Are potatoes good for acid reflux? Understanding the Role of This Starchy Vegetable in Your Diet

October 12, 2025 •

4 min read

According to research, a diet rich in vegetables, including root vegetables like potatoes, is associated with a lower risk of GERD, or acid reflux disease. This naturally low-fat, high-starch food can help alleviate symptoms, but how you prepare it is the most critical factor when considering if potatoes are good for acid reflux.

Quick Summary

This article explores how potatoes can be a beneficial addition to an acid reflux diet. It explains the science behind why they can be soothing and compares different types, focusing on cooking methods and potential triggers to avoid.

Key Points

Preparation is Key: Simple cooking methods like baking or boiling are best for potatoes with acid reflux, while frying and heavy, fatty toppings should be avoided.
Alkalizing Effect: Despite being mildly acidic raw, potatoes (especially sweet potatoes) have an alkalizing effect on the body, which can help balance stomach acid.
Starch and Fiber Content: The starch in potatoes can help absorb excess stomach acid, while the fiber (especially from the skin) aids healthy digestion.
Not a Universal Trigger: While some people with sensitivities might react to nightshades, the potato family is generally safe for most with acid reflux and not a universal trigger.
Potato Juice for Quick Relief: Raw potato juice is highly alkaline and can act as a natural antacid to provide temporary relief from acute heartburn symptoms.
Sweet Potatoes Are an Excellent Choice: Sweet potatoes are particularly good for acid reflux due to their slightly stronger alkaline-forming properties and high fiber content.

The Surprising Benefits of Potatoes for Acid Reflux

For many people who suffer from acid reflux, navigating dietary choices can be challenging. Some might assume that a starchy vegetable like a potato could be a trigger, but in reality, potatoes are often recommended as a safe and soothing food. The key lies in their nutritional profile and how they are prepared. Potatoes are naturally low in acid and fat, two primary culprits for triggering reflux symptoms.

The Science Behind Potatoes and GERD Relief

There are several reasons why potatoes are considered a good choice for those with acid reflux:

Low Acidity: With a pH typically ranging between 5.4 and 5.9, potatoes are considered a mildly acidic food in their raw state. However, their effect on the body is alkalizing, as measured by their potential renal acid load (PRAL). This means they help balance the body's internal pH, which can be beneficial for those with acid-related digestive issues. Sweet potatoes are even more alkaline-forming.
High in Starch: Potatoes are a starchy vegetable, and this starch content helps to absorb excess stomach acid. This can have a calming effect on an irritated stomach lining and reduce the amount of acid that can escape into the esophagus.
Easy to Digest: When prepared simply, such as by boiling or baking, potatoes are easy for the body to digest. This reduces the strain on the digestive system, which can help prevent reflux episodes.
High in Fiber (with Skin): The skin of a potato, especially a Russet, is a good source of fiber. Fiber aids in digestion and can help regulate bowel movements, further supporting overall gut health.

Preparation Methods Matter Most

While potatoes can be a powerful ally against acid reflux, their benefits are entirely dependent on how they are cooked. The wrong preparation can turn a soothing food into a symptom-triggering one. The primary goal is to avoid high-fat methods and toppings.

Optimal Methods: Baking, boiling, and steaming are the best ways to prepare potatoes for an acid-friendly diet. For baked potatoes, a light spray of olive oil and a sprinkle of sea salt is recommended over heavy butter or cream. Air frying is another excellent low-fat option.
Herbs and Seasonings: Instead of high-acid ingredients like ketchup or spicy toppings, use mild, reflux-friendly herbs such as rosemary, basil, or dill to add flavor. Low-fat cheese or low-fat Greek yogurt can also serve as a safer alternative to rich, fatty toppings.

