Are Potatoes Easy on the Stomach? Digestive Health and Preparation

November 14, 2025 •

3 min read

According to research published in the American Journal of Potato Research, potato consumption can have a beneficial effect on gut microbiota and intestinal health. This provides good evidence that potatoes are easy on the stomach for most people, especially when prepared and consumed correctly.

Quick Summary

Potatoes are generally easy to digest, with the method of cooking and preparation playing a crucial role. Properly cooked and cooled potatoes increase resistant starch, which feeds beneficial gut bacteria and supports digestive health.

Key Points

Cooked is Best: Raw potatoes are difficult to digest and can contain harmful compounds; always consume potatoes cooked.
Cooling Boosts Gut Health: Cooking and then cooling potatoes creates resistant starch, a prebiotic fiber that feeds beneficial gut bacteria.
Resistant Starch is a Prebiotic: This starch produces butyrate, a short-chain fatty acid that reduces colon inflammation and strengthens the gut lining.
Boil or Bake Plain: Simple cooking methods like boiling or baking without heavy additions are the easiest on the stomach.
Avoid High-Fat Additions: Frying and creamy, rich toppings can make potatoes hard to digest for those with sensitive systems.
Choose Waxy Varieties: Waxy potatoes, like red or new potatoes, have a lower starch content, which some find easier to digest.
Peel for Easiest Digestion: Removing the skin reduces fiber content, making potatoes even gentler on a sensitive stomach.

Potatoes: A Gut-Friendly Staple

For many, potatoes are a comforting and versatile staple. Their role in digestive health, however, depends heavily on how they are prepared. When cooked properly, they offer several benefits for the gut, primarily through their unique starch content.

The Role of Resistant Starch

A small but significant portion of the starch in potatoes is known as "resistant starch," which is not digested in the small intestine but instead travels to the large intestine. Here, it acts as a prebiotic, feeding the beneficial bacteria in your gut. This fermentation process produces short-chain fatty acids (SCFAs), particularly butyrate.

Butyrate Production: Butyrate is a key fuel source for colon cells, helping to reduce inflammation and potentially lowering the risk of colorectal cancer.
Prebiotic Effect: Resistant starch supports a diverse and healthy gut microbiome.
Improved Insulin Sensitivity: Resistant starch may also improve insulin sensitivity and support blood sugar control.

How Cooking Affects Digestibility

The way potatoes are prepared significantly impacts their effect on the stomach. Raw potatoes contain antinutrients and are difficult to digest. Cooking makes the starch more digestible. A specific cook-and-cool method can maximize gut-friendly resistant starch.

The Cook-and-Cool Method

Cooking and then cooling potatoes increases resistant starch through retrogradation. This makes cooled leftovers beneficial, even if reheated.

Here’s a simple process:

Boil or Steam: Cook until tender, including the skin for extra fiber.
Chill: Refrigerate overnight for maximum resistant starch.
Enjoy: Eat cold or gently reheat; resistant starch remains.

Comparison of Cooking Methods for Digestive Health


Cooking Method	Digestibility	Resistant Starch	Common Issues	Notes
Boiling/Steaming	High	High (when cooled)	Minimal when plain	Best for sensitive stomachs, low fat.
Baking	High	High (when cooled)	High-fat toppings can cause issues.	Good fiber if skin included.
Frying	Low	Variable	Greasy, high-fat can cause indigestion.	Limit for digestive health.
Mashed (plain)	High	Moderate (when cooled)	Less digestible with added butter/cream.	Removing skin eases digestion.
Raw	Very Low	Very High	Difficult to digest, potential toxins.	Not recommended.

Potential Digestive Pitfalls

While generally stomach-friendly, potatoes can cause issues:

High-fat preparation: Heavy toppings or frying can slow digestion and cause discomfort.
Nightshade sensitivity: Potatoes may aggravate symptoms in individuals with this sensitivity.
Portion size and fiber: Large quantities, especially with skin, can cause gas and bloating.
Allergies or Intolerances: Though rare, a genuine issue can cause symptoms. Consult a doctor if persistent.

How to Maximize Digestive Comfort

Tips for easier digestion:

Choose waxy varieties like red or new potatoes.
Peel potatoes for a very sensitive system.
Serve plain boiled or baked without high-fat additives.
Use the cook-and-cool method for resistant starch benefits.
Pair with non-starchy vegetables or lean protein.

Conclusion

For most people, potatoes are easy to digest and can benefit gut health when cooked properly. Avoid raw potatoes and opt for simple methods like boiling or baking. The cook-and-cool method enhances resistant starch, supporting a healthy digestive system. For sensitive stomachs, start with small, plain portions and focus on preparation to enjoy potatoes comfortably.

Beneficial Effect of Potato Consumption on Gut Microbiota and Intestinal Epithelial Health

Frequently Asked Questions

Cooking potatoes breaks down the tough cell walls and complex starches, making them much easier for the body to digest. Raw potatoes contain compounds like lectins and high amounts of resistant starch that can cause bloating and digestive discomfort.

When cooked potatoes are cooled, a portion of their starch undergoes retrogradation and becomes resistant starch. This resistant starch acts as a prebiotic, feeding good gut bacteria and promoting a healthier gut microbiome.

Yes, potatoes can help with both, depending on preparation. Peeled, plain boiled potatoes are a bland, starchy, low-fiber food that can help bind stool during diarrhea. The resistant starch created by cooling cooked potatoes acts like fiber, which can help prevent or relieve constipation.

The best method is to simply boil or bake them plain. For extra caution, peel the potatoes to remove the fiber-rich skin. Serve them without high-fat additions like butter, cheese, or sour cream, which can cause irritation.

Yes. Frying potatoes adds a significant amount of fat, which slows down the digestive process and can cause indigestion, bloating, or heartburn, especially for those with a sensitive stomach. High-fat preparation is the least gut-friendly option.

Yes, to a small degree. Waxy potatoes like red or fingerling potatoes have a slightly lower starch content than starchy Russet potatoes, which some find easier to digest. The cooking method, however, remains the most significant factor.

While uncommon, some individuals may have a food allergy or intolerance to potatoes, leading to digestive issues. Additionally, consuming large quantities or improperly prepared green potatoes can be problematic. If persistent symptoms occur, consult a doctor.