Are Potatoes Good for the Colon? The Surprising Truth About Resistant Starch and Gut Health

October 20, 2025 •

4 min read

Many people dismiss potatoes as an unhealthy starchy carbohydrate, but studies show that the resistant starch in cooked and cooled potatoes can provide powerful prebiotic benefits for your gut microbiome. So, are potatoes good for the colon? The answer is a surprising and resounding 'yes,' especially when prepared correctly.

Quick Summary

Potatoes offer significant benefits for the colon due to their resistant starch, fiber, and key nutrients like potassium and antioxidants. The preparation method is critical, with cooking and cooling increasing beneficial resistant starch that supports a healthy gut microbiome and reduces inflammation. This versatile vegetable plays a positive role in digestive health.

Key Points

Resistant Starch is Key: Cooked and cooled potatoes develop resistant starch, a prebiotic fiber that feeds beneficial bacteria in the colon and promotes gut health.
Butyrate Production: The fermentation of resistant starch by gut bacteria produces butyrate, a compound that reduces inflammation and fuels colon cells.
Fiber for Regularity: Eating potatoes with their skin increases your fiber intake, which is essential for maintaining bowel regularity and preventing constipation.
Colorful Varieties Offer More: Purple and red potatoes are particularly rich in antioxidants like anthocyanins, which have anti-inflammatory properties and may protect against colon cancer.
Preparation Matters: Baking or boiling and chilling are the healthiest ways to prepare potatoes, while deep-frying can increase unhealthy fats and negate many of the beneficial effects.
Potassium for Digestion: Potatoes are a good source of potassium, an important electrolyte that helps regulate digestive function.

For years, potatoes have been unfairly branded as a villain in the world of healthy eating. However, emerging nutritional science tells a different story, particularly regarding their impact on gut and colon health. The key lies in understanding the special compounds and preparation methods that transform this humble root vegetable into a potent ally for your digestive system.

The Power of Resistant Starch

The primary reason for potatoes' positive influence on the colon is their high content of resistant starch, a type of carbohydrate that behaves much like soluble fiber. Instead of being digested in the small intestine, it travels largely intact to the large intestine (colon), where it is fermented by beneficial gut bacteria.

How Resistant Starch Benefits the Colon

Feeds Healthy Bacteria: Resistant starch acts as a prebiotic, serving as fuel for the good bacteria in your gut. This helps to promote a diverse and healthy microbiome, which is essential for overall digestive function and immune health.
Produces Butyrate: As the gut bacteria ferment resistant starch, they produce short-chain fatty acids (SCFAs), most notably butyrate. Butyrate is the preferred energy source for the cells lining the colon, helping to maintain their integrity and reduce inflammation. Studies have shown butyrate can also reduce the risk of colorectal cancer.
Reduces Inflammation: The anti-inflammatory properties of butyrate are particularly beneficial for individuals with inflammatory bowel conditions like Crohn's disease and ulcerative colitis, as well as diverticulitis.

Maximizing Resistant Starch in Potatoes

Interestingly, the amount of resistant starch in a potato changes with its preparation. To get the most colon-friendly benefits, you can follow these simple steps:

Boil and cool: Boil or steam potatoes and then refrigerate them overnight. The cooling process, known as retrogradation, significantly increases the amount of resistant starch. Reheating the potatoes later will not undo this process, allowing you to enjoy them warm.
Eat the skin: The potato's skin contains a significant portion of its total dietary fiber, which aids regularity and adds to the prebiotic effect.
Use chilled potatoes: Incorporate cold potatoes into dishes like potato salad. This ensures you are consuming the maximum amount of resistant starch.

More Than Just Resistant Starch: Other Key Nutrients

Beyond resistant starch, potatoes offer other valuable nutrients that contribute to a healthy colon. These include dietary fiber, potassium, and a variety of powerful antioxidants.

