Is Potato Good For When You're Sick? The Surprising Health Benefits

October 18, 2025 •

4 min read

According to nutrition experts, a single medium-sized baked potato contains a significant amount of vitamin C, a powerful antioxidant vital for immune health [1, 4]. As a comforting and nutrient-dense food, the answer to 'Is potato good for when you're sick?' is a resounding yes, making it a staple for those feeling under the weather [1, 2].

Quick Summary

Potatoes are a beneficial and easily digestible food choice when ill, providing energy and essential nutrients that aid recovery. Bland preparations can soothe upset stomachs and sore throats, replenish electrolytes, and support immune function.

Key Points

Nutrient-Dense: Potatoes are packed with vitamin C, potassium, and B vitamins, which are vital for a strong immune system and replenishing electrolytes [1, 3, 4].
Easy to Digest: Bland preparations like boiled or mashed potatoes are gentle on an upset stomach and ideal for those with nausea or stomach bugs [2, 3].
Soothing for Sore Throats: The soft, smooth texture of mashed potatoes makes them easy to swallow and comforting for an irritated throat [2, 5].
Anti-Inflammatory Properties: The resistant starch in potatoes supports beneficial gut bacteria, which can help reduce inflammation and strengthen immunity [3, 4].
Best Prepared Simply: For maximum benefit when sick, boil or bake potatoes plain. Avoid heavy, high-fat additions like excessive butter, cheese, or sour cream [1, 2, 5].

Why Potatoes Are an Excellent Choice for an Ailing Body

When the body is sick, its priority shifts towards healing and recovery. Eating foods that are easy to digest, nutrient-dense, and hydrating can make a significant difference in how quickly one feels better. Potatoes fit this description perfectly, offering several specific benefits that support the immune system and soothe common sickness symptoms.

Bland and Easily Digestible

For those with an upset stomach, nausea, or dealing with a stomach bug, bland foods are key to preventing further irritation [2, 3]. Plain boiled or mashed potatoes are a fantastic, low-fat source of carbohydrates that won't overwhelm a sensitive digestive system. Health professionals often recommend them as part of a bland food diet to help ease back into eating solid foods [2, 3]. The gentle, soft texture is comforting and easy to tolerate, even when appetite is low.

Replenishes Lost Electrolytes

Vomiting and diarrhea can quickly deplete the body's store of essential minerals, particularly potassium [3, 4]. Potatoes are a well-known source of potassium, and consuming them, especially plain boiled potatoes, can help restore balance. Just one medium potato can provide a good percentage of the daily potassium needs, helping to regulate muscle function and blood pressure while recovering [3, 4]. A dash of salt can further help replace lost sodium.

Packs Immune-Boosting Nutrients

Potatoes are surprisingly rich in several nutrients that support a healthy immune response. They contain a good amount of vitamin C, an antioxidant that helps fight off infections and aids in tissue repair [1, 4]. They also provide vitamin B6, which is crucial for a properly functioning immune system [4]. By eating potatoes, the body is given the tools it needs to mount an effective defense against illness.

Soothing for a Sore Throat

If dealing with a sore or irritated throat, hard or scratchy foods can be painful to swallow. The smooth, creamy texture of mashed potatoes provides a comforting and nourishing option that won't cause further irritation [2, 5]. Unlike acidic juices, potatoes are gentle on the throat and provide a satisfying meal when other foods are too difficult to consume [2, 5].

Anti-Inflammatory Properties

Potatoes contain resistant starch, especially when cooked and cooled. This type of starch feeds the beneficial bacteria in the gut, leading to the production of short-chain fatty acids like butyrate [3, 4]. Butyrate has been shown to reduce inflammation in the colon and support a healthy gut microbiome, which is strongly linked to immune health [3, 4]. This anti-inflammatory effect can be beneficial when the body is fighting a cold or flu.

Comparison: Healthy vs. Unhealthy Potato Preparations

Choosing the right way to prepare potatoes is crucial, especially when sick. Here's a comparison to help decide.


Preparation Method	Benefits When Sick	Drawbacks When Sick
Boiled or Steamed	Easy to digest, excellent source of potassium and other nutrients. Can be mashed for a smoother texture.	Plain taste, minimal fiber if peeled.
Baked (with skin)	High in fiber, vitamins, and minerals. Filling and comforting.	May be harder to digest due to the fiber in the skin.
Mashed (plain)	Soothes sore throats, very gentle on the stomach. Can be made with broth for extra hydration.	Can become high in fat and dairy with unhealthy additions (e.g., full-fat milk, butter).
Fried (fries/chips)	Minimal to no benefits.	High in fat, difficult for the stomach to digest, can worsen symptoms like nausea or diarrhea.

Delicious and Easy Potato Recipes for an Ailing Body

When feeling unwell, complex recipes are out of the question. Here are a few simple, soothing potato dishes:

Simple Mashed Potatoes: Boil peeled potatoes until tender, then mash with a small amount of broth (chicken or vegetable) for extra flavor and hydration. Avoid heavy creams or butter [2, 3].
Microwave Baked Potato: A quick and easy option. Wash a russet potato, poke holes with a fork, wrap in a damp paper towel, and microwave until soft [2, 5]. Top with a sprinkle of salt or a small amount of low-fat yogurt.
Plain Boiled Potatoes: Simply boil potatoes until soft, and then toss with a small amount of salt and a bit of margarine or butter for extra flavor. This is an ideal bland meal for easing back into solid food.

Conclusion

In summary, consuming potatoes can be very beneficial when sick, provided they are prepared simply and without heavy additions. The combination of easy digestibility, nutrient density, and electrolyte-restoring properties makes them an ideal food for recovery, whether dealing with a cold, flu, or an upset stomach. By opting for boiled, mashed, or baked preparations, one can provide the body with the comfort and nourishment it needs to heal.

For more advice on what to eat when you're sick, consult a trusted health resource like Healthline.

Frequently Asked Questions

Yes, bland foods like plain boiled or baked potatoes are often recommended for a stomach bug because they are easy to digest. They also help replenish potassium, an electrolyte lost during vomiting or diarrhea [2, 3, 4].

Yes, mashed potatoes are particularly good for a sore throat because their soft, smooth texture is gentle and comforting when swallowing is difficult [2, 5]. Be sure to let them cool a bit before eating.

The potato skin contains extra fiber and nutrients like magnesium [3, 4]. However, if the stomach is very sensitive, it may be better to peel the potato as the fiber can be more difficult to digest [1, 3, 4].

Baking, boiling, or steaming are the best cooking methods when sick, as they are the easiest on the digestive system. Avoid frying, which adds unhealthy fats that can worsen symptoms like nausea [1, 2, 5].

It is best to avoid loading potatoes with high-fat or rich toppings like cheese, bacon, and sour cream. These additions are harder for the stomach to digest and can aggravate digestive issues [1, 2, 5].

Yes, sweet potatoes are also a great choice. They are a good source of beta-carotene, which the body converts to vitamin A, a nutrient that supports respiratory and immune health [4].

While potatoes themselves are not primarily hydrating, consuming them in dishes prepared with broth, such as simple mashed potatoes, can contribute to fluid intake when feeling unwell [2, 3].