Are potatoes ok to eat on an upset stomach?

October 12, 2025 •

4 min read

According to the American College of Gastroenterology, occasional digestive distress is a common issue for many adults. When your gut feels unsettled, questions often arise about which foods are safe to eat, leading many to wonder, "are potatoes ok to eat on an upset stomach?"

Quick Summary

Plain, cooked potatoes are often suitable for an upset stomach due to their bland nature, high starch content, and essential potassium. The preparation method is key, with boiled or baked potatoes being gentle on digestion while fatty or heavily seasoned versions should be avoided.

Key Points

Plain is Best: For an upset stomach, always prepare potatoes simply by boiling or baking them without heavy oils or spices.
Peel the Skin: The potato skin contains fiber that can worsen diarrhea; peeling it off makes the potato easier to digest.
Electrolyte Power: Potatoes are a fantastic source of potassium, a vital electrolyte often lost through vomiting or diarrhea.
Avoid Fried and Fatty Preparations: French fries and potatoes loaded with butter or cheese are high in fat and will irritate a sensitive stomach.
Choose Low-Fat Toppings: When mashing potatoes, use water or low-fat broth instead of milk, cream, or butter to avoid fat-related stomach irritation.
Check for Green Spots: Never consume potatoes with green spots or sprouts, as they contain toxic alkaloids that can cause stomach issues.

Understanding the 'Why' Behind an Upset Stomach

An upset stomach can be caused by a variety of factors, from viral gastroenteritis to food sensitivities. During these times, the digestive system becomes sensitive, and certain foods can either soothe or aggravate symptoms. The goal is to consume foods that are easy to digest and won't place additional stress on the gut. This is where the potato's unique properties come into play.

The Digestive Benefits of Plain Potatoes

When prepared correctly, plain potatoes are an excellent choice for a sensitive stomach for several reasons:

Easy to Digest: Potatoes are starchy, bland foods that are easy for the body to process. This is especially true for mashed potatoes, where the fibers have been broken down, making them even more digestible.
Low in Fiber (without the skin): The skin of a potato contains most of its fiber. By peeling the potato, you reduce the fiber content, which can help bind watery stools and relieve diarrhea. Too much fiber can sometimes worsen diarrhea, so the skinless version is preferred during an upset stomach.
High in Potassium: Illnesses involving vomiting or diarrhea can lead to a significant loss of electrolytes, particularly potassium. Plain, boiled potatoes are rich in potassium, which helps replenish these lost nutrients and regulate fluid balance. A medium potato actually contains more potassium than a medium banana.
Neutralizes Stomach Acid: Some sources suggest that potatoes, especially when boiled or steamed, may help regulate stomach acid levels and provide relief from heartburn or acid reflux due to their starchy nature.

Best Ways to Prepare Potatoes for a Sensitive Stomach

The method of preparation is the most critical factor when considering potatoes for an upset stomach. Simple is always better.

List of Gentle Potato Preparations:

Boiled Potatoes: This is one of the simplest and most recommended methods. Boil peeled potatoes until very tender. You can eat them plain or with a sprinkle of salt to replenish sodium.
Mashed Potatoes (plain): Mashing breaks down the fibers, making them exceptionally easy to digest. Ensure you use water or a small amount of non-dairy milk instead of butter, cream, or high-fat milk, which can aggravate symptoms.
Baked Potatoes (plain): A plain baked potato with the skin removed is another excellent option. It's low in fat and high in starch, which can help settle the stomach.
Potato Soup or Broth: A simple, broth-based potato soup can provide both hydration and nutrition. Ensure it's not creamy or made with fatty ingredients.

When to Avoid Potatoes on an Upset Stomach

While plain, cooked potatoes are often beneficial, there are specific instances and preparation methods that should be avoided.

