Potatoes are widely used vegetables botanically. This vegetable is packed with essential nutrients which are beneficial for maintaining a healthy lifestyle. However, several people got stomach troubles after the consumption of potatoes.
So, is it true? Do potatoes cause gas bloating constipation? No, potatoes do not cause gas bloating and constipation in normal circumstances. In this article, we will see what is the relationship between potatoes and stomach disorders.
Do Potatoes Cause Gas & Bloating?
The high starch presence in potatoes triggers gas in healthy adults. Also, potatoes are a moderate source of dietary fiber. A 100-gram serving of baked potatoes contains 2.3 grams of dietary fiber (1). Studies have shown that consuming high-fiber foods boosts gas production in healthy adults (2).
Also, fat-dense foods can also trigger gastrointestinal problems(GI) (3). This in turn may cause stomach troubles like gas and bloat. However, potatoes contain very little amount of fat.
Moreover, potatoes are low in FODMAP. Foods with a high FODMAP value can increase the risk of bloating, especially in patients with IBS. It is observed that the consumption of low FODMAP value foods can reduce the risk of bloating (4).
As low FODMAP potatoes contain a moderate amount of fiber and very little amount fat, they do not cause gas and bloating. However, excess consumption of potatoes can cause gas and bloat by promoting fiber overload.
Also check:- Does cauliflower cause gas
Do Potatoes Cause Constipation?
Potatoes are a good source of dietary fiber and magnesium. Both of these nutrients play an important role as a natural laxative to prevent constipation problems. According to studies, the consumption of fiber-dense foods can increase stool frequency, and soften the stool (5).
Moreover, another study has shown that the intake of fiber-rich foods can improve the frequency of stool in patients with constipation (6). As potatoes are a great source of dietary fiber, they can prevent constipation.
Furthermore, potatoes are not a high source of saturated fat. According to studies, daily consumption of more than 30 grams of saturated fat can constipate healthy people also (7).
It is another added benefit of potatoes over constipation. Moreover, a 2016 study has shown that sweet potatoes have a positive impact on the prevention of constipation and defecation satisfaction in leukemia patients receiving their first chemotherapy (8).
Considering all of these facts we can say that potatoes do not cause constipation.
Will Mashed Potatoes Constipate You?
No mashed potatoes will not constipate you as it is a good source of fiber. Fiber plays an important role in constipation prevention by improving stool frequency and softness.
Moreover, mashed potatoes contain a very little amount of saturated fat which will prevent constipation problems. Also, the presence of a little magnesium in potatoes helps to get rid of constipation problems.
Do Potatoes Act As a Laxative?
Laxatives help to improve stool frequency. That’s why people use laxatives to fight constipation. The majority of laxatives contain fiber and magnesium as these two nutrients promote smooth bowel movement.
On the other hand, potatoes are a good source of fiber and magnesium. As a result, potatoes can act as a laxative. Moreover, the low FODMAP value and the presence of very little saturated fat in potatoes are other two important factors that make potatoes a perfect laxative.
Do Fried Potatoes Cause Constipation?
Fried potatoes can make you constipated because of the oil used during frying. Potatoes become greasy or coated with oils during the frying process which is a major contributor to bowel obstructions.
Normally oils are high in saturated fat which is a major reason behind the occurrence of constipation. Although potatoes are good for constipation frying them with a saturated fat-dense oil can make them a constipating factor.