“While often feared and avoided due to their high-carb content, potatoes can be great for gut health thanks to the resistant starch they offer,” says Caroline Cederquist, MD, double-board-certified family practice andf unctional medicine doctor, co-founder and chief medical Officer of bistroMD. “Resistant starch, which is essentially a starch resistant to digestion, acts as a prebiotic and feeds beneficial gut bacteria. [Because of this] and other anti-inflammatory properties potatoes supply, eating them can lower the risk of chronic inflammation and related health conditions like inflammatory bowel disease, colon cancer, and obesity.”
Moreover, Daina Trout, MPH, chief mission officer of Health-Ade, says potatoes contain a high amount of fiber, the thing a healthy microbiome loves most. “Friendly bacteria turn these fibers into short-chain fatty acids, like butyrate, which trigger a host of beneficial outcomes, including a less permeable gut lining, decreased inflammation, and stronger immunity,” she says. Of course, Trout notes, “frying your potatoes or loading them with sour cream would be counterproductive as they are probably twice as inflammatory as a potato could offset—keep them baked and broiled when you eat them.”
Below, we’ve rounded up some of our favorite, gut-friendly potato recipes that feature five ingredients at most (not including salt and pepper, of course) so that you can focus on eating rather than cooking.
8 gut-friendly potato recipes that are super simple to make
1. Easy Baked Latkes
Who says latkes have to be fried in tons of oil? Certainly not this recipe, which calls for avocado oil spray and an oven to give these potato cakes their signature crunch. You’ll only need a few other ingredients (mostly seasonings) to make this easy side dish for the holidays.
2. Potato Kugel
Not only does this recipe only require five ingredients, but there are only two steps involved. That means that in just a few moments, you’ll be well on your way to making a hearty, filling potato kugel, a traditional Ashkenazi Jewish dish made with egg noodles, potatoes, cheese, and a variety of other ingredients, that is a great accompaniment to just about any primary protein.
3. 4-Ingredient Potato Soup
For a rustic, heart-and-soul-warming soup, look no further than this creamy, protein-full recipe that is also great for your gut. And better yet, it keeps nicely in the fridge for a few days.
4. 5-Ingredient Crispy Sliced Roasted Potatoes
This stunning dish requires a little bit of finesse in terms of the prep work and layout, but boy does it ever pay off. Not only do these thinly sliced potatoes roast to a beautiful, crisp golden-brown, but they also look absolutely stunning.
5. Healthy Roasted Garlic Baby Potatoes
This dairy-free, gluten-free, and vegan recipe is a great option for even the pickiest of eaters at your table. Flavored with garlic and fresh parsley, these baby potatoes will be a hit at any meal.
6. Instant Pot 5-Ingredient Potato Casserole
Who says potato casserole has to be a big production? Certainly not this Crockpot recipe that can serve as either a main or a side dish. Ranch dressing, cheddar, and bacon crumbles really bring this dish together.
7. 5-ingredient Scalloped Potato
While scalloped potatoes may sound a bit intimidating to pull off, this recipe makes it clear just how straightforward this elegant dish can be. And thanks to the addition of cheese, this side dish also packs a pretty solid protein punch.
8. 3-Ingredient Potato Bake
This comfort food classic calls for just heavy cream, powdered vegetable stock, and yes, potatoes for a quick and simple side that you can customize to your heart’s content. Thanks to the versatility and simplicity of this recipe, you can turn it into anything you’d like without adding too much work for yourself.