List of Potato Preparations to Avoid:

French Fries and Fried Potatoes: Greasy, high-fat foods are much harder to digest and can worsen nausea, diarrhea, and other stomach upset symptoms.
Potatoes with High-Fat Toppings: Adding butter, sour cream, cheese, or bacon bits can make the dish too rich for a sensitive digestive system.
Potatoes with the Skin: For those with diarrhea, the high fiber content in the potato skin can speed up digestion and worsen symptoms. Peeling is recommended to minimize fiber intake.
Raw or Green Potatoes: Raw potatoes are difficult to digest and can contain higher levels of toxic alkaloids like solanine, especially if they are green or sprouting. These toxins can cause nausea, vomiting, and stomach cramps. Always cook potatoes thoroughly.
Potato Allergies or Intolerance: If you have a specific allergy or intolerance to potatoes, you should, of course, avoid them. Symptoms like diarrhea, bloating, and stomach pain could indicate an intolerance.

Comparison of Potato Preparations for an Upset Stomach


Preparation Method	Suitability for Upset Stomach	Why It's Suitable or Not
Boiled Potatoes (Peeled)	Excellent	Bland, low-fiber, and good source of potassium. Very easy to digest.
Mashed Potatoes (Plain)	Excellent	Mashing breaks down fibers further, making them extremely digestible. Avoid high-fat additives.
Baked Potatoes (Peeled)	Good	High starch content can be soothing. Low-fat if no toppings are added.
French Fries	Poor	High in fat and oil, which are hard to digest and can aggravate the stomach.
Potatoes with Skin On	Fair to Poor	High fiber content can worsen diarrhea for some individuals.
Heavily Seasoned Potatoes	Poor	Spices and extra ingredients can irritate the stomach lining.

Other Bland Foods for an Upset Stomach

Potatoes are not the only option for a sensitive digestive system. They are often included in a category of bland foods recommended during illness. These include elements of the BRAT diet (Bananas, Rice, Applesauce, Toast). Other examples include plain chicken breast, clear broths, and saltine crackers. Consuming a variety of these plain, easily digestible foods can help ensure you receive some nutrients while your stomach recovers.

Conclusion: A Digestible Solution for a Sensitive Gut

In conclusion, the simple answer to the question, "are potatoes ok to eat on an upset stomach?" is yes, but with a crucial caveat: preparation is everything. Plain, boiled, or baked potatoes without the skin are a gentle, low-fiber, and potassium-rich option that can help soothe digestive discomfort and aid in recovery from stomach ailments. By avoiding high-fat or heavily seasoned versions, you can safely incorporate this versatile starchy vegetable into your diet when your stomach is feeling under the weather. For persistent or severe symptoms, always consult a healthcare provider for a proper diagnosis and treatment plan. For more information on general digestive health, you can visit the American College of Gastroenterology website.

Frequently Asked Questions

Yes, plain mashed potatoes are one of the best forms to eat with an upset stomach, as mashing breaks down the fibers, making them very easy to digest. Just be sure to avoid adding butter, heavy cream, or high-fat milk, which can worsen your symptoms.

No, you should avoid French fries and other fried potato products when your stomach is upset. The high fat and oil content is difficult to digest and can aggravate symptoms like nausea and diarrhea.

Plain, cooked sweet potatoes are also generally considered easy to digest and are a good choice. They contain soluble fiber and can help replenish potassium. Similar to white potatoes, they should be prepared simply, such as boiled or baked, and peeled.

While properly prepared potatoes are soothing, they can cause stomach pain if they are raw, green, or sprouting. These conditions indicate higher levels of solanine, a toxic compound. Additionally, some people have a specific intolerance to potatoes.

Plain, skinless potatoes are considered a "binding" food, thanks to their high starch and low fiber content. This helps to absorb excess water in the gut and can firm up loose stool, providing relief from diarrhea.

Bland, starchy foods like plain boiled potatoes are often recommended for nausea, as they are less likely to trigger further irritation than foods with strong flavors or smells. Start with a small amount to see how your stomach tolerates it.

While potatoes are not traditionally included in the classic BRAT diet (Bananas, Rice, Applesauce, Toast), plain, cooked potatoes are often recommended alongside these bland foods as part of a gentle diet for recovering from stomach issues.