Are Potatoes Bad for Stomach Issues? The Nuanced Answer for Digestive Health

October 11, 2025 •

5 min read

While raw potatoes contain compounds that can cause digestive issues, correctly cooked potatoes are often gentle on the stomach and can even be beneficial for gut health. Understanding the context of how they are prepared is key to knowing whether are potatoes bad for stomach issues, or a soothing food choice. The difference lies in preparation, ripeness, and individual tolerance.

Quick Summary

Potatoes' impact on stomach issues depends on preparation. While raw or green potatoes can cause problems, properly cooked and cooled potatoes offer resistant starch and beneficial nutrients. High-fat preparations like frying are problematic for sensitive digestion. Proper preparation and portion control are crucial.

Key Points

Preparation is Crucial: While raw or fried potatoes can cause stomach issues, properly cooked potatoes are generally safe and gentle on the digestive system.
Resistant Starch is Beneficial: Cooking potatoes and cooling them increases resistant starch, which acts as a prebiotic to feed healthy gut bacteria and promote colon health.
Avoid Fried and High-Fat Preparations: Fried potatoes are high in fat, slow digestion, and can cause or worsen bloating, gas, and pain for those with sensitive stomachs.
Consider Potatoes for Soothing Diarrhea: Peeled, boiled potatoes are a bland, easy-to-digest food that can help firm up stool and replenish lost potassium during a bout of diarrhea.
Steer Clear of Glycoalkaloids: Green or sprouting potatoes contain toxic glycoalkaloids that are not destroyed by cooking and can cause severe digestive distress. Always remove affected parts or discard.
Potatoes are Low-FODMAP: Most potato varieties are low in FODMAPs, making them a suitable option for many individuals with IBS and other functional digestive disorders.

The Complex Relationship Between Potatoes and Digestion

Potatoes are a staple in many diets, offering a range of vitamins, minerals, and carbohydrates. However, their effect on digestive health is not straightforward and depends heavily on preparation and the state of the potato itself. For some, they can be a soothing food during digestive distress, while for others, they may cause discomfort. It is critical to differentiate between raw, fried, and properly cooked potatoes to understand their impact on the stomach.

The Good: Why Potatoes Can Be Gentle on the Stomach

When prepared correctly, potatoes can be an excellent food for individuals with sensitive stomachs or digestive problems. They can be a key part of a bland, easy-to-digest diet when recovering from an illness.

Resistant Starch: Cooking potatoes and then cooling them, for instance in a potato salad, increases their resistant starch content. This type of starch acts as a prebiotic, feeding the beneficial bacteria in your gut and promoting a healthy microbiome. These bacteria produce short-chain fatty acids like butyrate, which can reduce inflammation in the colon and support the intestinal barrier.
Binding Properties for Diarrhea: For those experiencing diarrhea, peeled, boiled potatoes can be a binding food that is easy to digest. They are low in fiber (when peeled) and high in starch, which can help firm up stool. This is particularly useful as they also provide essential potassium, an electrolyte often lost during bouts of diarrhea.
Low FODMAP Status: All varieties of potatoes are considered low in FODMAPs, making them a safe food for many people with Irritable Bowel Syndrome (IBS) or other functional gut disorders.
Potential for Stomach Ulcer Relief: Early research has indicated that potato juice may contain an antibacterial molecule that can help combat the bacteria responsible for stomach ulcers and heartburn. Some evidence suggests the alkaline nature of potato juice could also neutralize stomach acid. Sweet potatoes, rich in Vitamin A, may also help shrink ulcers.

The Bad: When Potatoes Can Cause Issues

Certain potato preparations and conditions can be detrimental to digestive health, especially for those with existing sensitivities.

Fried Foods: Fried potatoes (including french fries and chips) are high in fat and can be very difficult for a sensitive stomach to digest. High-fat foods slow down digestion and can cause bloating, pain, and diarrhea.
Raw Potatoes: Eating raw potatoes is not recommended. They contain antinutrients like lectins and protein trypsin inhibitors that can interfere with nutrient absorption and cause digestive upset. Cooking effectively deactivates these compounds.
Overconsumption of Fiber: While fiber is good, a sudden increase in high-fiber foods, such as eating a large amount of potato skins, can cause gas and bloating in sensitive individuals. Gradually increasing fiber and drinking plenty of water is best.
Glycoalkaloid Toxicity: Green, damaged, or sprouting potatoes contain potentially toxic compounds called glycoalkaloids, including solanine. In high doses, these can cause nausea, vomiting, diarrhea, and abdominal pain. Cooking does not destroy them, so it is crucial to avoid eating these potatoes.

Preparation is Key: Making Potatoes Digestion-Friendly

How you cook and prepare your potatoes is the most important factor in determining their digestive impact. By following a few simple steps, you can make them easy on your stomach.