Dietary Fiber

While not as high in fiber as some legumes, a medium-sized potato with its skin still provides a modest amount of fiber. Fiber is crucial for adding bulk to stool, which helps with bowel regularity and prevents constipation. Most Americans don't get enough fiber, making potatoes with skin a great way to help close that nutritional gap.

Potassium

Potatoes are an excellent source of potassium, an electrolyte vital for promoting proper digestive function by aiding in muscle contractions throughout the digestive tract. A medium potato with skin can contain a significant amount of your daily potassium needs.

Antioxidants

Potatoes, especially colorful varieties like purple and red potatoes, are rich in antioxidants such as phenolic acids, flavonoids, and anthocyanins. These compounds help neutralize free radicals that can cause cell damage and inflammation, which may reduce the risk of chronic diseases, including colon cancer. A study on pigs found that purple potatoes reduced pro-inflammatory proteins in the colon, suggesting a protective effect.

Baked vs. Fried: Preparation Is Everything

How a potato is cooked has a massive impact on its nutritional profile and its effect on your colon. Choosing healthier cooking methods is vital for maximizing benefits and minimizing harm.


Feature	Baked Potatoes (Skin-On)	Fried Potatoes (French Fries, Chips)
Resistant Starch	Increased with cooling after baking; feeds gut bacteria.	Minimal; high-temperature frying breaks down beneficial starches.
Fat Content	Very low when baked plain.	High; deep frying in oil significantly increases unhealthy fats.
Nutrient Retention	Excellent, especially for potassium and vitamin C.	Nutrients like potassium can be leached out or degraded.
Inflammation Risk	Low; promotes anti-inflammatory butyrate.	High; linked to inflammation-causing compounds.
Colon Health Impact	Supports a healthy gut microbiome, reduces inflammation, and aids regularity.	Associated with a higher risk of colon cancer and other chronic diseases.

Conclusion

When incorporated correctly into a balanced diet, potatoes are undeniably good for the colon. Their role as a source of prebiotic resistant starch, fiber, potassium, and potent antioxidants makes them a powerful food for supporting digestive health. By choosing preparation methods like boiling, baking, and chilling, and opting for colored varieties, you can transform this kitchen staple into a true superfood for your gut. While portion control and mindful preparation are key, it is clear that potatoes have earned their place in a healthy, gut-friendly diet.

This article is for informational purposes only and is not a substitute for professional medical advice. Always consult with a qualified healthcare provider for personalized guidance on your diet and health.

Frequently Asked Questions

Resistant starch passes undigested to the large intestine, where it is fermented by beneficial gut bacteria. This process produces short-chain fatty acids like butyrate, which fuels colon cells, reduces inflammation, and supports a healthy gut microbiome.

For maximum gut health benefits, it is better to eat a potato after it has been cooked and then cooled. This process, called retrogradation, increases the resistant starch content. You can still reheat the potato, and the resistant starch levels will remain high.

Yes, eating the skin is recommended, as it contains a significant amount of the potato's total dietary fiber. This insoluble fiber adds bulk to stool, promoting regular bowel movements and working with the resistant starch to support a healthy gut.

Both sweet potatoes and white potatoes offer unique benefits. White potatoes, particularly after cooking and cooling, provide higher levels of resistant starch. Colorful varieties of both, however, are rich in beneficial antioxidants. The best approach is to include a variety in your diet.

The healthiest cooking methods are baking, steaming, or boiling. Cooking and then chilling the potatoes significantly increases the gut-friendly resistant starch. Avoid deep-frying, which adds unhealthy fats and can destroy beneficial compounds.

For some people, especially those sensitive to certain starches, potatoes can cause gas. The fermentable resistant starch can produce gas as a byproduct. To minimize discomfort, introduce potatoes cooked and cooled gradually into your diet and ensure you are well-hydrated.

Colored potatoes, such as purple and red varieties, contain high levels of antioxidants called anthocyanins. These compounds have been shown to have anti-inflammatory effects and may offer protective benefits against colon cancer.