ½ lbs russet potatoes
  • 2 eggs, hard boiled gently mashed into pieces with a fork
  • cup mayonnaise
  • 1 tbsp white vinegar
  • 2 tsp dijon mustard
  • ¼ tsp salt
  • ¼ tsp black pepper
  • 3 stalks green onion, chopped green parts only
  • 2 stalks celery, diced
  • 2 tbsp fresh parsley optional for garnish

Instructions

  • Peel the potatoes and place in a large pot. Add water until the potatoes are covered by at least 1 inch. Bring the water to a boil over medium-high heat. Cook until the potatoes are fork-tender, about 15 to 20 minutes. Check them regularly to prevent overcooking.
  • While the potatoes cook, prepare the dressing. In a medium mixing bowl, combine mayonnaise, vinegar, dijon mustard, salt, and pepper. Mix well. Refrigerate the dressing until potatoes are finished.
  • When the potatoes have finished cooking, strain the water and allow them to cool to the touch. When they are no longer too hot to handle, cut them into 1 inch cubes. Transfer them to a large bowl and add the dressing. Stir well to combine.
  • Add the mashed hard boiled eggs, diced celery, and chopped green onion. Stir to combine.
  • Refrigerate until ready to serve. This recipe is best chilled. If desired, add parsley to garnish the dish prior to serving.

Notes

  • Celery is low FODMAP at a portion of 1/3 stalk. This recipe is therefore low FODMAP when it is split into the suggested 5 portions. 
  • Looking for more flavour? Try adding celery salt, paprika, capers, or diced pickles.
  • TIP: potatoes absorb a lot of dressing – if you plan to serve this salad later, try reserving some of the dressing to add right before serving. 

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