Does eating potatoes help when sick?

November 7, 2025 •

3 min read

Across many cultures, bland, starchy foods are a go-to remedy for illness, and potatoes are no exception. As your body works overtime to recover, your digestive system can become sensitive and your appetite may diminish. So, does eating potatoes help when sick, and what is the best way to prepare them for maximum benefit?

Quick Summary

Plain potatoes can be very beneficial when you're sick, offering easily digestible energy, soothing properties for upset stomachs or sore throats, and vital electrolytes like potassium. The key is in simple, low-fat preparation methods, which aid recovery without stressing the digestive system.

Key Points

Nutrient-Rich Source: Potatoes provide essential nutrients like Vitamin C, Vitamin B6, and potassium, which support your immune system and electrolyte balance during illness.
Easy on Digestion: Plain, simply prepared potatoes (baked, boiled, or mashed) are bland and gentle on an upset stomach, unlike fried or heavily topped versions.
Hydration Support: During illness, especially with vomiting or diarrhea, the potassium in potatoes helps replenish lost electrolytes and prevent dehydration.
Soothing for Sore Throats: Soft foods like plain mashed potatoes are easy to swallow and don't irritate a sore throat.
Avoid High-Fat Toppings: Cream, cheese, and butter can worsen digestive issues when sick. Opt for simple seasoning like a pinch of salt instead.
Debunk the 'Socks' Myth: The folk remedy of putting potatoes in socks to 'draw out' toxins is not medically or scientifically proven and is based on a misunderstanding of oxidation.

The Surprising Benefits of Potatoes When You're Unwell

While fried potatoes or chips are a poor choice during illness, simply prepared potatoes can be a surprisingly effective part of a recovery diet. Their benefits are rooted in their nutritional composition, which includes vitamins, minerals, and easily digestible carbohydrates. Understanding how to prepare them is key to unlocking these benefits.

Nutritional Advantages for the Sick Body

Easy-to-Digest Energy: Potatoes are a starchy vegetable, providing simple carbohydrates that your body converts to glucose for energy. When you're sick, your body requires fuel to fight infection, and these easy-to-digest carbs offer that without taxing your system like heavier, high-fat foods would.
Electrolyte Replenishment: Vomiting and diarrhea can quickly deplete the body of important electrolytes, most notably potassium. A medium baked potato with the skin on contains more than twice as much potassium as a medium banana, helping to restore this crucial mineral.
Immune-Boosting Nutrients: Potatoes are an excellent source of vitamin C and vitamin B6, both essential for a healthy immune system. Vitamin C helps the immune system fight infections, while vitamin B6 is vital for many of the body's chemical reactions, including the formation of new blood cells. Sweet potatoes also offer vitamin A precursors.
Gut-Friendly Starches: Cooked and cooled potatoes contain resistant starch, a type of fiber that feeds beneficial bacteria in your gut. These bacteria produce short-chain fatty acids, like butyrate, which can help reduce inflammation in the colon and support overall gut health.

How to Prepare Potatoes for Optimal Recovery

For most illnesses, especially those involving digestive upset, the way you cook your potatoes is just as important as the decision to eat them. Simple methods are best.

Best Preparation Methods

Mashed Potatoes: Plain mashed potatoes are soft, easy to swallow, and comforting, making them ideal for a sore throat. Leave the skin on for extra fiber and nutrients, but ensure they are blended smooth to avoid irritation.
Baked Potatoes: A simple baked potato with a sprinkle of salt is gentle on the stomach and provides sustained energy. Baking is also an excellent way to preserve nutrients.
Boiled Potatoes: Boiled potatoes are a staple in the BRAT diet (bananas, rice, applesauce, toast) for a reason. They are bland, low in fat, and full of potassium. For maximum nutritional retention, cook them in a minimum amount of water with the skin on.
Potato Soup: A broth-based potato soup is a hydrating and nutrient-rich option. It provides electrolytes from the broth and is easy to consume when you have a reduced appetite. Avoid heavy, creamy soups.

Comparison: Good vs. Bad Potato Preparations for Illness


Feature	Best For Illness	Avoid When Sick
Preparation Method	Baked, boiled, steamed, or mashed simply	Fried, loaded with heavy toppings, or oily preparations
Digestibility	Gentle on the stomach due to blandness	Difficult to digest, can worsen upset stomach
Toppings	Light seasonings like a pinch of salt or herbs	High-fat additions like butter, sour cream, cheese, and bacon
Skin	Leave on for added fiber, potassium, and antioxidants	Avoid if dealing with diarrhea or have a sensitive digestive system
Overall Effect	Soothing, hydrating, and nourishing	Can cause digestive distress, inflammation, and discomfort

Debunking the Potato in Socks Myth

While eating potatoes can offer real benefits when sick, you may have seen a viral TikTok trend or old folk remedy suggesting you put slices of raw potato in your socks to 'draw out' toxins. There is no scientific evidence to support this claim. The discoloration of the potato is simply the result of oxidation and has nothing to do with removing toxins from the body. Always rely on medically backed treatments and sensible home remedies rather than unproven folklore for serious illness. For more information on the science behind food and recovery, see Healthline's guide.

Conclusion

Eating potatoes can absolutely help when you're sick, provided they are prepared simply and without heavy, high-fat ingredients. When dealing with a stomach bug, flu, or common cold, bland mashed or boiled potatoes offer an easily digestible source of energy, electrolytes, and immune-supporting nutrients. The key to maximizing their benefits lies in forgoing rich toppings and opting for preparation methods that are gentle on your system. So, the next time you feel under the weather, reach for a baked or mashed potato for a comforting and nutritious boost to your recovery.

Frequently Asked Questions

Yes, potatoes are beneficial for a cold or flu. They provide carbohydrates for energy, and contain vitamin C and vitamin B6, which support immune function. Preparing them mashed or boiled makes them easy to digest.

Yes, plain, boiled potatoes (without the skin) are part of the BRAT diet (Bananas, Rice, Applesauce, Toast) and can be effective for managing diarrhea. Their blandness and high starch content have a binding effect that helps firm up stool.

Yes, bland foods are often recommended for nausea, and plain potatoes fit this perfectly. Eating small amounts of baked or boiled potato can help settle your stomach without irritating it.

For most illnesses, the skin is full of nutrients like fiber and potassium. However, if you have diarrhea, it's best to remove the skin, as the high fiber content can make it worse.

The healthiest and most gentle cooking methods are baking, boiling, or steaming. These methods preserve nutrients and avoid adding unhealthy fats that can worsen an upset stomach.

Toppings like butter, sour cream, and cheese are high in fat and can be difficult to digest, especially for a sensitive digestive system. This can lead to increased nausea, stomach upset, or diarrhea, so it is best to avoid them.

Sweet potatoes are also a great choice. They offer similar benefits to white potatoes but are also a good source of vitamin A precursors, which are important for immunity.