Does Potato Reduce Inflammation? The Surprising Truth

November 26, 2025 •

3 min read

Contrary to common belief, potatoes don't always promote inflammation, but actually contain anti-inflammatory compounds. Including properly prepared potatoes in a diet can positively affect inflammatory responses.

Quick Summary

This article explores the connection between potatoes and inflammation, including antioxidants and resistant starch. It details the anti-inflammatory properties of specific compounds and how preparation influences the health benefits of potatoes.

Key Points

Potato Varieties Matter: Colorful potatoes, especially purple and red, have higher levels of anti-inflammatory anthocyanins than white potatoes.
Resistant Starch is Key: Cooking and then cooling potatoes increases resistant starch, which is fermented in the gut to produce butyrate, a compound that reduces colon inflammation.
Preparation is Crucial: Baking, boiling, and roasting are healthy ways to prepare potatoes, while deep-frying should be avoided.
Potato Peels are Nutrient-Rich: The skin contains a high concentration of antioxidants, making it a valuable part of the potato's anti-inflammatory profile.
Avoid Green and Sprouted Potatoes: Green patches or sprouts on a potato contain high, potentially toxic levels of glycoalkaloids and should be avoided.
Gut Health Link: The resistant starch in potatoes acts as a prebiotic, promoting a healthier gut environment.

The Science Behind Potato's Anti-Inflammatory Potential

For years, potatoes have been incorrectly grouped with unhealthy foods. But when prepared healthily, the potato is a nutrient-dense vegetable with surprising anti-inflammatory capabilities. These benefits come from bioactive compounds in the tuber and its skin.

Key Anti-Inflammatory Compounds in Potatoes

Antioxidants and Anthocyanins

Potatoes are a source of antioxidants, especially Vitamin C, which combats oxidative stress and inflammation. The concentration and type of these beneficial compounds vary by potato variety. For instance, colored potatoes, such as red and purple-fleshed varieties, contain high levels of anthocyanins. These powerful antioxidants are responsible for the vibrant colors and offer superior protection against inflammation compared to white potatoes. One study showed men who consumed purple potatoes daily experienced lower levels of C-reactive protein (a marker of systemic inflammation). The potato peel also concentrates a significant amount of phenolic compounds, which possess strong antioxidant and anti-inflammatory properties.

Resistant Starch and Gut Health

Resistant starch, a type of carbohydrate that resists digestion in the small intestine, is a critical player in the potato's anti-inflammatory profile. When potatoes are cooked and then cooled, the starch becomes more resistant to digestion. Once this resistant starch reaches the large intestine, it is fermented by beneficial gut bacteria. This process produces short-chain fatty acids (SCFAs), most notably butyrate, which serves as the primary energy source for colon cells. Butyrate is known to reduce inflammation in the colon, promote gut health, and strengthen the intestinal barrier, helping to prevent the leakage of bacterial toxins into the bloodstream.

Glycoalkaloids

Potatoes, as part of the nightshade family, contain glycoalkaloids like $\alpha$-chaconine and $\alpha$-solanine. In very high concentrations (as found in green or sprouted potatoes), these compounds are toxic and should be avoided. However, at the low, sub-cytotoxic levels present in properly prepared potatoes, studies have shown these compounds can exert anti-inflammatory effects by reducing pro-inflammatory cytokines in vitro.

Maximizing the Anti-Inflammatory Benefits

To harness the anti-inflammatory potential of potatoes, the method of preparation is crucial. Avoid frying, which adds unhealthy fats and produces inflammatory compounds like acrylamide.

Healthy Preparation Methods

Boiling and Steaming: These methods preserve more nutrients and do not add fat. Boiling and then chilling potatoes maximizes their resistant starch content.
Baking and Roasting: A simple baked or roasted potato, especially with the skin on, provides a good source of fiber, vitamins, and minerals.
Consider Potato Peels: The peel contains a high concentration of nutrients and phenolic compounds. Provided the potato is healthy and free of green spots, eating the skin is highly beneficial.

Best Practices for Including Potatoes in Your Diet

Choose colorful varieties like purple and red potatoes for a higher antioxidant boost.
Cook potatoes and then cool them to increase the beneficial resistant starch.
Serve potatoes with a variety of other nutrient-dense vegetables, proteins, and healthy fats to slow digestion and prevent blood sugar spikes.
Always discard green-tinged potatoes and remove any sprouts to avoid toxic glycoalkaloids.

Comparison: Potato vs. Other Anti-Inflammatory Vegetables


Feature	Purple Potato	Sweet Potato	Broccoli	Spinach
Key Anti-inflammatory Compounds	Anthocyanins, Vitamin C, Resistant Starch	Beta-carotene, Vitamin C, Anthocyanins	Sulforaphane, Quercetin, Vitamin C	Flavonoids (Kaempferol), Vitamin A, Vitamin K
:---	:---	:---	:---	:---
Antioxidant Level	Very High	High	High	High
Fiber Content	Good	Excellent	High	Good
Resistant Starch Potential	High (when cooked & cooled)	Moderate	Low	Very Low
Primary Anti-Inflammatory Mechanism	Neutralizes free radicals and supports gut health	Neutralizes free radicals	Reduces inflammatory cytokines	Supports antioxidant pathways
Nutrient Density	High	Very High	High	High

Conclusion: Potatoes Can be a Health-Promoting Food

Potatoes don't always cause inflammation. Evidence shows potatoes, especially colorful varieties and when prepared properly, possess antioxidants, resistant starch, and certain glycoalkaloids that help reduce inflammation. By using healthy cooking methods and focusing on whole potatoes, you can successfully incorporate this versatile vegetable into a health-promoting, anti-inflammatory diet. It is, however, important to be mindful of individual sensitivities and to avoid green potatoes, which contain toxic levels of glycoalkaloids. With the right approach, potatoes are a healthy, nutritious staple.

For more information on the role of potatoes in a healthy diet, visit the National Institutes of Health (NIH) website for relevant research articles.

Frequently Asked Questions

For most people, potatoes are not inflammatory. However, some individuals with autoimmune conditions or a sensitivity to nightshades may experience adverse effects. It's best to introduce them gradually and monitor your body's response, or consult a healthcare provider.

When potatoes are cooked and then cooled, the starches undergo a process called retrogradation, which makes them less digestible. This turns them into resistant starch, which acts as a prebiotic and feeds healthy gut bacteria.

Yes, research indicates that purple potatoes contain higher levels of anthocyanins, a powerful antioxidant, which may give them a stronger anti-inflammatory effect compared to white potatoes.

Glycoalkaloids are naturally occurring compounds in potatoes. While they have shown anti-inflammatory properties in low doses, high concentrations found in green potatoes or sprouts can be toxic. Always avoid green potatoes.

Yes, deep-frying potatoes adds unhealthy fats and can produce inflammatory compounds like acrylamide, negating the potential anti-inflammatory benefits of the potato itself. Healthier cooking methods are recommended.

Emerging evidence suggests potato juice may have anti-inflammatory effects. Studies have noted potential benefits for conditions like arthritis and inflammatory bowel disease, but more research is needed.

No, the potato peel is actually rich in beneficial nutrients and anti-inflammatory phenolic compounds. As long as the potato is not green or sprouting, it is generally healthy to eat the skin.