Addressing the Nightshade Question

Potatoes belong to the nightshade family, a group of vegetables that also includes tomatoes, eggplant, and peppers. Some people report that nightshades trigger gastrointestinal symptoms like gas, bloating, and heartburn. For the majority of people, nightshades are perfectly healthy, and there is no scientific evidence to suggest they are inflammatory. However, if you have a personal food sensitivity to nightshades, you may need to eliminate them from your diet. The best way to determine if you have an intolerance is to eliminate and reintroduce the food while monitoring your symptoms. It is important to note that this is a sensitivity, not a universal rule for all acid reflux sufferers.

Different Potatoes for Different Needs

Both white potatoes (like Russets) and sweet potatoes offer benefits for those with acid reflux, but there are some distinctions.


Feature	White Potatoes (Russets)	Sweet Potatoes	Best for Acid Reflux?
pH	Mildly acidic (5.6–6.1), but alkalizing in the body.	Mildly acidic (5.3–5.6), but more strongly alkaline-forming.	Sweet potatoes are generally considered a slightly better alkaline-forming food.
Starch	Very high in starchy carbohydrates, which can absorb stomach acid.	High in fiber and carbohydrates, which aid digestion.	Both are good, but the high starch in white potatoes is a notable benefit.
Nutrients	Good source of fiber, protein, Vitamin C, Vitamin B6, and potassium.	Rich in fiber, Vitamin A, Vitamin C, and antioxidants.	Both offer great nutritional value; sweet potatoes provide more Vitamin A.
Verdict	Excellent choice when baked or boiled; great starch content for absorption.	Excellent, easily digestible choice, with a slightly stronger alkaline effect.	Both are great options, and individual preference or sensitivity may determine the best choice for you.

The Potential of Potato Juice

For immediate relief from heartburn, some people turn to potato juice. Raw potato juice is highly alkaline and can act as a natural antacid to neutralize stomach acid. It has been shown to calm an irritated stomach lining and provide a soothing effect.

How to make potato juice:

Peel and thoroughly wash 5-6 organic potatoes, removing any green areas.
Run the potatoes through a juicer.
Drink 50-100 ml of the fresh juice immediately to combat acute symptoms.

While this can provide temporary relief, it is not a cure for the underlying causes of acid reflux. It should be used as a supplementary remedy, not a replacement for medical guidance.

Conclusion: A Staple for a Heartburn-Friendly Diet

So, are potatoes good for acid reflux? The answer is a definitive yes, provided they are prepared correctly. Their low-acid, high-starch, and low-fat profile make them a safe and soothing food choice for most individuals managing GERD. By choosing baking, boiling, or steaming over frying and opting for mild, low-fat toppings, you can enjoy this versatile vegetable without triggering unwanted symptoms. As always, listening to your body is key, especially if you have a known sensitivity to nightshades. Incorporating simple, well-prepared potatoes into your diet can be a delicious and effective step towards managing your acid reflux symptoms.

Disclaimer: For personalized medical advice, always consult a healthcare professional. National Institutes of Health (NIH)

Frequently Asked Questions

No, fried potatoes should be avoided if you have acid reflux. High-fat foods can relax the lower esophageal sphincter, increasing the risk of heartburn.

Both are generally good, but sweet potatoes are often considered slightly better for acid reflux as they have a more pronounced alkaline-forming effect on the body after digestion.

Yes, raw potato juice is highly alkaline and can help neutralize stomach acid, providing temporary relief from heartburn.

Bake, boil, or steam your potatoes. Avoid frying and fatty toppings like butter, heavy cream, and high-fat cheese. Use mild herbs and olive oil sparingly instead.

Some individuals have a personal intolerance or sensitivity to alkaloids in nightshades, which can trigger symptoms. However, this is not the case for most people, and potatoes are generally safe.

Yes, as long as they are part of a baked or boiled potato. The skin is high in fiber, which is beneficial for digestion. Just avoid greasy preparations.

Russet potatoes are excellent for baking due to their high starch content and thick skin, which can help absorb stomach acid. Sweet potatoes are also a great option due to their strong alkaline-forming effect.