Experts believe that cold, boiled potatoes are among the best foods for maintaining a healthy gut environment due to the type of starch they contain. White potatoes contain resistant starch, which is not digested in the small intestine and passes intact into the colon. When cooked and then cooled, this starch becomes active and is turned back into resistant starch in a process known as retrogradation. This starch then ferments in the large intestine, creating good bacteria and acting as a prebiotic to feed existing bacteria.
The fermentation of resistant starch in the large intestine not only increases beneficial bacteria but also helps reduce symptoms like bloating, constipation, and IBS-like symptoms. Resistant starches and fermented fiber feed 90 percent of your cells, making them extremely beneficial to include in your diet. In addition to improving gut health, resistant starch impacts the body in other ways by forming compounds such as short-chain fatty acids like butyrate, which provides energy to colon cells and has an important anti-inflammatory role throughout the body.
Maintaining a healthy colon is important for improving digestion and reducing the risk of colorectal cancer, which is the fourth most common cause of cancer death worldwide. By incorporating foods rich in resistant starch, like cold cooked potatoes, into your diet, you can support the growth of beneficial bacteria and promote overall gut health. Cold potatoes can be combined with other gut-friendly foods, such as kimchi, in a salad bowl to create a nourishing meal that supports digestive health.
Nutritionist Maz Packham recommends combining cold potatoes with kimchi in a salad or adding them to a variety of salads with protein sources, whether meat or plant-based, for a gut-friendly lunch option. Cold potatoes are versatile and can easily be incorporated into your meals to improve gut health and support the growth of beneficial bacteria in the colon. By making small changes like including cold cooked potatoes in your diet, you can take proactive steps to improve your gut health and overall well-being.
