Are Mashed Potatoes and Gravy Good for Diarrhea? A Digestive Guide

January 13, 2026 •

3 min read

According to the Cleveland Clinic, bland, starchy foods like plain mashed potatoes can help firm up stools during an episode of illness. This often leads to the question, are mashed potatoes and gravy good for diarrhea? The answer is nuanced and depends entirely on preparation.

Quick Summary

Plain mashed potatoes can be a safe, binding food during a bout of diarrhea, offering electrolytes and soothing starch. However, fatty, greasy gravy can worsen symptoms, so it should be avoided.

Key Points

Plain Mashed Potatoes Can Help: Bland, low-fiber mashed potatoes, made without high-fat ingredients, are easy to digest and can help bind loose stools.
Gravy Should Be Avoided: Fatty, greasy gravy and the dairy often found in it can worsen diarrhea by irritating the digestive tract and speeding up intestinal contractions.
Proper Preparation is Crucial: For diarrhea, potatoes should be peeled and boiled, and mashed with water or broth, not butter or milk.
Potassium Replenishment: Plain potatoes are a good source of potassium, an electrolyte that is often depleted during bouts of diarrhea.
Avoid High-Fat and Dairy: When dealing with a sensitive stomach, stay away from high-fat foods, spicy ingredients, and dairy products like milk and butter.
Consider Other Bland Foods: Other easy-to-digest options include rice, toast, bananas, and clear broths, which are part of the broader bland diet approach.

The Good News: Plain Mashed Potatoes

For those suffering from diarrhea, plain mashed potatoes are generally considered a safe and helpful food choice, provided they are prepared correctly. Potatoes are a bland, easy-to-digest, and starchy carbohydrate, which can have a 'binding' effect that helps to firm up loose stools. This is the same principle behind other bland foods like rice and toast found in the BRAT diet (Bananas, Rice, Applesauce, Toast).

Another significant benefit is the high potassium content of potatoes, a vital electrolyte lost during prolonged bouts of diarrhea and vomiting. Replacing these lost electrolytes is crucial for preventing dehydration and supporting recovery. To maximize the benefits and minimize digestive upset, it is important to peel the potatoes before cooking, as the skin contains high amounts of fiber that could exacerbate diarrhea. Boiled or steamed potatoes are the best options, ensuring they are tender and simple to digest.

The Bad News: The Problem with Gravy

While plain mashed potatoes can be beneficial, the gravy that typically accompanies them is a very different story. Health experts strongly advise avoiding fatty, greasy foods like rich sauces and gravies when dealing with diarrhea. Here's why:

High Fat Content: Gravy is typically made from meat drippings, butter, and flour, making it very high in fat. Fatty and greasy foods can be difficult for a sensitive digestive system to process. Excess fat can speed up intestinal contractions and pull extra water into the intestines, which can worsen diarrhea symptoms.
Dairy Ingredients: Many gravy recipes also include dairy products like milk or cream. When a person has diarrhea, they can experience temporary lactose intolerance, making it difficult to digest dairy. Consuming dairy in this state can lead to further digestive distress, including gas, bloating, and more diarrhea.

How to Prepare Diarrhea-Friendly Mashed Potatoes

To enjoy mashed potatoes without risking worsening your symptoms, follow this simple, bland recipe:

Peel and boil potatoes until tender.
Drain the water thoroughly.
Mash the potatoes with a fork, or use a hand mixer for a smoother consistency.
Season with a pinch of salt to help replenish lost sodium.
For moisture, use a small amount of clear chicken broth or warm water instead of butter or milk.

Comparison Table: Mashed Potatoes and Gravy vs. Plain Mashed Potatoes


Feature	Mashed Potatoes with Gravy	Plain Mashed Potatoes (without skin, milk, or butter)
Suitability for Diarrhea	Not Recommended	Recommended
Key Ingredients	Potatoes, meat drippings, butter, milk/cream, seasonings	Potatoes, salt, clear broth or water
Digestibility	High fat and dairy make it difficult to digest and potentially irritating	Bland and low-fiber, making it gentle on the stomach
Nutritional Impact	High in fat, potentially exacerbates fluid loss	Replenishes lost potassium and provides gentle starches
Potential Side Effects	Worsened diarrhea, cramps, bloating	Very low risk of side effects if prepared blandly

Foods to Avoid with Diarrhea

To promote recovery, it is crucial to avoid a number of foods in addition to gravy. These include:

Fatty and fried foods: Fried items, pizza, and fatty meats can irritate the digestive system.
High-fiber foods: Foods with high insoluble fiber, such as raw vegetables, whole grains, nuts, and seeds, can speed up digestion.
Dairy products: Milk, butter, cheese, and ice cream can be difficult to digest due to temporary lactase deficiency.
Spicy foods: Irritate the digestive tract and can increase intestinal contractions.
Caffeine and alcohol: These can have a mild laxative effect and contribute to dehydration.
Sugary foods: Large amounts of simple sugars can draw water into the intestines and worsen symptoms.

Conclusion

In summary, whether mashed potatoes and gravy are good for diarrhea depends on the components. Plain mashed potatoes, prepared without high-fat dairy, can be a soothing and beneficial food, providing necessary electrolytes and firming starches. However, the fatty, rich gravy should be completely avoided as it can aggravate the digestive system and prolong symptoms. When you have an upset stomach, the best practice is to stick to a bland diet, prioritizing simple, easy-to-digest foods and plenty of hydrating fluids. For persistent or severe symptoms, always consult a healthcare provider for personalized advice.

The BRAT Diet and Other Alternatives

For those looking for other options, the BRAT diet (Bananas, Rice, Applesauce, and Toast) is a tried-and-true recommendation for soothing the digestive system. Other helpful choices include clear broths, crackers, and cooked skinless chicken or turkey. These options all provide gentle nutrition without irritating the sensitive gut.

Frequently Asked Questions

Yes, mashed potatoes prepared with gravy, butter, or milk can worsen diarrhea. The high fat and potential dairy content can irritate your sensitive digestive system and increase intestinal contractions.

For diarrhea, you should peel and boil the potatoes until they are very tender. Mash them with a fork and add a pinch of salt and clear broth or water for moisture instead of butter or milk.

Diarrhea can cause temporary lactose intolerance, making your body less able to digest the sugar in milk and other dairy products. This can lead to increased gas, bloating, and further diarrhea.

Plain mashed potatoes are low in fiber and high in starch, which can absorb excess water in the gut and help make your stool firmer. This is a key reason they are recommended on a bland diet.

Other foods good for diarrhea include bananas, white rice, applesauce, toast, clear broths, and boiled skinless chicken. These are all part of a bland diet that is easy on the stomach.

Eating high-fat foods like gravy or fried items can trigger the release of extra fluids into the colon. This can increase gut motility and make your diarrhea symptoms worse.

You should see a doctor if your diarrhea persists for more than a few days, or if it is accompanied by concerning symptoms like fever, severe abdominal pain, bloody stool, or signs of dehydration.