Can You Eat Boiled Potatoes on the BRAT Diet? A Complete Guide

January 9, 2026 •

3 min read

While the traditional BRAT diet has been largely considered outdated by many healthcare professionals, a broader bland diet is often recommended for digestive issues. Boiled potatoes are a common and effective addition to this modern approach, providing easily digestible nutrients for recovery.

Quick Summary

Boiled potatoes are generally safe for consumption on a bland diet during digestive illness, providing energy and crucial potassium when prepared correctly.

Key Points

Boiled potatoes are safe for a bland diet: Properly prepared boiled potatoes (peeled and plain) are a gentle food, acceptable for an upset stomach.
Prepare potatoes correctly: To avoid irritation, peel the skin and boil until soft. Do not add butter, cheese, or heavy seasoning.
Provides essential electrolytes: Potatoes are rich in potassium, a vital electrolyte that helps replenish what is lost during vomiting and diarrhea.
Digestive benefits: The low-fiber, starchy nature of peeled boiled potatoes helps to bind stools and soothe the digestive tract.
Modern diet is more flexible: The traditional BRAT diet is outdated; modern bland diet recommendations include more foods like potatoes to prevent nutrient deficiency.
Listen to your body: If you have a specific nightshade intolerance, potatoes may not be suitable. Pay attention to how your body reacts to any food after an illness.

Can you eat boiled potatoes on the BRAT diet?

Yes, you can eat boiled potatoes on what is now often referred to as a broader bland diet, a modern and more comprehensive version of the traditional BRAT diet. The key to including potatoes is proper preparation: they must be peeled and boiled until soft without any added fat or seasoning, which can irritate the digestive system. The skin, being high in fiber, should be removed to make the potato as gentle on the stomach as possible. This ensures the starchy, low-fiber potato is easy to digest and helps bind stools.

Why boiled potatoes are a good choice for digestive recovery

Nutritional benefits for an upset stomach

Boiled potatoes offer several significant benefits for someone recovering from diarrhea or an upset stomach:

Replenish Potassium: Diarrhea and vomiting can deplete the body's potassium, a critical electrolyte for nerve and muscle function. Potatoes are an excellent source of this mineral, helping to restore balance.
Easily Digestible Carbohydrates: The starch in boiled potatoes is easy for the body to break down and absorb, providing a much-needed source of energy when appetite is low.
Soothing and Bland: As a bland food, plain boiled potatoes are gentle on the sensitive lining of the gastrointestinal tract, preventing further irritation.
Bulking Agent: The starch acts as a binding agent that can help firm up loose stools, an essential aspect of recovering from diarrhea.

How to prepare potatoes for maximum digestive comfort

To ensure your boiled potatoes are as gut-friendly as possible, follow these simple steps:

Wash and peel the potatoes thoroughly. Discard the skin, which contains higher fiber that can worsen diarrhea.
Cut the potatoes into evenly sized pieces to ensure they cook consistently.
Boil the potato pieces in unseasoned water until they are very tender. Avoid frying or baking with added fats.
Mash the boiled potato with a fork or masher, or simply eat the boiled pieces plain. Do not add butter, cream, cheese, or any spices. A pinch of salt is acceptable for taste and electrolyte balance.
Serve the potatoes warm, not piping hot, in small, frequent portions to prevent overwhelming the stomach.

Comparison: White Potatoes vs. Sweet Potatoes on a Bland Diet


Feature	Boiled White Potatoes (Peeled)	Boiled Sweet Potatoes (Peeled)
Primary Benefit	Excellent source of potassium, highly binding starch.	Contains potassium, higher in Vitamins A and C, and a different type of fiber.
Ease of Digestion	Very easy to digest due to high starch and low fiber content when peeled.	Also easily digestible, but may be slightly less binding than white potatoes for some.
Nutrient Profile	Good source of B vitamins and potassium.	Excellent source of Vitamin A, C, and B vitamins, along with potassium.
Recommended Use	Ideal for firmly binding stools and providing quick energy.	Can be introduced after the initial acute phase, offering a more nutrient-dense option.
Flavor Profile	Very bland, which is ideal for a sensitive stomach.	Mildly sweet, which might not be tolerated by all individuals with nausea.

Other bland foods to consider during recovery

Beyond boiled potatoes, a variety of other gentle foods can aid in recovery:

Fluids: Start with sips of clear liquids like bone broth, coconut water, or weak herbal tea to rehydrate and replenish electrolytes.
Classic BRAT Foods: Bananas, white rice, applesauce, and white toast remain gentle options for binding stools.
Lean Protein: Plain, unseasoned, skinless chicken breast is a good source of lean protein that won't irritate the stomach.
Cooked Cereals: Instant oatmeal or cream of wheat can be comforting and easy to digest.
Crackers: Plain saltine crackers can help settle an upset stomach.

Conclusion

While the traditional BRAT acronym is outdated, boiled potatoes are unequivocally a suitable and beneficial food for a short-term, bland diet to aid digestive recovery. By peeling and boiling them without fat or seasoning, they provide easily digestible carbohydrates and crucial potassium to restore electrolytes lost from diarrhea or vomiting. As symptoms improve, you can safely reintroduce other bland foods and, eventually, a full, balanced diet to ensure complete nutritional needs are met. Always consult a healthcare provider for severe or prolonged symptoms. For further reading on bland diet options, you can explore resources like Healthline's guide on the topic.

Frequently Asked Questions

Yes, mashed potatoes made from boiled, peeled potatoes are perfectly acceptable. The key is to prepare them plain, without adding milk, butter, or cream, which can be difficult to digest.

The potato skin contains a high amount of fiber. For a sensitive, recovering digestive system, a high-fiber diet can worsen diarrhea, so it's best to remove the skin during illness.

Peeled white potatoes are a classic bland diet choice due to their simple starch. Peeled sweet potatoes are also suitable and offer more vitamins, but some find the taste sweeter. Both are acceptable when boiled and prepared plain.

A small amount of salt is acceptable and can help replace electrolytes lost through illness. However, avoid heavy seasonings and spices, which can irritate your stomach.

A bland diet is intended for short-term use, typically until symptoms subside. Most healthcare providers recommend gradually reintroducing a normal diet within 24-48 hours of feeling better to ensure balanced nutrition.

No, fried potatoes are not recommended. The high fat content in fried foods is very difficult for a sensitive stomach to digest and can worsen symptoms like diarrhea.

While uncommon, some people may have a sensitivity or allergy to nightshades, the plant family that includes potatoes. If potatoes cause or worsen your symptoms, discontinue eating them and consult a healthcare professional.