Here are some best practices for preparing potatoes for a sensitive gut:

Peel the Skin: The skin contains most of the fiber, so peeling potatoes before cooking reduces the fiber content, making them easier to digest for sensitive stomachs.
Boil or Steam Thoroughly: Cooking methods like boiling and steaming make the starches in the potato easier for the body to break down. Ensure the potatoes are cooked until tender.
Rinse Before Cooking: Rinsing cut potatoes under cold water can help remove some of the excess surface starch, leading to a fluffier and potentially more digestible texture.
Consider Cooking and Cooling: To create resistant starch, which benefits gut bacteria, cook and then chill potatoes before eating. You can then reheat them later.

Healthy vs. Unhealthy Potato Preparation for Digestion


Preparation Method	Digestive Impact	Considerations for a Sensitive Stomach
Boiled/Steamed & Peeled	Gentle. Easy to digest. High in potassium. Low in fiber.	Ideal for soothing an upset stomach or during recovery from illness. Minimal risk of GI upset.
Cooked & Cooled	Prebiotic. Feeds good gut bacteria. Contains resistant starch.	Very beneficial for long-term gut health. Fermentation may cause gas in some, so introduce slowly.
Fried	Difficult. Hard to digest due to high fat content. Can cause bloating and pain.	Best avoided, especially during digestive distress or for those with IBS. Can worsen heartburn and acid reflux.
With Skin	Adds Fiber. Beneficial for regularity in general, but can be too much fiber for some.	May cause gas or bloating in those with sensitive stomachs or during flare-ups.
Raw	Harmful. Contains lectins and antinutrients. Can cause GI upset and toxicity.	Never recommended for consumption. Cooking is essential to deactivate harmful compounds.

Conclusion: Navigating Potatoes with a Sensitive Stomach

In conclusion, potatoes are not inherently bad for stomach issues. The answer to 'are potatoes bad for stomach issues?' is a resounding 'it depends'. Their role in digestive health is entirely dependent on how they are prepared and the individual's sensitivity. Cooked and peeled potatoes, prepared simply, can be a mild and restorative food for an upset stomach, offering a source of nutrients and electrolytes. Conversely, fried potatoes, raw potatoes, or green potatoes can cause significant digestive distress and should be avoided. The resistant starch created by cooling cooked potatoes is a powerful prebiotic that can improve gut health over time. Ultimately, listening to your body and choosing simple, gentle cooking methods is the best way to enjoy this versatile vegetable while keeping your stomach happy. For more specific dietary guidance regarding digestive conditions like IBS, a low-FODMAP diet might be beneficial, and potatoes are a safe inclusion in this approach.

Healthy Prep Methods for a Sensitive Gut

Choose the right potato: Opt for unblemished, ripe potatoes. Sweet potatoes are also a great alternative, being high in fiber (with skin) and easy to digest.
Wash thoroughly and peel: Always wash and scrub your potatoes. For extra sensitive stomachs, peeling removes the higher fiber skin.
Boil, steam, or bake simply: These methods are gentle on the digestive system. Avoid adding excess oil, butter, or cheese that can aggravate symptoms.
Cool after cooking: To increase resistant starch, which supports gut health, cook and then cool your potatoes. They can be reheated or enjoyed cold in a salad.
Avoid green or damaged parts: Cut out any green spots or bruises, as these contain glycoalkaloids that can be toxic and cause stomach pain.

Visit the official website of the Alliance for Potato Research and Education to learn more about potatoes and gut health.

Frequently Asked Questions

Yes, eating raw potatoes can cause stomach issues. They contain antinutrients like lectins and inhibitors that are difficult to digest. Furthermore, raw potatoes can contain higher levels of toxic glycoalkaloids, especially if they are green or sprouting.

Potatoes can cause bloating in some people due to a few reasons. High-fat preparations like frying are a common culprit. Additionally, the resistant starch in cooked-and-cooled potatoes is fermented by gut bacteria, which can cause gas and bloating, especially when introduced too quickly.

For those with sensitive stomachs or during digestive distress, it is better to eat potatoes without the skin. The skin contains most of the fiber, which can be irritating and cause gas or bloating in some individuals.

Both sweet and white potatoes can be gentle on the stomach when cooked. Some evidence suggests sweet potatoes, rich in insoluble fiber and Vitamin A, are very soothing for the digestive tract.

Some studies suggest that potato juice contains an antibacterial molecule that can help combat bacteria linked to stomach ulcers and heartburn. It is important to note that this is not a substitute for medical treatment but can be a soothing complement.

To make potatoes most digestible, boil or steam them until very tender and peel the skin. For additional benefits, cool the potatoes after cooking to increase resistant starch, which is a prebiotic for gut bacteria.

Glycoalkaloids are naturally occurring toxic compounds found in potatoes, particularly in green, sprouted, or damaged areas. If consumed in high amounts, they can cause symptoms like nausea, vomiting, and abdominal pain. They are not destroyed by cooking, so green potatoes should be avoided.