Does Sweet Potato Worsen Constipation? The Surprising Truth

November 20, 2025 •

3 min read

Despite some popular misconceptions, sweet potatoes are actually well-regarded by dietitians and nutritionists for their positive impact on digestive health. So, does sweet potato worsen constipation? The short answer is no; in fact, this fiber-rich vegetable is more likely to help relieve it.

Quick Summary

Sweet potatoes are high in dietary fiber, a combination of soluble and insoluble types, which actively helps prevent and relieve constipation by softening and bulking stool.

Key Points

Constipation Myth Debunked: Sweet potatoes do not cause constipation; they are a well-documented aid for promoting regular bowel movements due to their high fiber content.
Fiber is Key: The soluble fiber in sweet potatoes softens stools, while the insoluble fiber adds bulk, with both working to relieve constipation.
Eat the Skin: A significant portion of the sweet potato's beneficial fiber is concentrated in its skin, so eating it with the skin on maximizes the digestive benefits.
Gut Health Support: Beyond fiber, sweet potatoes contain prebiotics and antioxidants that promote the growth of healthy gut bacteria, further supporting digestive health.
Healthier Preparation: To avoid aggravating constipation, prepare sweet potatoes by baking or roasting and avoid adding excessive high-fat toppings.
Nutrient-Dense: Sweet potatoes are a highly nutritious option, offering more fiber than a regular potato and providing a range of vitamins and minerals beneficial for digestion.

Debunking the Myth: Sweet Potatoes and Bowel Movements

For many, the question, "Does sweet potato worsen constipation?" comes from a misunderstanding of how fiber affects the digestive system. Sweet potatoes are often grouped with other starchy foods, leading to confusion. However, the nutritional profile of a sweet potato—especially its high fiber content—is what makes it a powerful ally against constipation, not a cause. The key lies in understanding the different types of fiber it contains and how they interact with your gut.

The Nutritional Profile: Why Sweet Potatoes Are Good for Digestion

Sweet potatoes are an excellent source of dietary fiber, with a medium-sized baked sweet potato (with skin) providing nearly 4 grams. This fiber content is a mix of both soluble and insoluble types, which work together to promote healthy and regular bowel movements.

The Power of Fiber: Soluble and Insoluble Explained

Soluble Fiber: This type of fiber dissolves in water to form a gel-like substance. In the digestive tract, this gel softens the stool, making it easier to pass. Sweet potatoes contain pectin, a form of soluble fiber, which contributes to this stool-softening effect.
Insoluble Fiber: This fiber does not dissolve in water. It adds bulk to the stool, stimulating the intestinal muscles and helping waste move through the colon more efficiently. The insoluble fiber in sweet potatoes is primarily cellulose and lignin, providing the necessary bulk for regular bowel movements.

The Importance of Eating the Skin

For maximum benefit, it is crucial to eat the skin of the sweet potato. The skin contains a significant portion of the vegetable's total fiber. A baked sweet potato with the skin on provides more fiber than a peeled one, making it a more effective tool for constipation relief. Properly washing the potato and baking or roasting it with the skin on is the best way to reap all the digestive benefits.

Beyond Fiber: Other Gut-Friendly Components

Sweet potatoes offer more than just fiber. They are also rich in other nutrients that support gut health. Purple sweet potatoes, for example, contain antioxidants called anthocyanins, which have prebiotic activity. Prebiotics serve as food for beneficial gut bacteria, promoting a healthy gut microbiome, which is essential for proper digestion and overall health. Sweet potatoes also contain various vitamins and minerals, including magnesium, which is a known laxative.

How to Safely Incorporate Sweet Potatoes into Your Diet

For most people, adding sweet potatoes to their diet is a safe and healthy way to promote regular bowel movements. You can enjoy them baked, roasted, or mashed. For healthy preparation, avoid high-fat toppings like excessive butter or sour cream, as high-fat meals can sometimes exacerbate constipation. Eating them as part of a balanced diet that includes plenty of water is the best approach.

Comparison Table: Sweet Potatoes vs. Regular Potatoes for Digestion


Feature	Sweet Potato	Regular Potato (with skin)
Dietary Fiber (per medium)	~3.8 grams	~3.0 grams
Types of Fiber	Soluble (pectin) and Insoluble (cellulose, lignin)	Mostly Insoluble
Constipation Relief	Very effective, softens and bulks stool	Helpful, but often less effective than sweet potato
Gut Microbiome	Supports healthy bacteria (prebiotic effect from certain varieties)	Less significant prebiotic effect noted
Key Nutrients	Vitamin A, C, Manganese, Antioxidants	Vitamin C, Potassium

Conclusion: Sweet Potatoes are a Digestive Aid, Not an Impediment

Far from worsening constipation, sweet potatoes are a nutrient-dense food that actively promotes healthy bowel function. Their combination of soluble and insoluble fiber, along with other beneficial nutrients like prebiotics, makes them an excellent addition to a diet aimed at improving digestive regularity. Provided they are prepared healthily and consumed with adequate hydration, sweet potatoes serve as a delicious and effective natural remedy. For more information on fiber's role in digestion, consult authoritative sources like the Healthline article on the best foods to relieve constipation.

Frequently Asked Questions

Sweet potatoes are good for constipation. They are rich in both soluble and insoluble fiber, which works to soften and bulk up stool, promoting regular bowel movements and providing relief.

For maximum fiber intake, the best way to eat sweet potatoes for constipation is to bake or roast them and eat them with the skin on. A medium-baked sweet potato with its skin provides about 3.8 grams of fiber.

For most people, sweet potatoes are easily digestible. However, like any high-fiber food, excessive consumption or a sudden increase in intake can sometimes cause temporary gas and bloating as your digestive system adjusts.

While both contain fiber, a medium sweet potato generally contains slightly more fiber than a regular potato of the same size. The combination of soluble and insoluble fiber in a sweet potato also makes it a slightly more effective option for constipation relief.

Yes, sweet potatoes are often recommended for babies with constipation. They are a good source of fiber and are gentle on the digestive system, making them a suitable food during the weaning period.

Sweet potatoes contain both soluble fiber, such as pectin, and insoluble fiber, including cellulose and lignin. This combination is effective for both softening and bulking up stool.

Besides fiber, sweet potatoes contain prebiotics that feed healthy gut bacteria and antioxidants, which can promote overall intestinal health. They also contain magnesium, a mineral that supports muscle function and can act as a natural laxative.