Cold, boiled potatoes may not be considered a gourmet dish at upscale restaurants, but they are highly beneficial for gut health according to experts. Raw white potatoes contain resistant starch, which is not easily digested by the body and instead passes through to the colon intact. This resistant starch is then utilized by bacterial microbes in the colon, supporting gut function, digestion, absorption of nutrients, and immune function. When cooked and then cooled, the active starch in potatoes is converted back into resistant starch through a process called retrogradation. This resistant starch ferments in the large intestine, promoting the growth of good bacteria and acting as a prebiotic to nourish existing bacteria.
In addition to promoting a healthy gut environment, resistant starch also impacts the body in various ways. Once digested by bacteria, the starch forms compounds like gasses and short-chain fatty acids, such as butyrate, which is an important energy source for colon cells. Maintaining a healthy colon is crucial for improving digestion, reducing the risk of conditions like constipation, and lowering the risk of colorectal cancer. The short-chain fatty acids produced by resistant starch also have anti-inflammatory properties that benefit the entire body. By consuming foods rich in resistant starch, individuals can improve their overall health and well-being.
One way to incorporate cold, cooked potatoes into your diet is by creating a supercharged salad bowl with other gut-friendly foods. Nutritionist Maz Packham suggests combining cold potatoes with kimchi to create a lunch option that supports gut health, as the prebiotic properties of the potatoes complement the probiotic bacteria found in kimchi. Cold potatoes are versatile and can be paired with a variety of proteins, both meat-based and plant-based, in salads to create a nutritious and satisfying meal. By including resistant starch-rich foods like cold potatoes in your diet, you can help nourish and support the beneficial bacteria in your gut, reducing symptoms like bloating, constipation, and IBS-like symptoms.
Overall, the consumption of cold, boiled potatoes can have a significant impact on gut health and overall well-being. The resistant starch found in raw and cooked, then cooled potatoes provides essential nutrients for beneficial bacteria in the colon, supporting digestion, nutrient absorption, and immune function. By fermenting in the large intestine, resistant starch creates a favorable environment for good bacteria to thrive, reducing digestive discomfort and promoting gut health. Additionally, the short-chain fatty acids produced by resistant starch have anti-inflammatory properties that benefit the entire body, making cold potatoes a valuable addition to a healthy diet. Incorporating cold potatoes into meals, such as in salad bowls with other gut-friendly foods, can help individuals improve their gut health and overall health outcomes.
